Why can't I go to bed on time. How to go to bed on time when the whole world is against it. Let go of the phone

Material from the blog of the American writer and lawyer Gretchen Rubin The Happiness Project.

Gretchen Rubin

Not so long ago, I published a note on my vlog “I can’t go to bed on time”. Some readers rightly noted that I talked a lot about how important it is to go to bed at a certain time, but did not say a word about how difficult it is to force yourself to turn off the light when it's time to go to bed.

This is a very important question. Ever since I started a project called "My Happiness", I have become more and more convinced that sleep is simply necessary in order to feel happy and energetic.

If you want to get more sleep but find it hard to turn off the lights, try the following:

1. First of all: determine for yourself when you need to go to bed.

Most adults need 7-9 hours of sleep daily. Accordingly, think about when you should get up and do some simple calculations. Even if you don't manage to go to bed on time every day, just thinking "oh, it's midnight, I should have gone to bed two hours ago" will help you get to bed faster.

2. Don't wait until you feel sleepy to think, "Isn't it time for bed?"

You will always find something to do, even if it's time for you to sleep. If you are absolutely sure that sleep is not in your eye, despite the fact that the clock is one in the morning, give yourself a little test: sit in a dark room and tilt your head back. And sit like that for five minutes. Well, how do you feel now? Still don't want to sleep? That's how it works.

3.at least an hour before going to bed.

It’s also better to refrain from TV, but personally, the Internet draws me in much more, and I artificially stay awake for much longer. Before going to bed, I once again looked through my e-mails in order to get up in the morning and “immediately into battle”, but quickly realized that after that it was much more difficult for me to fall asleep.

4.Don't drink any caffeinated drinks a few hours before bed.

5. Remind yourself often how great it is to wake up before the alarm, avoiding the unpleasant abrupt transition from dream to reality.

And now that you're still surfing the net at half past twelve at night, ask yourself the question: "Is it worth it?"

I recently spoke to a group of medical students, and one of them objected to me: "But if I go to bed at eleven, I won't have time to watch TV before bed." I asked, “Is there really something so interesting on TV that it outweighs the pleasure of sleeping?” (I don't know what he chose as a result).

6.Start getting ready for bed early.

At some point, I realized that I often stay up because I'm too tired to remove contact lenses, brush my teeth, and change. Then I started getting ready. A nice bonus: if I've already brushed my teeth, it's easier not to go to the kitchen for a bite to eat.

And the last…

7. Create a bedtime ritual and follow it every day.

Someone brews a cup of herbal tea, someone reads in bed, someone cleans up before going to bed. Doing the same thing every night is signaling to yourself that it's time to get ready for bed.

When I was little, I heard the folk wisdom "sleep brings sleep." This principle works with my children, it works with me. I sleep much better when I'm well-rested and rested than when I'm overtired.

How does it happen for you? Maybe you have your own effective methods of putting yourself to bed on time?

Translation by Olga Antonova

One of the keys to good health is proper sleep. How to learn to go to bed on time, this article will tell.

Sleep is the principle of success

In the modern rhythm of life, all people are in an endless pursuit of something, and the work process resembles a squirrel spinning in a wheel. In order to do everything, you need to plan your classes well and create a certain daily routine. From what place in a person’s life sleep occupies, his performance in general and psychological balance depend. It has long been known that people with excellent sleep discipline are more resistant to stressful situations and their logical thinking reacts several times faster. In addition, a well-rested person feels great emotionally, spiritually and morally, having an excellent mood, which is not so easy to spoil.

Good is a guarantee of health

Many people know that during sleep, the human body also rests and in some cases goes through a reboot stage to restore strength and improve performance. However, given all this, they simply ignore these indicators and disrupt proper sleep. Psychological and nervous breakdowns often occur due to uneven sleep and proper rest of the body. The organs of the gastrointestinal tract during sleep are at rest. And if a person is not provided with regular sleep, the body malfunctions in its functionality, causing serious ailments. The body must also rest, and the minimum time a person is in a horizontal position, being in a comfortable position for himself, is 8 hours.

