17 Healthy Ways To Fall Asleep Earlier

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Nothing good happens after midnight.

I first heard this phrase while in the military.

It was true then; it is true now.

All sorts of shenanigans happen to those who stay up late, especially past midnight.

Think of the common reasons to stay up to the wee hours of the night:

  • Video Games
  • TV
  • Facebook
  • Watching the paint dry…

Side bar: One simple health habit you can build is to drink this superfood green drink, which gives you a boost of energy and supplies your body with the nutrients it needs to get through the day. (You can also read the review of it here.)

So if you're one of those night owls who want to increase productivity and have a happier lifestyle, then going to be earlier may be the perfect solution.  In this post, we will detail 13 strategies you can use to go to sleep earlier in the evening.

Let's get to it…

Sleeping Our Lives Away:  How Much Sleep Do We Need?

One of the things many people wonder is how much sleep we actually need.  Chance are you've heard that people need 8 hours. That means that 1/3 of your life is spent sleeping.

The infographic below shows the new recommendations from NSF, and you may be in for a surprise with the recommended number of hours for teenagers and older adults.

Moreover, sleep experts have found out that it is not only the quantity of sleep (the number of hours) that’s important. How well we’ve slept is also a factor to gauge if we’re getting the full benefits of our slumber.

The majority of American adults wake up between 6:00 AM and 7:30 AM. So, depending on your sleep requirements and work schedule, that means you should aim for a bedtime of 9:00 PM to 11:30 PM.

And once you adapt to this new schedule, you'll notice a variety of positive benefits to your health. Primarily, you’ll experience less stress, you’ll tend to be in a better mood throughout the day, and your skin will develop a definite glow to it, making you look better. Furthermore, you will have a safer commute.

Sometimes, we fail to overlook how sleep deprived we are. We are cranky and we go about our day under a cloud of gloom. This 3-minute video from The School Of Life reveals that many of life’s issues could be resolved with a good night’s sleep.

RELATED: 12 Good Morning Routine Habits

Want to build a success-focused morning routine? Well, watch this video to learn about the 12 morning routine habits of the world's most successful people.

Now, let's talk about the specific strategies you can use to go to sleep early…

17 Healthy Ways To Fall Asleep Earlier

Like all habits, if you get to sleep earlier than normal for 30 days straight, it will  become part of your routine.  Over time, you will find that you won't need to “force yourself” to do this every day. That's why we recommend implementing the following 17 strategies to help you get to bed earlier in the evening.

1. Expend energy during the day.

This one is simple.  If you are exhausted from physical exercise it is far easier to sleep at night. However, working out just before you sleep is counterproductive.

Studies have shown that workouts done at any time of the day can help give you a better quality of sleep, however, you may find it difficult to fall asleep directly after a workout. High adrenaline levels are to blame, as well as an increase in your body temperature and the stimulation that is associated with exercise.

If you enjoy getting a little physical activity before going to sleep, try doing some relaxing exercises such as yoga or light stretching, which can help you wind down rather than amp you up. If you have trouble sleeping after doing strenuous nighttime exercises, schedule your workout at least three hours before your regular bedtime.

Try to get your workout in first thing in the morning. Not only will this help prevent you from skipping your workout, but studies have actually shown that people who engage in cardiovascular exercise at 7:00am sleep for longer periods of time, have deeper sleep cycles, and spend 75% more of their nights in the most restorative sleep stages than people who work out later in the day.

2. Create an Evening Bedtime Routine

If your goal is to be in bed by 10:00 PM, then that doesn't mean you should think about going to bed five minutes before. Instead, create a bedtime routine that starts at a specific time — I recommend one hour before your targeted bedtime. Our bodies thrive when they’re in a consistent routine, as our systems learn how to anticipate and prepare for the next step.

Living with consistency helps your body automatically wake up as it nears your wakeup time, helps activate your digestive system prior to meals, and it helps you become tired before your scheduled bedtime.

