Your daily activities affect how early or how late you sleep. Drinking coffee, smoking, eating, exercising, and stressing yourself out by thinking too much can affect your sleep patterns. Though it is wise to regulate your go to sleep and waking hours, how do you start doing that? How can you go to sleep earlier on the first night you try?
Here are few tips
1. Drinking liquids like liquor, cola, and coffee can affect your sleep. They will make you go to the bathroom at night and wake you up. If you cannot lay off coffee, reserve it for mornings only or until early in the afternoon. As much as possible, avoid liquor and colas hours before you sleep. Caffeinated drinks stay in your body for eight hours before their stimulating effects wear off.
2. Try to schedule dinner early in the evening. A full stomach can wake you up in the evening. Keep away from foods that take longer time to digest like meat, fatty food, and some vegetables. Moreover, if you do not have much tolerance for spicy or acidic food, avoid them as they might cause gastrointestinal problems or heartburn in the middle of the night.
3. Daily cardiovascular exercise in the morning or in the late afternoon can promote sound sleep. A 30-minute exercise can increase your body temperature for four hours, which will make you stay awake and alert. When your body temperature decreases, it activates melatonin production signaling that it is time to sleep. Try not to plan heavy workouts just before bed time, try to schedule It earlier. If you want to exercise just before bed, stretching or mild yoga may help.
4. Wind down before you sleep. To ease your mind of the next day's stresses, prepare everything you need for tomorrow before you sleep. Check everything until your mind relaxes. Then try and relax your body. Then try to sleep and turn off all lights. If you feel that you are not sleepy yet, read magazines, meditate by doing deep breathing, or listen to music.
Ultimately, you can only sleep earlier if you try. It's a gradual process of pulling away from your daily activities and unwinding your mind and body. Thus, if it is possible to play smarter on a Friday and Saturday night, that helps too. The key to sleeping earlier is time management. Keep a circadian schedule that you can follow consistently.
Disclaimer: The author of the article is not a doctor. See a doctor first to make sure your diagnosed correctly. The article is not intended to provide any diagnosis or cure. Again, see a doctor to be properly diagnosed if you need too.