There is a statistical table that clearly distributes the time of sleep and real rest. The main sleep occurs before midnight, which means that a person should go to bed at 9 or 10 pm. After midnight, sleep time is only in minutes and in total gives only 2 hours of healthy sleep. Turning to the doctor for help in various situations, the first thing the doctor asks is what kind of sleep regimen the patient has chosen and in most cases, then he recommends sleeping a lot, because thanks to sleep, strength is restored. Cardiovascular ailments occur due to an uncomfortable position during sleep, it is not in vain that it is recommended to go to bed on the right side, excluding pressure on the heart and heart muscles.

As already mentioned, each person must create for himself a certain daily routine, designating for himself the same time of sleep. In order not to lose the main rhythm of life and always be on top, it is recommended to complete various tasks in advance, in other words, the finished result must be presented to the public, exactly on time. This greatly reduces stress and anxiety. To implement timely sleep, you must try to complete all the steps to prepare for rest. For example, make-up should be removed immediately after a woman comes home from work. If a person works for a long time, then, if necessary, prepare lunch for himself for tomorrow's working day.

Before going to bed, you can perform actions that serve as a kind of catalyst for sleep. Taking a relaxing bath and a light rinse in the shower is undoubtedly a harbinger of good sleep. Reading a book or magazine also promotes sleep. However, it is worth considering that you should not abuse reading, as this can cause nervous ailments and headaches. Half an hour before bedtime, you should turn off all communication equipment, such as a computer, TV and others, and dim the lights by turning on the night lamp. Some people set an alarm clock or a reminder on electronic equipment, indicating the approach of sleep. Morning should be vigorous and full of strength and aspirations.

There is a bad habit in society to set the alarm for a time that is much less than the moment of real recovery and then set the alarm ten minutes later. It is not for nothing that such actions are regarded as a bad habit, since during such a terrible relaxation of the body and nervous twitching, tension of nerve endings and a deterioration in emotional mood occur in advance. Therefore, it is better to soak up in bed longer without listening to the constant alarms and make a vigorous rise. To make your sleep more restful, you should try not to eat too much, a glass of kefir will be a great dinner before going to bed. If you still feel hungry, you can eat some fruit or nuts.

Falling asleep, it is recommended not to think about important events or any upcoming actions. Some people take sedatives or sleeping pills in order to fall asleep, which subsequently negatively affects the human body. It is best to drink a cup of herbal tea. You should take a comfortable position for yourself, achieve psychological calmness and then sleep will come much faster.

You have been wanting to sleep for a long time, the day was not easy, you feel moral and physical fatigue, but you still do something or press the buttons on the TV remote control, endlessly update pages on social networks, staring blankly at the monitor, instead of going to bed early. And then we are surprised by the statistics that have been deduced that office workers age 10 years earlier than usual.

And tomorrow you will complain that you didn’t get enough sleep, fall asleep on the go, have poor orientation in the work environment and confuse everything. Familiar situation? Why is it so difficult to force yourself to go to bed on time, cover yourself with a blanket and fall asleep peacefully?

In fact, the problem of awake every year is rapidly gaining momentum. Despite the fact that we really want to sleep, we ourselves struggle with sleep. How to explain this popular trend?

Biorhythm "Owl"

At one time, neurologists divided us into larks and owls. These two biorhythms believe that half of people get up easily in the morning and also fall asleep early, and the second part spend the night and then in the morning they cannot open their eyelids. And everyone has to get up in the morning for work at about the same time. It just comes easy for some and not so much for others.

But sleep should be sufficient for both. And the later you go to bed, the more you will knock down your own biorhythms. Imagine in the evening that the Internet suddenly stopped working for you, the TV too. Take a warm shower and get into bed. And you yourself will not notice how you want to sleep. Many owls are helped to fall asleep by an unobtrusive book, not one with a plot that grabs you until you read it cover to cover.

Another problem with owls is that they cannot wait until the end of the working day to quickly fall asleep as soon as they arrive home. The problem concerns mostly men, since women at this time usually have household chores that discourage such desires. And it is quite difficult to overcome this phenomenon. But we have to. But then try to go to bed at 9 pm, and not at 11, and in the morning you will feel how easy it will be for you to get up.