Getting into a routine and having a sense of rhythm will encourage your body to learn what is coming next and prepare itself appropriately. And during this bedtime routine, you want to include a number of the strategies that we talk about in the rest of this article.

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3. Use soothing sounds.

There is a reason why lullabies put babies to sleep. The mind and body desire rest when they hear restful and peaceful sounds. Soft soothing music, a white noise generator (here are some I recommend), a good ambient noise app, or even simple earplugs will provide the soothing sounds we need to fall asleep.

One reason most people are able to sleep when listening to white noise is that our brains tend to categorize these sounds as non-threatening. It lulls us into a sense of security, similar to the effect of a lullaby on a baby.

Furthermore, if you are woken up by noise, it isn’t the actual sound that interrupts your sleep–it is the sudden change in noise that alerts you. White noise can mask unwanted sounds because it is consistent noise that consistent on every frequency level that humans can hear.

This means that any outside noise that you may hear while you’re sleeping is already playing through the white noise, so your mind won’t be jarred from an abrupt change.

4. Cut out caffeine, alcohol and cigarettes before bed.

All of these interfere with falling asleep and can make you feel “wired” throughout the evening.

Consuming any or all of these three can adversely affect the quality of your sleep, as a study published in the Journal of Caffeine Research has shown.

Furthermore, researchers have found that using nicotine and alcohol within four hours of trying to fall asleep has the greatest impact on one’s sleep cycle, even when factors such as age, gender, and stress are controlled. Nicotine is especially harsh on people who suffer with insomnia, and it often results in the loss of over 40 minutes of sleep overall.

When it comes to alcohol, this substance may help you fall asleep faster, but as alcohol breaks down in your body, it has a stimulant effect, meaning it could wake you up long before the night is over.

5. Imagine a relaxing scene.

Picture yourself walking along a beach, garden path or getting a relaxing massage.  This visualization makes falling asleep far easier than worrying about what's going on in your life.  Leave the heavy thinking for the daytime.

Visualization is a powerful tool to help you get rid of anxious thoughts. It encourages you to relax, thereby creating the ideal state of mind for a peaceful slumber.

Learn ways to help you sleep earlier and how to sleep through the night in this how to sleep early guide.
Imagining a relaxing scene makes falling to sleep far easier than worrying about what's going on in your life. 

Practicing “guided imagery” by imagining the waves of the ocean crashing on your feet or swinging on the hammock in the fall can allow you to feel less helpless when you’re unable to fall asleep because you’re taking control of your thoughts and actively putting yourself in a positive state of mind.

6. Do not go from TV/PC directly to bed.

Studies have shown that back-lit screen use (TV, PC, cell phones) at night can lead to sleep disorders. Exposure to the blue light that is emitted from these devices delays your body’s release of melatonin, which is a hormone that is released during the hours before going to bed that helps induce sleep. This delays your body’s internal clock and impacts your natural circadian rhythm.

It is far better to do a bit of paperwork, read a book or just unwind with your loved ones before going to sleep.

Dr. Charles A. Czeisler enumerates the different ways that sleep can affect our health in the 6 ½-minute video below. Dr. Czeisler also discusses the numerous negative effects to our body when we are deprived of sleep. He also talks about disrupted sleep cycles and insomnia.

If you “need” to use technology in the last few hours before bedtime, then try to wear blue light blocking glasses.

And if you're someone who feels bored when not watching TV, then check out this article where we talk about 99 things you can do instead of plopping in front of the boob tube.

7. Reserve your bedroom for sleeping.

Keep the modern distractions out.  Get rid of the TV, laptop, and stereo in your bedroom.  Make it a place to get your full night’s rest.

Instead of keeping gadgets and appliances inside your bedroom, transform it into a haven for sleep. Invest in lighting that can be dimmed to promote sleep, and get into the habit of making your bed as soon as you wake up to ensure that your body is reminded that this is only a place for sleep. This will also help your body know that when you pull back your covers at night, it’s time to go to sleep.

