Healthy Sleep

How to Sleep Early at Night? To get Proper Sleep at night


Topics: Healthy Sleep, sleep deprivation

Most people exercise and eat right but still feel lethargic during the day. Despite practising yoga and taking Zumba classes, they don't feel active and energetic. They are not ready to get up when the sun is out in the morning and wish to sleep in on most days. These people develop a dull and laidback attitude and are in a cranky mood throughout the day. These symptoms hint toward sleep deprivation and indicate a poor sleep regime that may negatively impact your personal and professional lives. To correct this behaviour, one possible solution is to call it quits earlier than your routine time. Here are some tips that may help you tap into the benefits of sleeping early! Below we have explained in depth about- How to sleep early at night?

 How to sleep early at night?

Many of us are not ready to get up when the sun is out. We feel the need to steal an extra couple of hours of sleep, but unfortunately, we can't do that because we have to be at school or the office. For such sleep-deprived individuals, going to bed early could be a possible solution. It will ensure you get seven to eight hours of proper sleep and develop a good sleep regime. In order to help you with whatever is preventing you from catching on good sleep, here are some tips to sleep early:

1. Say good night to your phone

Let's say you managed to finish your chores ahead of time, had an early dinner, and tucked yourself in bed one hour before the regular bedtime to get an extra hour of shuteye. But then your phone buzzed. So you unlocked it and checked the notification. And two hours later, you are still talking to your friend. But what about sleeping early?

Sleep experts suggest that our phone's soft chime is one of the biggest challenges we face when trying to turn in an hour earlier than usual. You may pick it up for sending a quick text or checking a mail, and hours later, you may still be staring at your screen. So, before going to bed, remember to 'plug out. Saying good night to your phone and keeping it aside is an important tip to get sleep fast.

2. Heavy meals don't help with sleep

Having a four-course meal every night may sound like a dream come true, but it is not suitable for your sleep. Foods that are fatty, spicy, fried, or heavy take time to digest. Also, when you dine late, the metabolism changes, causing weight gain.

Thus, one recommended solution for those wondering how to sleep early at night is to stop eating at least three hours before bedtime. However, if you get hungry after dinner, opt for a light snack like a banana or warm milk. You can also snack on something that combines proteins or carbs.

3. Take it easy near bedtime

Exercising does several benefits to your health and keeps you in shape. But, too much activity around bedtime is not recommended. It stimulates your brain and increases your body temperature, which can make it hard for you to fall asleep.

Instead of exercising, maybe you should try walking, yoga, or light weight-lifting. This way, your body will get some exercise without getting too much worked up. It will help you relax and drift off to sleep easily.

4. Stop snoozing off your alarm

Most of us set four to five alarms on our cell phones and sleep through all of them. The precious extra minutes of rest we get feel heavenly. But, doing so is not favourable to your sleep routine. Hitting off your alarm and stealing those additional minutes of rest leaves you groggier when you finally get up. Also, this negatively affects your routine since the later you get up in the morning, the harder it becomes for you to fall asleep at night. So, try to wake up with the sun, so you can turn in early at night.

5. Try sending psychological cues

Many people searching for tips on how to sleep early complain they are night owls. Experts suggest that in some individuals, the brain has a specific architecture that makes them extremely late sleepers or early risers. This dictates your body clock.

To sleep early, night owls should try giving their bodies psychological cues. It may include dimming or turning off lights in the evening, getting out into the sunlight in the morning, and following a consistent sleep-wake schedule. Some people also assert that following a dodow’s soft blue light to regulate your breathing primes your body to fall asleep. However, if doing these things doesn't help, you should consult a sleep therapist. He may recommend light therapy, physical activity, and melatonin for better aligning your body clock.


Following a good sleep regime and going to bed on time is significant for the proper functioning of your body. It helps you stay vigorous and active during the day. Thus, people who are struggling with going to bed at a reasonable hour should try the tips mentioned above.


FAQ on How to sleep early at Night

Q1. How can I force myself to sleep early?
Ans. Set a consistent bedtime, avoid caffeine and screens before bed, and create a relaxing bedtime routine to signal your body it's time to sleep.

Q2. What can I do to make me sleep early?
Ans. To sleep early, dim the lights in the evening, limit exposure to blue light from devices, and engage in calming activities like reading or taking a warm bath.

Q3. Why can't I sleep early?

Ans. Difficulty sleeping early can be due to stress, irregular sleep schedules, caffeine consumption, or exposure to bright lights and screens before bedtime.

Q4. How to fall asleep quickly?

Ans. To fall asleep quickly, try deep breathing or meditation techniques, maintain a cool and comfortable sleep environment, and stick to a regular sleep schedule.

Disclaimer: The information contained in this article is obtained from reputed research organizations and does not necessarily reflect the opinions & beliefs of ResMed. The content here should be taken as suggestive and is meant for informational purposes.


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