You need to do everything in order to sleep peacefully

"I can't sleep, what should I do?" - this is more a female problem, among men it is a little less common. Well, how can you fall asleep calmly when your beloved son has not ironed his shirt to school? All night long you will think about how to have time to do this before work, you really don’t want to get up half an hour earlier. And the problem of how to go to bed on time again remains unresolved.

And yet, important things that we deliberately put off for the evening again give way to our favorite book or website. Perhaps that's not the point? Many mothers with many children find time for themselves and for their favorite things, and still work. Maybe something else is preventing you from falling asleep?

This needs to be found out. Perhaps you use the time when your children and your husband are sleeping to be alone with yourself, relax, take a mental break from daily problems? Business is just a distraction. Or, on the contrary, you have nothing to do with yourself, and you pretend to be busy. Work does not bring you satisfaction, and you use your free time for this purpose.

Or maybe you have already lost the habit of rest? And find yourself case after case, because you can’t imagine how it is even possible to do nothing? If you understand everything, it turns out that you can transfer a lot of things to tomorrow, make it easier and faster, or not do it at all. Try to stop, go to bed early and sleep at last.

We don't sleep because of neuroses

Neurosis in this case is the ability to think and worry too much. For example, replay in your mind the situation that happened to you during the day. Some people “close” the doors to the recent past behind them only by leaving the walls of their home office, while others do not. How to fall asleep if you can’t sleep peacefully, without thinking about anything that happened to you during these days? How to stop thinking and inventing new problems, instead of sleeping peacefully?

Unfinished moments, unspokenness, emotions left inside you can’t get out of your head, and when you fall asleep in the morning, they can return like a nightmare. It’s hard to fall asleep, it’s impossible to get enough sleep, and you still need to wake up somehow after that, there’s no time for morning exercises. In order not to think, many of us go to the Internet, watch movies until late, etc. This condition worsens over time, causing so-called chronic fatigue syndromes and other nervous disorders. And what time you go to bed no longer plays a big role for you, because you are used to the fact that you fall asleep badly. As a result, you have a secondary fear - the fear of not falling asleep on time.

Some things cannot be changed, a harmful mother-in-law or an evil boss will remain in their places. So, you need to change your attitude towards them. Do not allow bad thoughts to overcome you and destroy your health. Start by recalling what you think about before bed. If you analyze the situation the next day, it is unlikely to seem so complicated and unforgettable to you. Would you remember this in a year? It won't be easy at first, but over time you will be able to fall asleep faster and sleep better. At first, out of habit, the brain will remind you that you need to think about something, to worry, but soon this program will be erased, and such problems will quickly fade into the background.

Why can't we sleep

There are also less common reasons that prevent us from going to bed on time. For example, as a child, you perceived the regimen not as self-care, but as a protest against adults who, for some reason, make us sleep. You need to understand that you should not fight with your own body that wants to sleep, but love yourself and give yourself rest.

Many are afraid that something will happen to them in a dream, when we cannot control and protect ourselves. The situation is aggravated by the dark time of the day, because many adults are also afraid of the dark, although they are embarrassed to admit it. And they do not sleep for a long time, in the summer almost until dawn, and in the winter they turn on a night light.

How to fall asleep quickly at night? First, your bed should make you want to fall asleep and sleep well. For example, a bad mattress with protruding springs obviously does not make you want to lie down as soon as possible. A noisy city, if you live in the center, which is silent closer to the morning, can also be the reason for waking up at night. An unloved husband, the presence of strangers in the room where you sleep, an uncomfortable bed, even the unusual color of bed linen make you want to grab a laptop and sit at it until sleep just knocks you out, and it doesn’t matter where you sleep. During water prevention, if you are used to taking a warm bath every night and you don’t have a heater, sleep time is delayed by the need to heat the water in the kettle.

If you are too active during the day, then you definitely need to arrange a transitional moment for yourself from working time to sleep. If you just go to bed, you will have to lie around for a couple more hours, because the body cannot rearrange itself so immediately. He needs some rest, for example, on the couch, with a cup of tea and a favorite animal or a warm shower, a short walk before bed.