The color scheme of your bedroom can also contribute to a more restful slumber. Your walls, sheets, pillows, and decor should be done in soothing colors.

If you're looking for ideas, then here are a number of products that can help prepare your mind, body, and bedroom for getting a great night's sleep:

8. Fix the temperature.

Like Goldilocks, you want your bedroom temp to be “just right.” Your bedroom should be cool, but not cold, to help promote sleep.

Based on the recommendation of UK’s Sleep Council, the ideal temperature in the bedroom to promote sleep is the coolness from 60 °F to 65 °F (16 °C to 18 °C).

As the night approaches, your body temperature naturally decreases, which sends a signal to your brain that it’s time to wind down and rest. By keeping your bedroom temperature cooler, you’re reinforcing that signal to your brain that is telling it that it’s time to sleep. If your bedroom is too hot, it could impede your natural instinct to fall asleep and cause you to stay awake for longer periods of time.

9. Get a comfortable sleep environment. 

If you consistently wake up tired or with stiff muscles, it may be time to replace your mattress or pillow. Mattresses typically last for ten years, but if you notice that your mattress has rips or lumps in it, it is time to get a new one. While it may seem like an expensive investment, it is an important one, as you spend nearly 1/3 of your life in bed, so the money you spend will be worth it in the long run.

Learn how to go to sleep fast by using these 10 ways to sleep better.
A comfortable sleep environment is one of the things that help you fall asleep faster and earlier.

You should also keep your sheets fresh and laundered. Make sure your pillow is comfortable and you’re not finding yourself having to turn it multiple times throughout the night. Pamper yourself as you get ready for bed by wearing cozy pajamas or having sheets that are made of natural materials.

10. Practice deep breathing.

Deep breathing can relax your nervous system and prepare your body to go to sleep. Training your breath is similar to other exercises in the sense that the more you practice, the better you will become at doing it.

As you’re lying in bed, place one hand on your lower abs and the other on your chest. Take 5 deep breaths, breathing in through your nose and out through your mouth.

Focus on the rising and falling of your hands as you take these deep breaths. Imagine the air running through your body and then exiting as you exhale.

Focusing your attention on your breath will activate your parasympathetic nervous system, which will reduce your heart rate and prepare your body to sleep.

Another way to fall asleep quickly is to apply the 4-7-8 technique. Practice this technique until it becomes a pre-bedtime habit to help you achieve a more peaceful slumber.

11. Try aromatherapy.

The sense of smell is unique in that it is the only one of the five senses that is directly linked to the area of the brain associated with memory and emotional reactions. Aromatherapy takes advantage of this sensory trait by offering a mind/body therapy to help people find relief from stress and get a better, more restorative night’s sleep.

To promote a more peaceful slumber, use essential oils to help you get the rest that you need. Diffusing the scent that encourages your body to relax helps your mind prepare for sleep. There are many fragrances to choose from. The most popular oils associated with sleep are lavender and jasmine, which promote deep relaxation.

Check out this post for recommendations of the best oils that encourage a restorative slumber.

12. Read a book.

Take a real book to bed instead of an electronic reader that emits blue light. Reading is considered one of the most relaxing activities you can do because when you’re enjoying a good book, you’re distracted from the daily stressors that keep you awake. You can leave your personal troubles behind and enter someone else’s world for a while.

When you read before going to sleep, chances are you will sleep very well because your muscles become relaxed and your breathing slows down, which helps you feel calm. Aside from a deeper slumber, reading in bed has other positive effects on your well-being.

13. Play soft music.

While the benefits of listening to soft music may not happen right away, listening to soft music before bed can eventually pay off. While it can take up to three weeks to be effective, music can slow down your breathing and your heart rate and release “feel good” hormones in your body that will help you fall asleep and stay asleep.  Playing soft music to encourage sleepiness has a similar premise as in Tip #1.

