Practical Ways to Sleep Earlier and Improve Your Lifestyle

Do you feel you may have a sleep disorder? You are not alone. Sleep disorders are a common problem worldwide. Many people struggle to fall asleep early despite trying. Professional help is often sought. But sometimes, simple changes in your lifestyle can bring the same or even better results.

Based on my personal experience, I want to share how I cultivated an early-to-bed, early-to-rise lifestyle.

Know the Real Problem First

Before solving any issue, you need to identify the cause. As the saying goes, “Understanding your problem is half the solution.” Several reasons prevent people from falling asleep earlier:

Your body has had enough rest already: If you wake up late in the morning, your body gets the total sleep it needs for 24 hours. As a result, falling asleep early at night becomes difficult.
Your brain remains too active: The brain controls the entire body. If your mind stays productive or stressed, it will delay the natural sleep process.
Irregular sleep schedule: Going to bed and waking up at inconsistent times confuses your body’s internal clock (circadian rhythm), making it harder to fall asleep early. The lack of routine signals your brain that sleep is not a priority.
Excessive caffeine or stimulants: Consuming caffeine, energy drinks, or even strong teas late in the day can overstimulate your nervous system, preventing you from feeling sleepy.
Lack of physical activity during the day: If your body doesn’t experience enough physical exertion, it may not feel “tired” enough to require sleep. Sedentary habits can lead to a delayed sleep-wake cycle.
Overuse of screens before bed: The blue light emitted from smartphones, laptops, or TVs disrupts the production of melatonin, a hormone responsible for regulating sleep. This tricks your brain into thinking it’s still daytime.

Now that we know the leading causes, let’s move to solutions.

Practical Steps to Sleep Early

These solutions are a mix of scientific theories and my practical experiences. I know a good number of tips for this purpose. But I won’t overwhelm you. These few steps are sufficient to achieve an early-to-bed habit.

1. Set a Fixed Sleep Schedule

Decide on a specific bedtime and stick to it. For example, if you plan to go to sleep at 11:00 PM, start preparing for bed at 10:40 or 10:45 PM. It gives your body and mind time to transition into sleep mode.

Tip: Getting into bed and staying on your phone doesn’t count as sleep preparation. Avoid screens entirely. I use Google Clock, which has a feature that reminds me to wind down and activates low light mode 15 minutes before I go to bed. Doing this helps create a more restful environment.

2. Control Light Exposure

If your eyes don’t get enough rest, it can delay your ability to fall asleep. Here are a few ways to reduce light exposure:

Make your room dark: Turn off the lights completely.
If sharing a room: Use a simple solution like covering your eyes with a soft cloth or eye mask.

3. Keep Smartphones Away

Smartphones are one of the biggest culprits preventing early sleep. They emit blue light that keeps your eyes active. Moreover, the rays from the screen stimulate your brain, delaying sleep.

Solution: Keep your phone away from your bed, ideally out of reach. If you need an alarm, use a basic clock.

4. Calm Your Brain with Simple Techniques

Even with all external distractions removed, your mind may still feel active. To help your brain relax, try these two effective techniques:

Countdown Method
- Lie down, close your eyes, and start counting backward slowly from 100 to 0. Focus entirely on the numbers. Imagine you are in a dark room. The room has only one feature: a digital board displaying a number countdown. If you finish from 100 to 0 and are still not relaxed enough, repeat the process from a higher number, say 300 to 0. This method helps clear your thoughts.
Deep Breathing
- Breathe in slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Repeat this process until you feel tranquil.

Use Low-Frequency Sounds

This trick is little known but highly effective. Try playing low-frequency sounds like white noise or soft rain through a pair of earphones or music composed using 432 Hz. This practice can help relax your mind.

What’s So Special About 432 Hz?

While most modern music is tuned to 440 Hz, 432 Hz is believed to resonate more harmoniously with the natural frequencies of the universe. It’s often called the “healing frequency” because of its calming effects on the mind and body. Many listeners report feeling more grounded, relaxed, and tranquil when listening to 432 Hz music than tracks at 440 Hz.

Think of it this way:

440 Hz is like heavy traffic on a noisy highway—your mind feels restless and overstimulated.
432 Hz is like walking in a peaceful forest—your mind feels calm, clear, and ready for rest.

If you’re curious, here’s an article about the significance of 432 Hz that dives deeper into its soothing properties.

Binaural Beats: This is a fascinating technique where two slightly different frequencies are played in each ear, creating a third “beat” in your brain. For example, one ear hears 200 Hz, the other hears 205 Hz, and your brain interprets a 5 Hz calming beat—perfect for sleep.

Convince Your Brain That the Day Is Over

Your brain often refuses to relax when it feels you have unfinished tasks. It’s essential to convince yourself that the day is complete:

Review your daily tasks.
If something remains unfinished, tell yourself, “I will complete it tomorrow.”
This mental assurance helps your brain switch off and prepares you for a peaceful sleep.

Final Thoughts

Falling asleep earlier is not just a habit but a commitment to a healthier life. By identifying the root causes and following these practical solutions, you can train your brain and, thus, your body to sleep on time. Remember, consistency is key. Start small, stay determined, and soon, you will enjoy the benefits of an early-to-bed, early-to-rise routine.

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About the Author:
Partho Protim is a passionate writer specializing in mental health and psychological insights. He actively shares his knowledge by contributing to platforms like Quora and Reddit, where he addresses thought-provoking psychological questions. With over 100 published articles on Mindila.xyz, Partho has become a trusted voice in the mental health space, offering practical advice and in-depth analysis on topics that matter.

Photo by Acharaporn Kamornboonyarush: https://www.pexels.com/photo/photo-of-person-holding-alarm-clock-1028741/

The opinions and views expressed in any guest blog post do not necessarily reflect those of www.rtor.org or its sponsor, Laurel House, Inc. The author and www.rtor.org have no affiliations with any products or services mentioned in the article or linked to therein. Guest Authors may have affiliations to products mentioned or linked to in their author bios.