Physical and mental activity, although we get tired of both, are completely different things. And if you worked with your brains, and the body did nothing, then this is also a reason for the body not to let you go to bed early. Be sure to balance the two types of activity by relieving excess stress by going to a fitness club or cleaning the house.

Listen to your body and don't be afraid of times when you don't feel like sleeping. Keep an eye on your health and needs, try to keep a sleep and wake schedule and not bring the situation to the point where you may need the help of professional psychologists.

(4 Votes)

But going to bed at an unusual time is half the battle. The main thing is to fall asleep, but this is not always possible. However, it is possible to train yourself to fall asleep early.

Fall asleep strategy

Of course, you know what time you usually go to bed. Let's say it happens at 2 o'clock in the morning. If you make it your goal to train yourself to go to bed at 10 p.m., you won't be able to achieve success in one day. Try to gradually shift your bedtime every day by at least 15 to 20 minutes. Thus, in about a week, you will go to bed at the scheduled time.

Rituals that are convenient and pleasant for you perfectly help you tune in to sleep. At least 30 minutes before bed, try to dedicate consistently performed actions that will eventually become habitual and will serve as a signal to the body that it is time for a night's rest. Do not rush, performing your ritual, let it bring you pleasure, soothe, relax.

Learn to drive away annoying thoughts, and especially not ...

Instruction

Before going to bed, ventilate the bedroom, light an aroma lamp with lavender oil, take a warm (no higher than 37 degrees and no longer than 10 minutes) bath. Be sure to shake the bed - fluff the pillows a little, shake the sheets, straighten the duvet cover.

Take sleeping pills. The best means for sound sleep are folk: nutmeg, warm milk. But honey is considered the best sleeping pill. Dilute a tablespoon in half a glass of hot water, drink the syrup. Baby sleep is guaranteed.

Be sure to darken the room in which you will sleep and isolate it from noise. If necessary, use a sleep mask and earplugs. Take care of the temperature in the bedroom. The air should be fresh, and the temperature in the room should not exceed 20-22 degrees.

Sometimes thoughts about past and future events, situations, unfinished dialogues that you continue in your head, anxieties, worries, and so on interfere with sleep. You can toss and turn in bed all night, and thoughts...

Explanation: there are many theories about proper sleep, there are many different perceptions of sleep, including philosophical, religious, the purpose of the following material is not to give gradations or assessments, but to suggest methods for normalizing the regime based on self-discipline.

Sleep is a source of harmony and health. The correct mode of the day is considered the key to human happiness. The old saying, "Who gets up early, God gives him," reflects the Vedic teaching, in which it is believed that a happy and successful fate is given to those who rise before sunrise. During a night's rest, immunity is strengthened and the body's strength is restored. Scientists have proven that the normalization of the daily routine allows you to get rid of chronic insomnia.

It is generally accepted that a person should sleep from 21:00 to 6:00 in the morning. The best time to relax the brain is the period from 21 to 23 hours. If a person constantly ignores this rule, then he begins mental exhaustion and decline ...

We are all exposed to a lot of stress every day - this is especially true for residents of megacities, whose lifestyle is so fast that it is difficult for them to keep track of everything. Work, household chores, everyday routine often lead to the fact that a person simply cannot relax normally.

Sometimes it even happens that when they come home from work squeezed out like a lemon, some people cannot fall asleep, despite being hellishly tired. All this is a consequence of our lifestyle, which leads to a number of stresses and, ultimately, to insomnia. Sleep disorders are very common in our time, and in especially severe cases, even the intervention of doctors is required.

What can help if you can't sleep?

However, before bringing yourself to such a state, you can try to use the advice of psychologists who helped restore normal sleep to more than one person. Here are the tips:

1. Don't read or watch TV before bed. If a book or a show is interesting and encourages...

We often sacrifice sleep for the sake of work or school. In fact, this makes absolutely no sense. You need to pay attention and time to sleep, then you won’t have to solder yourself with a lot of coffee in the morning. However, there is one problem: falling asleep is sometimes very difficult. That's why LH gives you 9 simple tips to improve your sleep.

