Sleeping early at night can seem impossible at times because there are so many distractions that keep us awake at night, and we end up staying awake, sometimes until the early hours of the morning.
If you do that, you are missing out on the many benefits to sleeping early!
While it is important to get between six and eight hours of sleep every night, the time you go to sleep impacts how well-rested you will be in the morning.
Sleeping earlier can make a huge difference in how you feel and function during the day.
Need more convincing? Here are 4 good reasons to go to bed early at night instead of staying up late:
1. Sleeping earlier helps to give your body a routine.
When you have a set time to sleep each night, your body gets used to it over time. This means that it will not take as long for your body to fall asleep because it already knows it’s time for sleep when you get into bed.
This also helps with waking up in the morning because your body should know when to get up.
2. Going to bed early at night helps to decrease stress and anxiety.
Stress can harm your health in many ways. It can lead to high blood pressure, weight gain, or even depression in some cases.
Getting enough sleep can help you avoid these problems because it reduces the amount of cortisol that your body makes when you are awake.
This hormone is responsible for your stress response, among other things, so avoiding it could make for a less stressful life overall.
Sleeping earlier also means avoiding the increased cortisol levels that come before sunrise because there are no bright lights to send signals to your body telling it that it is time to be active.
3. Sleeping early may improve memory function over time.
According to researchers, those who tend to sleep early show better cognitive performance over time. They also have a decreased risk of developing Alzheimer’s disease and other problems that affect memory.
Sleeping well at night has been shown to help with concentration and focus, so getting enough rest could allow you to function better during the day.
4. Sleeping earlier may reduce your chances of diabetes.
Getting enough sleep every night can help with many different things because it helps your body function properly overall.
According to research from the University of Chicago Medical Center, one benefit of sleeping early is that you are less likely to develop diabetes.
This is largely due because sleeping improves insulin levels, which allows sugar levels in your body to return to normal after eating.
How can I create a habit of sleeping early?
1. Set a sleeping routine
Set a routine on when you are going to sleep, try not to be too late, but it is more important for you to go to bed at the same time every night.
2. Start slowly
If you’re used to staying up late and sleeping in, start by gradually going to bed earlier. You can move your sleeping time earlier by 15 minutes every few days.
This will allow you to slowly adjust and allow enough time for sleep.
3. Relax for an hour before sleeping
Let go of using electronic devices about 2 hours before falling asleep (this can affect how tired you feel and how quickly you fall asleep).
Also, try not to do any stimulating activities such as doing sport or having a food/beverage containing caffeine (such as energy drinks).
Instead, try reading a book or meditating – this will make it easier for you to fall asleep
4. Create a dark & cool sleeping environment
It is important to create a good dark environment to help you sleep better. If you can’t remove all the lights, use an eye sleep mask or install some blackout curtains.
It is also good to make your room more comfortable for sleeping by making it colder (around 18° Celsius) and getting some white noise. If you have a pet that barks or makes noises at night, try using earplugs.
5. Set small, achievable goals
You’re more likely to stick with your goals if you make them small and achievable. Setting the goal to “I will go to bed at 10pm every day” is too big; make it more specific, like ” I will start going to bed at 10pm every weekday”.
Remember that consistency is key!
Although it can be tough at first, sleeping early and on time every night can help you to live a healthier lifestyle in many ways.
Sleeping between six and eight hours is best for most people, but you should experiment to find out what works best for you.
It is important to remember that you might feel groggy at first as your body adjusts, but it should eventually get easier as sleep becomes a habit.
Remember, you don’t have to be perfect, you just have to try!