Choose music that has 60 beats per minute. It encourages your heart to “tune in” to sleep mode. Listen for at least 45 minutes before going to sleep and see the positive effects it has on your sleeping habits.

Another option is to listen to specialized podcasts that help you sleep. To learn more about them, here's our compilation of the best 17 sleep podcasts that can help you get better sleep.

14. Expose yourself to daylight and darkness.

Your sleep/wake cycle is supposed to run on the same schedule as the sun, so exposing yourself to natural light during the day can impact your internal clock. Alternatively, having irregular exposure to natural light can disrupt your circadian rhythm and make it difficult to sleep at night and stay awake during the day.

Being out in the sun will encourage your body to stay awake during the day, while the presence of darkness at night will increase your body’s production of melatonin, which is a hormone that is critical for sleep. This is also why you want your bedroom to be especially dark at night and eliminate any sources of light that may be trying to creep in.

15. Practice mindfulness.

Practicing mindfulness before going to sleep will help you push aside the worries of yesterday and tomorrow and focus on the present moment. You can’t make yourself fall asleep, you can only allow sleep to happen. Practicing mindfulness as you’re trying to fall asleep will increase your awareness of the functions of your mind and body and decrease any reactions that you may have to a passing negative thought.

As you focus your mind and release stress, you can allow sleep to happen. When you can bring yourself to focus solely on the moment, your breath, the sensations in your body, and your surroundings without placing any judgement on them, you can allow yourself to let go. Sleep can be facilitated by this mindful approach as you become increasingly aware of the experience of becoming relaxed in your bed and drifting off to sleep.

16. Avoid napping.

While it may be okay to nap for about 20 minutes during the day, anything longer than that will put you into a deep sleep that you will then have to wake up from. This can leave you feeling groggy and even more tired than before you tried to rest. Naps that are either long in duration or late in the day can disrupt your sleep at night and lead to sleep deprivation.

Some studies have found that people who take long naps during the day get a decreased quality of sleep, display more symptoms of depression, and have limited physical activity. This is significant because, as previously mentioned, getting physical activity during the day is an important component to getting a good night’s sleep.

17. Watch what you eat.

It is important to eat dinner about three hours before going to bed, and if you are still hungry when it’s close to bedtime, eat something that your body can digest easily, like a piece of fruit. If you eat a large meal close to when you go to sleep, your body will be trying to digest the food as you’re falling asleep, which can result in indigestion. In turn, this uncomfortable feeling can keep  you awake.

Further, studies have shown that eating a high carb/low fat diet actually decreases the quality of sleep you will get when compared to eating a low carb/high fat diet, even if your caloric intake remains the same.

Final Thoughts on Going to Sleep Earlier

If you follow these tips you should have no problems with getting to sleep before midnight.  It may take some time for your body to get used to this new routine, but once you’re able to make it into a habit, you will reap the health benefits of getting a healthy night’s sleep.  (Check out these sleep quotes that emphasize how important a goodnight's sleep is.)

Also, you should consider creating a 30 day challenge, where you make it a mandatory “rule” that you get to bed at a specific time each evening. This won't be a permanent behavior, but it will give you a chance to test drive this new routine to see if it's something that provides value in your life.

If you're looking for more ideas, check out our roundup of free and fun things to do at night. There might be one or two that you can incorporate in your evening routine.

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17 Healthy Ways To Fall Asleep Earlier

30 thoughts on “17 Healthy Ways To Fall Asleep Earlier”

  1. Listening to binaural beats using some comfortable headphones or coming from a speaker puts me out in a minute or two, no joke. Even music works.

  2. I have had insomnia all my life. I have tried everything on your list. Today I am sleeping better, not a 100% but drastic improvement. For me the most important thing that I do is that I am off the computer by 8:00 PM. Your list is the best I have seen. I would be on the computer working my website until 3:00 AM in the morning. I also drink Chamomile tea. Another good tea to help promote sleep is Linden Leaf tea.