1. Remember the most comfortable sleeping position
Each of us has a favorite sleeping position. But maybe we don't borrow it. Try to change your location and notice the most convenient one. You can simply remember the position of the body in which you woke up. The next time you go to bed, lie down like this.

2. Create your own ritual
The body is a rhythmic thing, and a person, as you know, gets used to everything. Habits are an integral part of reality. So why not create your own ritual to perform before...

1. In order to go to bed on time, you must appoint this time. Simply put, you need to determine for yourself the exact time for sleep. It is necessary to calculate the time, taking into account the fact that a person needs at least eight hours for a normal and healthy sleep. You need to stick to your schedule on weekends as well. The body is not focused on weekdays or weekends. Going to bed at 5am on a Saturday will disrupt your biological rhythm for the rest of the week.

2. Don't wait until you feel like sleeping. Distracted by watching TV or staying on the Internet, you may not notice that morning has already come. Go to bed, close your eyes, relax, and you will surely fall asleep.

3. If you feel that you fall asleep earlier than the time you set, go to rest. By forcing yourself to stay awake, you run the risk of interrupting sleep for the whole night.

4. Limit yourself to watching TV or the Internet at least an hour before going to bed. With such external stimuli, the brain does not rest and it is very difficult to fall asleep ....

How to fall asleep quickly if you do not want to sleep?

Many people have to deal with insomnia. There can be many reasons for its appearance. And in each case, you need to choose your own approach. However, there are ways and conditions that will allow you to fall asleep quickly.

Mode

Care must be taken that the implementation of daily mandatory procedures (getting up, taking a shower, eating and going to bed) is performed at approximately the same time. In this way, the body will be able to get used to the given regimen. There is an opinion that it is best to fall asleep before 0:00, because before this time the most useful sleep. Therefore, go to bed early from 21:00 to 23:00, while you need to sleep at least 8 hours.

Bedding for good sleep

If you toss and turn for a long time or feel that your neck is numb, you cannot find the optimal position for sleeping, then you should think about a new mattress and pillow. Your bed should be comfortable. To do this, it is advisable to buy ...

Many people ask how to fall asleep quickly, fall asleep if they suffer from insomnia or other problems. After all, it is not always possible to fall asleep faster when you get up early for work, study, or business. But in our article, you will find many ways to cope with your problem and help your body and yourself fall asleep quickly in just a few minutes. Apply these tips of psychologists in practice and you will succeed.

In the article you will learn about how you can quickly fall asleep at night when insomnia torments you, how to deal with it. After all, the person who falls asleep quickly, rests faster, restores the body and does not have to sleep like everyone else for 8-10 hours. After all, it is enough for a healthy person to sleep only 5-6 hours, and there are people who need only 3-4 hours to sleep well and be cheerful all day.

Read books before bed

To fall asleep quickly at night, if you suffer from insomnia, start reading interesting and useful books written by successful authors and practitioners. While reading...

We spend twenty-five years of our lives in sleep, and yet we cannot control its quality or quantity. Real deep sleep, which allows us to restore strength, lasts only one hour a night, it is divided into periods of fifteen minutes and, like a chorus, returns to us every hour and a half. Sometimes some people sleep ten hours straight without reaching this deep sleep. They wake up ten hours later completely exhausted. On the other hand, if we knew how to quickly fall into deep sleep, we could easily sleep for only one hour a day and completely restore our strength. How to achieve this in practice? You need to study your own sleep cycles. To do this, it is enough, for example, to note for yourself the appearance of signs of fatigue, which usually appear at six in the evening, knowing that they return every hour and a half. If a feeling of fatigue occurs, for example, at six thirty-six minutes, this means that the next time ...

Recently, people began to switch to a predominantly nocturnal lifestyle. It's going to be quite interesting. If earlier this was explained by going to noisy parties, today everything is somewhat different. How to go to bed early and fall asleep? It just doesn't work to go to bed early. Every person has their own reason.

But the result is the same for everyone: the need to get up early for work, while the 5 hours spent on sleep were clearly not enough. This is observed from day to day. This is a bad habit that should be gradually eliminated. But how do you force yourself to go to bed early?

