Yahoo Lifestyle The Secret Bedtime Hack I Followed to Fall Asleep an Hour Earlier
I’m a creature of habit. I am also perma-tired. I’ve been going to bed around midnight for years, and getting up for work (not to mention getting through the day) has become an exhausting challenge. According to the National Institutes of Health (NIH), 7 to 9 hours of sleep is recommended per night for adults, and those who clock in less than that per night (hello, me!) have more health issues.
My six or so hours of sleep per night weren’t working for me, but going to bed before 11 p.m. felt like a punishment. I think I had some kind of sleep FOMO. I’d sneak a peek at my phone and then go down the rabbit hole of Google and Instagram. I was basically an adult toddler with an early bedtime I didn’t like, and I could never keep the schedule up for long. My drastic approach of forcing myself to tuck in an hour early wasn't sustainable.
How I got myself to go to bed earlier
Sleep experts agree that keeping to a consistent schedule is the best thing you can do to fall asleep faster and wake up rested.
“Maintaining a regular schedule helps to reinforce the natural circadian rhythms that regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Going to sleep and waking up at the same times are key, but it typically takes up to a week for your body to settle into the new routine, so a gradual approach helps your body adjust,” says Raj Dasgupta, M.D., an ABIM quadruple board-certified physician, specializing in internal medicine and sleep medicine. “If your goal is to go to bed one hour earlier, then start by moving your bedtime back by 15-minute intervals each week.”
Little-by-little was the key, so each week, I went to bed 15 minutes earlier. Week one was 11:15 p.m., and even that was a little bit challenging at first. Moving my bedtime earlier by just a few minutes (rather than a whole hour) made me feel less FOMO and deprivation, and I was able to adjust over the course of a week. Fifteen minutes earlier didn’t feel like such a big deal, and over the course of a month I was going to bed at 10:30 p.m. A whole hour earlier than my usual.
I found that I wanted to go to bed earlier and when my alarm went off at 6:30AM I didn’t press snooze repeatedly for half an hour.
5 other things I did to reset my sleep schedule
This baby steps strategy wasn’t my only secret. I also relied on a few tried-and-true pro tips to help me wind down and get to sleep easier and faster.
One note: While these methods worked for me, they might not work for everyone. If you're struggling to fall asleep at night, you should definitely reach out to your doctor for advice. You may need to rule out a sleep disorder, or seek advice from a therapist.
Prep for bedtime at least 1 hour before.
First, dim the lights. “One of the most impactful levers for your circadian rhythm is light, so you want to start dimming the lights all over the house at least 60 minutes before bed in order to stimulate natural melatonin,” says sleep expert Mollie Eastman, host of the podcast Sleep is a Skill. I gave my apartment a cozy, candlelit vibe that was incredibly calming.
Turn off the TV and phone.
“All screens should be turned off at least one hour before bedtime,” says Dasgupta. “The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep.” Okay, TBH one hour before bed was too much to ask, so I cut it down to 30 minutes, but I was strict about this rule. No texts, no emails, and no scrolling!
Follow the 10-3-2-1 sleep rule.
This is straightforward, logical advice, and it really works: No caffeine 10 hours before bed. No food or drink 3 hours before. No work 2 hours before, and no screen time an hour before. I try to follow this rule every night.
No more nightly glass of wine.
Now, I did not do this to help my sleep. I got the flu and had no desire to drink alcohol for a week, and then it just stuck. I stopped the habit without really thinking about it, and to my surprise, it has completely improved my sleep. I feel tired naturally and can get to sleep faster without melatonin or magnesium (which I’ve used in the past.) It turns out that I’m not the only one whose sleep has been improved by cutting back on booze. According to a recent survey by The Sleep Foundation, 61% of those surveyed found that they sleep better after abstaining from alcohol during Dry January. Dasgupta recommends avoiding large meals, caffeine, and alcohol at least 3 hours before turning in to prevent disruptions to your rest. “All of these can interfere with your ability to fall and stay asleep,” he says.
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