Science has time and again proved the many benefits of going to bed early. If you fall asleep by midnight, you can wake up by 8 the next morning and start your day with gusto.
However, this is easier said than done. Many people struggle to fall asleep early. They lie in bed for hours but never manage to fall asleep. And before they know it, it’s already 2 AM and too late.
This post discusses eight tricks you can apply right now to fall asleep by midnight each day. You can also tailor each trick to suit your lifestyle.
1. Control your breathing
Use the 4–4–4–4 breathing method. Inhale to the count of 4. Hold to the count of 4. Then exhale to the count of 4, and finally hold for 4 more counts before inhaling and repeating the process again.
When your brain in concentrated on regulating your breathing, you can clear it of all other thoughts. This will help you calm down and fall asleep easily.
2. Maintain a schedule
Going to bed and waking up at the same time day after day helps keep your circadian rhythm in check and your body gets more easily adjusted to the new sleeping patterns. Once you get adjusted to this new schedule, you’ll find it easier to maintain it.
You can also download a habit tracker to track all the days you went to bed early. This will help you be proud f yourself for maintaining a streak and hence, even less likely to break the rhythm.
3. Expose yourself to natural light
Spend a few moments with nature during the day. Breathe in the fresh air, say thanks to the sunlight for illuminating your day, and revel in the glroies of daylight.
In the same way, spend time outdoors after dinner. Your body will understand it’s night and naturally adjust to sleeping on time. As this post by Healthline suggests, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day.
4. Practice mindfulness
When you’re mindful of your day, you’ll find it easier to stick to your sleep cycle and fall asleep by midnight each night.
You can incorporate meditation into your daily life. This will help you clear your head and set your priorities straight.
Doing some form of exercise, even light stretching or Yoga can help you sleep better and on time.
5. Have a morning routine to look forward to
If you have a rewarding and fulfilling morning routine, you’ll want to fall asleep sooner so you can pamper yourself in all the ways you’ve been practicing over time. You can use these 33 ideas to design the ideal morning routine that suits your needs and your schedule.
6. Hold yourself accountable
Have a friend or a colleague go on this “sleep daily at midnight” challenge with you. When you have someone else suffering through the same issues, you’ll be less likely to fall off the wagon and break your habit.
You can also hire an accountability coach who will help you stick to your habit. They will also have helpful tips and tricks handy that would make it easier for you to get back on track if you fail for a few days.
7. Avoid looking at the time
When you’re lying in bed and anxious to fall asleep, looking at the time over and over again and mentally counting the hours you can sleep before you have to wake up can be distracting and demotivating.
The best idea is to avoid looking at the time altogether. Concentrate on your breathing, calm your mind, and ignore the time.
8. Don’t nap during the day
If you nap for long hours during the day, you will not find it easy to sleep on time. So, if you stop napping during the day, you will feel sleepy and exhausted and find it easier to fall asleep by midnight.
Follow these eight steps and you’ll find it easy to sleep by midnight each time. You can also read the stories from our experts at Better Humans. They write the most inspirational pieces on being the best version of yourself.