Having to go to sleep at an early bedtime every day can be a hard task for not only modern teenagers, but adults as well. It can be difficult to fall asleep at night when you’re distracted by electronics or “just not tired.”
As stated by Ecosa Blog, “Breaking the habit of sleeping late may be a challenging feat. It’s normal – you could feel like you deserve the free time after a hard day, and the first step to change is to acknowledge that these habits are unhealthy.” The bottom line is, “If you want to feel less grumpy in the morning, sleeping late has to end.”
So what’s the solution to this situation? Here are some tips on how to trick yourself into going to bed earlier.
PLAN YOUR DAY AHEAD
Planning your day ahead will help you to allocate your time in the right order. This develops your organization skills, and increases efficiency. It will not only spare you a few hours, but also ensure you are getting into bed early enough.
FINISH HOMEWORK/WORK TWO HOURS BEFORE BED
Finishing your work on time is also related to planning your day ahead. It will help reduce the stress of completing work right before you get your minimum of 8 hours of sleep; something many teenagers struggle with.
EAT THREE HOURS BEFORE BED
The Amerisleep Blog explains that the best time to eat dinner is three hours before bedtime, allowing the stomach to properly digest and focus on preparing for a good night’s sleep. Eating small amounts of foods like complex carbs, fruits, veggies, or a small amount of protein will actually help you fall asleep faster.
WARM MILK OR TEA BEFORE BED
As explained by Healthline Blog, drinking milk before bed is important because milk contains tryptophan which is an amino acid that helps us sleep better. Tryptophan converts into serotonin, the hormone that gives you pleasure. Serotonin also increases the amount of melatonin in your body, and melatonin is the hormone responsible for good sleep.
According to Etimes Blog, when drinking tea, green tea especially, sleep quality and quantity is promoted. Theanine is believed to be the main sleep-promoting compound in green tea. It works by reducing stress-related hormones and neuron excitement in your brain, which allows the brain to relax.
KEEP THE LIGHTS OFF
Light exposure before or during bedtime can make it difficult to fall, and stay asleep, because your brain won’t make enough sleep-inducing melatonin. Even if you do manage to fall asleep with lights on in your bedroom, you may not get enough sleep.
PUT AWAY ALL DEVICES
Rewatching your favorite movie or starting a new TV-show right before bed, is tricking your brain into believing it is day-time. The light that comes from the screen of the device is the reason your brain thinks that it is still day-time. Instead, opt to read a much loved book.
Following all of these steps will not only help with sleep deprivation, but also with your organizational skills. Sleep is a big part of our lives—we spend 26 years of our life sleeping, and taking good care of it makes a big impact on our lives.