How to go to bed early and fall asleep?

Why do people stay up late?

Now each of us has plenty of reasons to sit an extra hour after 22:00. Most often, we are talking about unfinished business that has to be urgently completed. In this case, the wrong distribution of time acts as a cause of lack of sleep. It also happens that a person just took too many different cases ...

All people, according to the rhythm of their lives, can be divided into two main categories: "owls" and "larks". Owls feel better in the afternoon, evening and at night, while the peak of activity of their opponents occurs in the early morning and first half of the day. In the conditions of modern life, it is much easier to be a lark, because almost everyone has to go to work or school in the morning, not in the evening. Owls from this experience severe discomfort. Long sleep on weekends is not enough for them to fully restore the strength of their body.

Constant stress can lead not only to the fact that the mood of the "owl" will be constantly bad, but also to serious disorders of mental and physical health. Based on these considerations, it is better to try to change the rhythm of your life as early as possible so that after thirty years migraine and other diseases are not among your constant companions. So how do you train yourself to get up early? To do this, you will need to perform a few simple ...

On my previous blog, I conducted an experiment called “Healthy sleep in 30 days” (if you are interested, you can type in Yandex). The bottom line was that I suffered from periodic insomnia, did not have a clear sleep schedule, as a result of which my physical condition seriously suffered, and there was not enough energy for even the simplest activities. Within a month, I trained myself to get up and go to bed at the same time (at 10 pm and 5 am respectively), which allowed me to get just an incredible boost of energy.

During the experiment, I read a lot about the properties of sleep, how to fall asleep quickly, how to relax as much as possible, how to deal with insomnia, and so on. As a result, I have developed a reliable rest system that allows me to remain extremely energetic to this day. There are no specific secrets. It only takes a little will to go to bed earlier and wake up when needed. I will consider the rise next time (if you don't want to miss...

Who among us at least once in our lives has not felt completely overwhelmed in the morning, despite a sound sleep? The fact is that one sound sleep is not enough. No matter how good and sweet we sleep, if a person goes to bed long after midnight, in the morning he will definitely feel tired. This feeling is well known to people in the profession who are forced to work the night shift. That is why scientists and experts in a healthy lifestyle from all over the world insist: you need to go to bed much earlier than most residents of modern megacities do.

How to go to bed early and sleep well?

But how can you learn to go to bed early if there are only 24 hours in a day, and you want to do so many things? We offer you 8 actionable tips, following which you will learn how to take full advantage of the morning hours, falling asleep earlier than usual quickly and without problems!

1. First, define your mode. To maintain health, an adult needs at least 7 hours of sleep at night. Subtract that figure from the time you have to get up in the morning to get your deadline. This is the time when you should definitely fall asleep. Take away another half an hour to have time to just soak in bed, listen to soothing music or read in bed. If you have the opportunity, take into account your internal biological rhythms: it will be much more difficult for an “owl” to go to bed at 23 o'clock than for a “lark”.

2. Transfer part of the evening duties to the morning and reward yourself every time you complete it. It has long been noticed that things go much faster in the morning, and 10 minutes of cleaning right after breakfast, in a cheerful and high spirits, can save you as much as half an hour in the evening. And the “bonus” received as a reward will make the morning even more pleasant. The same method works with evening reflections. Remember the saying "Morning is wiser than evening" - and go to bed!

3. Change of activity- another great tool to switch from daytime to evening classes. If all day you are engaged exclusively in intellectual activities, do a little stretching at home, dance or take a walk before bed. If, on the contrary, you have been on your feet all day, sit down and relax, doing something pleasant.

4. Make the evening will be the most calm and peaceful time of the day. To quickly learn to go to bed earlier, give up watching the news, reading action-packed literature and taking tonic and stimulants. Instead, brew yourself some herbal tea or make yourself a glass of warm milk, turn on some good relaxing music (you can read more about choosing this kind of music in the article on music for sleep) and tune in for the upcoming evening.