    • Arleen,
      I’m glad to hear that you’ve tried all of the steps and at least gotten a decent positive result. Insomnia certainly can be a real pain in the butt. Thanks for stopping by and thanks for great comment backing up these steps can at least help to fight insomnia and sleeplessness.

      SJ

  3. Is it that terrible if I choose to go at 1am instead? 12am sounds too early for me… Haha!

    Anyway, thanks for referring this to me, I’ve heard about back-lit screen leading to sleep disorders, but never really took it seriously. I think I’ll cut the computer by midnight and do about an hour of reading since I’ve been lacking in that recently.

    By the way, last night I managed to go by 2.30am and got up at 10.30am or so. Not too bad for a start, considering the past. Hope to slowly get there. Target is to sleep by 1am and get up at about 8 or 9am!

  4. I don kno wat happen to me i just can’t sleep bfore midnight i hav been tryin some medicine but doesn’t really work so i have lookin for help thanks for all this tip must try…

  5. Have been going to bed at 1:30am or later due to watching TV. I want to stop this late night behavior, but find it difficult to change my habits of late night activities for years! I’m dead tired during the day which I hate!!
    I have to try to change my life style or I will be a zombie from lack of sleep.
    Hope I can change!
    Sue

  6. I hate it when I stay up till midnight because then i wake up at 6:30 and only get like 8 hours of sleep. That’s not good for a 12 year old. The one tip that helpede theost was deep breathing. That helped so much!! Thx!!??

    • Thanks Kayla. Glad you are trying to get a decent night’s rest at such a young age. The good news is that your body naturally fals into a pattern of getting to sleep on time usually as you get older. The bad news is that stress and anxiety can sometimes still keep adults up. Have a wonderful weekend.

    • I’m 11, and I do the same! Usually it’s spent watching YouTube, but sometimes I listen to subliminals, which not only put you to sleep faster, but can improve your body, bad habits, and even your luck! (Ok I haven’t really tried the luck part yet, but it’s still awesome) I go to bed around 10, and wake up 6:45. so that’s about 9 hours of sleep. I’m aiming for at least 10, because my eyebags will NOT go away unless I sleep 10 hours+.

  7. I’ve tried to google this answer, and can’t find anything. I accept that back-lit devices are bad – and that reading is good.

    All my reading devices are digital. I’ve got Kindle and other readers on all my devices (phone, tablet, PC). I like that I can enlarge the font (old eyes) for easier reading and change the background colors.

    Is there a digital reader that is not bad when reading before bed?

    • Cindy,

      As far as I know… no. The way the images are presented will always wire your brain up a little. I have the same thing. I use iphone and kindle for about 97% of my reading too. (I rarely buy paper copies these days.) I just try to turn it off 30 minutes before I actually plan to try to sleep. Not the most elegant answer unfortunately. I will keep an eye out (for myself also) and reply here again if I ever here of reading device that doesn’t really effect the optic nerves.

  8. #9 is spot on. With the amount of time you spend in bed, make an investment in a great mattress. It makes all the difference in the world. Thanks for sharing!

  9. I will be trying these tips :). I’ve been sleeping at around 5-6 in the morning lately and I have school the next day.

  10. Hi I’m 22 and I know I’m not doing good I sick all the time but I need help like ASAP kinda help I fell like I’m not doing well body aches and I feel it shutting down but I stay up alllll night and don’t go to sleep until 12 noon i wake up at 3 that is only 3 hours I get then I can’t sleep i feel like I’m a 80 year old trapped in a 22 year Old body

    • Marissa,

      Sorry to hear that you are having some serious problems getting a good night sleep? DO you consistently try some of these steps to get to sleep earlier? If you have and you are feeling so very unwell, you may need more than a few “tricks” and some professional help. See you r doc and what he/she has to say. Best of luck!

