Do you want to fall asleep earlier but always end up staying awake into the late hours?
With a few simple changes, you can shift your body clock and enjoy better sleep.
Get light early in the day
Exposure to natural light early in the morning can be the most effective way to shift your sleep cycle.
Even on cloudy days, outdoor light is stronger than indoor lighting, and if sunlight isn’t an option, a light therapy lamp can be a great alternative.
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Go to bed and wake up at the same time
A consistent sleep schedule helps your body regulate rest more effectively.
Choose a bedtime and wake-up time and stick to them every day – even on weekends.
If you want to go to bed earlier, make gradual adjustments instead of drastic changes.
Avoid caffeine later in the day
Caffeine blocks the signals that make you feel sleepy, delaying your bedtime. Skip coffee, energy drinks, soda, and strong tea in the hours before bed.
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Instead, try a caffeine-free herbal tea like chamomile to help you relax.
Reduce screen time before bed
The light from screens, especially blue light, can make it harder to fall asleep.
Turn off TVs, phones, and computers at least 30 minutes before bedtime, and create a dark, calm atmosphere in your bedroom.
Get regular exercise
Exercise can greatly improve sleep quality. It doesn’t have to be intense – even a walk can make a difference.
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However, avoid vigorous workouts right before bed, as they may make it harder to wind down.
Consider melatonin
Melatonin is a hormone your body naturally produces in darkness, and supplements can help you fall asleep faster.
Always consult your doctor before using melatonin, especially if you’re pregnant, breastfeeding, or taking medication.
Lower your bedroom temperature
A cooler bedroom can help your body fall asleep faster. The ideal temperature is between 60°F and 65°F (16°C to 18°C).
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Sleeping in a room that’s too warm can lead to lighter, more interrupted sleep.
Create a bedtime routine
A relaxing nightly routine signals to your body that it’s time to rest.
This could include changing into pajamas, reading a book, listening to calming music, or meditating. Dim the lights to help prepare your body for sleep.
Understand why you stay up late
Some people naturally have a late body clock due to genetics, age, or lifestyle.
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Understanding the root cause of your late nights can help you find the best strategy to adjust your schedule.
Make your bedroom sleep-friendly
Light, temperature, and noise all impact sleep quality.
Use blackout curtains, keep the room cool, and consider white noise from a fan to create an optimal sleep environment.
This article is based on information from Healthline.com.