5. Use the evening to find at least half an hour for yourself, and tell everyone at home about it. Such " regulated private time” will allow you to relax and get rid of feelings of guilt. According to statistics, it is this that prevents most people from falling asleep on time. And how early can you go to bed, if you still have so much to do! However, if you manage to go to bed earlier than usual, you will be able to take advantage of the morning hours when you are most alert and full of energy.

6. Some people delay getting into bed as much as possible because they feel uncomfortable during sleep. Feelings of loneliness, fear, anxiety, constant scrolling of past grievances and failures - all this is not only a sign of neurosis, but can subsequently lead to chronic fatigue syndrome and even depression. Take advantage of one of the easiest anxiety relief practice: carefully, in all details, think over a situation that frightens or disturbs you, and then bring it to the point of absurdity, turning it into a farce.

7. When thinking about how to go to bed early, be careful. If you keep this thought in your head all evening, then by the time it comes time to fall asleep for real, you will no longer be able to close your eyes. So any idea that has settled in your head distracts and does not allow you to relax. To avoid this, create your own bedtime ritual. Habitual and monotonous actions will quickly relieve you of the need to constantly remember the time. A well-established ritual flows by itself and always passes with an accuracy of 5-19 minutes. Don't forget to include something especially nice, like a nighttime treat or a good book. However, don't get carried away! Simply overeating at night will cause long and painful insomnia.

8. And of course yours sleeping place should make you want to get into it as soon as possible! Only the most comfortable pillow and blanket, fresh cool air and a favorable atmosphere.

These 8 simple tips will help you better understand how to fall asleep earlier. They are easy to implement and have proven effective in everyday life. Thanks to the ability to go to bed early, you will not only gain extra time in the morning, but you will soon feel much better than before.

Every morning when we have to get up for work, we regret that we went to bed too late. The body resists and does not want to work productively. Bedtime is important, so experts give tips on how to train yourself to go to bed earlier and fall asleep quickly. Normalize your sleep schedule, and you will see that life will sparkle with new colors.

Early to bed: what time to go to bed?

When determining the time, consider the time when you need to get up every day. For an adult, 8 hours of sleep is enough for a good rest.

If you decide to set an individual time, keep a diary and write down the time you go to bed and the time you get up for several weeks. Calculate the average number of hours and create your own sleep schedule.

Keep in mind that for several days there is a "hamster" effect, when the body requires more sleep than usual due to constant lack of sleep. If you follow the schedule, you will soon feel a surge of energy and will wake up at the allotted time.

Don't accept hard limits? Let the end time float a bit. 10-15 minutes doesn't matter. Enjoy what you are doing. Set a "borderline" time for yourself and set an alarm for half an hour before lights out. Evening music should be different from morning music.

Get ready for bed early

If you intend to force yourself to go to bed early, 3-4 hours before bedtime, limit the use of drinks containing stimulants: nicotine, caffeine, tannin. Their effect lasts for several hours, leaving you tossing and turning in bed and thinking about how to train yourself to go to bed earlier.

Do not use alcohol as an antidepressant. Alcohol makes the mind drowsy, but does not make it possible to fall asleep earlier.

What else do you need to know to fall asleep earlier?

Sleeping pills should only be used as directed by a doctor. Depending on the type and purpose, they impair memory, are addictive and reduce motor function. If you have a problem with sleep, consult a doctor so that he prescribes the most suitable medicine.

Eat food no later than 1.5 hours before bedtime. Taking food, the body begins to work, and you are unlikely to be able to sleep peacefully.

Don't exercise or exercise right before bed. Certain activities can even out sleep patterns, but they also stimulate the body, making it difficult to fall asleep earlier.

An important condition for going to bed earlier is the quality and quantity of lighting that surrounds you throughout the day. Open curtains to let sunlight into your home in the morning and evening, and dim it at night.

A few more tricks to help you fall asleep earlier:

Wear tinted glasses when it gets dark outside;
Do not watch a computer, TV or other devices that emit blue light. Remember, the radiance of electronic monitors has an exciting effect on the body, preventing it from sleeping;
If you work at night, wear glasses with yellow lenses. Orange and yellow block blue, placing the body to sleep.
Make it a rule to take a walk or. The main thing is that this period should bring peace and tranquility.