  11. An appreciable post.Earlier I went to bed at 1 am but after reading your methods I tried hard andsucceded in sleeping early. Thanks for this wonderful post.

  12. HI i am 11 year old and allá the time i sleep in my roo o keep waking up so i sleep in my mom room and it world e ve rhery time in my mom roo but every time i sleep in my room i Just keep waking up in the Middle of the night and but only i can at m mom room

  13. For the past 4 days i have got this habbit of not sleeping the whole night and it made me get a very bad headache and I was tired of it whenever I put my phone down to go sleep i cant i even tried to not touch the phone but i would still not sleep even after 2 hours.im gona try this and see if it will work

    • Phones are one of the worst offenders for insomnia. Try stopping using the phone (and PC & TV and anything else backlit) a good hour before you try to sleep. This may likely (at least) reduce your insomnia.

  14. Absolutely. Anything with backlit lite (mobiles, PC, laptop, tablets, TV) shold be turned off a bbit before bed to let your eyes adjust or they may keep you up at night.

  15. I am 11, and I go to sleep at 10 every night. I wake up around 6:45, and get around 8 hours and a half, to 9 hours of sleep.
    It takes me up to an hour to fall asleep, and I’ve tried all the methods to get to sleep faster. I previously had sleep apnea, and had my adenoids removed, but I still have problems with my breathing when falling asleep.
    The main thing I want to do is get rid of my eyebags, which only go away after one to two days of 10 hours of sleep. Do you have any suggestions as to whether anything else can cure my eyebags? Or could you elaborate on the music to sleep? I found that to be the most helpful, but usually I’ll wake up in the middle of the night because of a weird noise. Thank you for your tips! It used to take me up to 2 hours to fall asleep faster. 🙂

  16. I am not so sure though. My good reasons to stay pass the midnight are works – drawing, sewing, etc. My natural rhythm is an owl, has been all my life. As a kid, I’d lay in bed until 2-3 in the night, only then fall asleep, then get up some past 7 to go to school and it was the time where I didn’t feel good at all.
    Later in life, I had a schedule of sleeping at 22h, getting up at 5:45 in the morning. It’s almost 8 hours that I need, but doing this for 3 months I thought I’d die. I wonder, if it’s really possible to get used to a sleep schedule other than normal body rhythms. If so, that’d be wonderful, because being a night owl is not easy, seems society is based on the early birds. Even within my own family no one understands this, and my family is just blaming me for being selfish, just because drawing at night is the best time for me, when inspiration comes. Working at night at my webshop is also best for me. But, in the circles I’m in, I am misunderstood and not accepted. Since changing circles is more difficult, than sleep patterns, I’m trying to find a compromise and see, if the natural sleep patterns can really be changed or not.
    Also, I will have to get up early in a month or so to get to airport and fly a long flight, so that’s also like one of the things I am searching for methods of changing sleep patterns easily. In this article, not sure how this info would help me, I go to bed at 4 in the “morning”.

  17. I am 14 and go to bed around 11-12, last night it took till about 12:20 and my goal is to get up at 5:30 but I just fall back asleep until 8:30. I use my laptop as white noise and turn the brightness down until you can’t see the screen at all. Will this have the same effect on my brain as it would if I could see the screen? (By the way, I wake up this early for yoga)

  18. So glad I’ve found this, my mother always used to tell me to get off my devices before bed but I never used to listen, struggling to sleep is actually affecting me now, so i’ll have to try these tips!

  19. One thing to keep in mind before getting some good shut-eye is that you should make the bedroom what it’s supposed to be: for sleeping, which means getting rid of all other distractions like a TV, a computer, or even a radio system–because getting as much sleep as possible would contribute to better sleeping health. At the same time, running a ‘white noise’ application and using a sleeping mask would also help get the body calmed down so that it can get better sleep when you need rest would go a long way. Now, if I’d learned more about sleeping masks before, then I wouldn’t be having a hard time trying to fall asleep!

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