If you’re one of those people who wish to go to sleep early but always seem to stay up until the wee small house of the morning, you’d be happy to hear you can actually retrain your body to want to go to bed earlier. Our bodies have a 24-hour sleep-wake cycle that allows us to follow a consistent sleeping schedule. Luckily, here’s what you can do to reset your internal clock and sleep early.
Get Right with the Light
Plan your exposure to light to fix your sleeping schedule. Science has it that upon exposure to light, your brain stops producing the sleep hormone called melatonin, hence, remain awake and alert. Prime yourself for sleep every night by turning off or dimming bright lights. Avoid any glowing electronic screens to avoid brain stimulation.
Always Try to Relax
Stress or anxiety allows for more production of the stress hormone called cortisol. The more it is produced, the more awake you feel. A relaxing bedtime ritual such as yoga, stretching, and meditation can help reduce stress and its effects on sleep. That goes on to say, moderate regular aerobic exercises can give you the best results.
Avoid Loud Noises
Distracting or loud sounds can make it difficult to fall asleep or stay asleep. If you live in a noisy neighborhood, why not try white noise to give you that soothing experience? It’s a steady sound that masks the loud noise from your neighborhood. Create white noise by using a fan, air conditioner, humidifier, or white noise machine.