Ways to sleep early
Everyone suffers from different sleep problems, such as the inability to sleep at night, so in the following article, we will learn about several ways to help sleep early.
The inability to sleep at night causes many physical and psychological problems, so we will learn about ways to help you sleep early:
Ways to sleep early
There are many ways to help you fall asleep early, including:
1. Set a specific time to sleep
One of the most important ways to help sleep early is to go to bed at a specific time, as the difference in hours of going to sleep between different days of the week causes a disturbance in the body's biological clock, which determines whether the body is ready to sleep or not.
When you maintain a set schedule to go to sleep, it becomes easier to fall asleep early and make sure that you get about 7-9 hours of sleep each night.
2. Temperature adjustment
Adjusting the room temperature to the right temperature is one way to help you fall asleep early, as it can be difficult to fall asleep if your body is feeling too cold or too hot. The ideal temperature for the bedroom ranges between 15.6-19.4 degrees Celsius.
3. Keep it dark in the bedroom
Maintaining darkness in the bedroom is one of the ways to help you fall asleep early, as darkness stimulates the production of the hormone melatonin, which is necessary for sleep. It is worth noting that you should avoid looking at electronic screens such as a mobile phone for at least an hour before bed, as the blue rays emitted by these screens may make it difficult to sleep.
4. Doing exercise
Doing exercise is one of the ways to help you fall asleep early, as moderate-intensity exercise helps increase the secretion of serotonin and reduce the secretion of cortisol.
The time in which exercise is performed is important, as it is preferable to do exercise in the early hours of the morning, with the need to avoid doing any sports activity three hours before bedtime.
5. Follow a proper diet
Food affects the quality of sleep, as there are foods that help you fall asleep early, while other foods may make it more difficult to fall asleep. Whereas, foods rich in carbohydrates may help a person fall asleep early, while foods rich in fats help a person sleep soundly throughout the night.
But it is worth noting that you should avoid eating these foods at least 4 hours before bedtime, as the digestion of these foods may require 3 hours, and sleeping during this period may increase the time needed for digestion and may cause nausea.
And you should avoid consuming foods or drinks rich in caffeine at least 6 hours before bedtime.
6. Use relaxation techniques
Following various methods of relaxation is one of the ways to help sleep early, and among these methods are:
- Reading books: It is preferable to read books that do not cause severe reactions.
- Yoga: which improves the quality of sleep and increases the duration of sleep.
- Meditation: which would cause an increase in melatonin secretion.
- Aromatherapy: This is done by using some essential oils, such as lavender oil.
Ways to get up early
After identifying some of the ways to help you sleep early, we have to identify the ways to help you wake up early, such as:
- Putting the alarm away: Everyone has the problem of turning off the alarm clock and going back to sleep, so putting the alarm away may help to wake up early, because of having to get out of bed and move.
- Sun exposure: Opening the curtains when waking up and being exposed to sunlight stimulates a sense of alertness.
- Caffeine consumption: Caffeine consumption increases the production of the hormones serotonin and dopamine, which increase energy levels in the morning.
- Eating breakfast: Eating breakfast in the morning provides the body with the necessary energy and helps the brain to focus.
When should you visit a doctor?
If you do not benefit from each of the methods that help you sleep early and wake up early, you must go to the specialist doctor in some cases, such as:
- Inability to sleep well for more than 4 weeks.
- A strange feeling in the legs when sleeping.
- Starting to use new medications that may affect sleep quality.
- Note the presence of mood swings, such as nervousness, depression.
- Waking up frequently at night because of physical pain or not being able to breathe properly.