How To Go To Bed Early: 7 Natural Ways to Wind Down For the Night

how to go to bed early
Foto: CC0 / Pixabay / Claudio_Scott

Going to sleep early can be a struggle, especially if you are used to staying up late. We’ll show you how to get to bed early using natural methods.

Going to bed early can be difficult if you are used to going to sleep late, or if you just don’t feel tired enough to sleep yet. You may want to go to sleep early if you need to wake up early the next morning, or you may be wanting to fix your sleep schedule. Having good sleep hygiene is important for all aspects of your life and your health, including boosting your immune system, improving your memory, mood, and productivity. Learn how to go to bed early using only natural methods.

1. Drink Herbal Teas

Herbal tea is a natural remedy to go to sleep early.
Herbal tea is a natural remedy to go to sleep early. (Foto: CC0 / Pixabay / congerdesign)

Drinking decaffeinated herbal teas are the perfect way to wind down in the evening as you get ready to go to sleep. Try calming tea for the perfect cosy drink that will help you to unwind. As well as just consuming tea, there are many different herbs that act as natural sleep aids, including valerian root, chamomile and lavender.

2. Turn Off Technology

Turning off your phone before you go to bed can help you to wind down.
Turning off your phone before you go to bed can help you to wind down. (Foto: CC0 / Pixabay / JESHOOTS-com)

Turning off your phone, laptop, iPad or any other devices an hour or so before you go to bed will manage your blue light exposure and allow your brain to wind down. Instead of going on your phone or other devices before you go to bed, try another activity such as reading a book, gratitude journaling, or practicing some mindfulness meditation. A 2020 study has found that reducing the amount of time that you use your phone before sleeping is linked to improved sleep duration and working memory.

3. Try Sleep Sounds

Try listening to sleep sounds as you fall asleep.
Try listening to sleep sounds as you fall asleep. (Foto: CC0 / Pixabay / PIRO4D)

Falling asleep in a silent room may be particularly difficult if you are trying to go to sleep early. Listening to some relaxing sleep sounds whilst you fall asleep may be the perfect way to relax your brain and allow your mind to drift off. Nature sounds in particular may be relaxing to listen to as you go to sleep.

4. Set a Nighttime Routine

Having a nighttime routine can help your body to naturally wind down and get ready for sleep.
Having a nighttime routine can help your body to naturally wind down and get ready for sleep. (Foto: CC0 / Pixabay / Engin_Akyurt)

If you don’t already have one, creating a nighttime routine for yourself can help if you are going to sleep early. Having a consistent night time routine is important for a healthy sleep schedule as it allows for your body to differentiate between the day and night and allows your mind to wind down and relax as you get closer to going to sleep. A 2021 study shows that consistent bedtime routines are linked to better quality sleep. Activities to include in your night time routine include eating dinner, taking a warm bath or shower, reading a book, listening to some music or a podcast, and journaling.

5. Exercise Regularly

Doing some light exercise such as yoga before bed can help you to relax.
Doing some light exercise such as yoga before bed can help you to relax. (Foto: CC0 / Pixabay / lograstudio)

Exercise has long been associated with better sleep and doing some light to moderate exercise in the hours before going to sleep can help you to relax before bedtime. For example, studies show the links between the long term practice of yoga and improved sleep quality. A study from 2017 shows the links between exercise and improved sleep quality and duration. It is best to avoid doing strenuous exercise in the hours before going to sleep as this can delay you falling asleep as it may energise you too much.

6. Set the Mood

Avoid having computers and other technology in your bedroom in order to aide better sleep.
Avoid having computers and other technology in your bedroom in order to aide better sleep. (Foto: CC0 / Pixabay / brayearr)

If you are trying to go to sleep earlier than usual, it is important to make your room feel cosy and relaxing. Creating a relaxing bedroom environment includes:

  • Keep your room dark. A 2022 study has found that sleeping in a room with even a small amount of light can have negative effects on your health including cardiometabolic disease.
  • Keep your room temperature slightly cool. The body is very sensitive to temperature and therefore having the correct bedroom temperature can aid falling asleep.
  • Keep your bedroom just for sleeping. Avoid watching TV in your room as this can make it harder for your brain to relax.

7. Avoid Caffeine Later in the Day

Drinking caffeine late in the day can be disruptive to sleep.
Drinking caffeine late in the day can be disruptive to sleep. (Foto: CC0 / Pixabay / Engin_Akyurt)

Drinking caffeine too late in the day should be avoided especially if you are trying to go to sleep earlier. Caffeine affects the bodies level of adenosine, a substance that helps regulate sleep, so drinking coffee or other caffeinated drinks too soon before you sleep can make you feel awake, alert and unable to sleep. Other substances to avoid if you want a good nights sleep include nicotine and alcohol.

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