Motivate yourself. Staying up late regularly can lead to health problems. Late sleep entails weight gain. A shift in the schedule leads to metabolic disorders and the development of diabetes. Realize the importance of the need for proper sleep and try to correct the situation.

As motivation, use the fact that contributes to good brain function. If you go to bed earlier, thought processes are normal, memory is excellent. Constant lack of sleep leads to a loss of vigilance, absent-mindedness.

Think about it at work, at university or school, once you learn how to go to bed earlier. A positive attitude makes sleep more fruitful. Think about how you will get up in the morning and do more useful things that you do not have time to complete.

Imagine what you will take on first, what you will move on to after. Make a plan of action in your head and mentally execute it step by step. Pleasant intentions will program the subconscious mind, and in the morning you will get up with a pleasant feeling.

If work or school requires a sleepless night, the next day, focus on the rules that will help you go to bed earlier. It is necessary to restore strength after a sleepless night.

Creating the right atmosphere for sleep

If you don't know how to train yourself to go to bed earlier, do something that calms you: listen to a calm melody, stand in the shower.

Set your brain in advance for early sleep and perform the same actions constantly.

Subconsciously, your body will remember them and tune in to rest on its own as soon as you think about reading or scroll through a soothing melody in your head.

Do you like to drink a cup of hot drink before going to bed? Brew chamomile tea or lemon balm tea. These herbs are soothing and relaxing. Do breathing exercises:

inhale for 3 seconds;
exhale up to 8 seconds;
repeat 3-4 times until you feel relaxed.

Breathe deeply and slowly. Imagine that along with the exhalation, the negative of the bygone days of the day leaves. Breathe in positive energy.

It is not immediately possible to disconnect from problems, but regular practice makes the brain quickly switch to rest.

Some do not know how to force themselves to go to bed earlier, not realizing that the environment is not conducive to relaxation. Check your bedroom. It should contain:

comfortable mattress;
beautiful, clean linen;
light, pleasant blanket, pillows;
blackout curtains to keep street light out of the room.

Headphones, the slight noise of a small fan, gentle and quiet music help some people fall asleep earlier.

Feel like you want to sleep? Go to bed. Don't miss this moment and don't force yourself to stay awake. If you feel tired but can't fall asleep for more than 15 minutes, get up and do something quiet. Just do not turn on electronic devices, do not sit down to eat. Sort through papers, look at books or photographs. As soon as you feel tired, go to bed and try to sleep.

How can you turn going to bed early into a habit?

Go to bed at the same time. After a few days, you won't have to force yourself to go to bed earlier.

The habit develops gradually, so don't expect to easily change your bedtime. Do it gradually, shifting the hour of sleep for 15 - 45 minutes. Consult a specialist if you are concerned about sleep problems.

How to go to bed earlier than an owl?

Specificity - activity increases with the approach of night. The darker it is outside the window, the more cheerful the owls. But the morning for such birds - especially if you have to get up earlier than usual. The main problem for an owl is not only getting up early, but also falling asleep earlier.

Closer to the night, owls are full of energy and ready for action. And this is the main problem.

To force yourself to go to bed earlier, you must follow the basic rules.

Get ready for sleep. Relax, take a break from the TV and gadgets. Air out the bedroom and put on a meditative tune. Leave all the problems, unresolved cases for the morning.
Relax in bed. With your eyes, select something and look at these outlines until they begin to "blur". Remember a happy moment in your life, feel it again down to the smallest detail.
Greet the morning right. Set your alarm in another room so you won't be tempted to turn it off and lie still. Change the music often so that you don't get used to it. Plan a fun activity for the morning.

For owls, breakfast is a must. By breakfast, be fully equipped: a work suit, makeup. This helps to tune in to a working state and recharge with positive energy.

Material from the blog of the American writer and lawyer Gretchen Rubin The Happiness Project.

Gretchen Rubin

This is a very important question. Ever since I started a project called "My Happiness", I have become more and more convinced that sleep is simply necessary in order to feel happy and energetic.

If you want to get more sleep but find it hard to turn off the lights, try the following:

1. First of all: determine for yourself when you need to go to bed.

2. Don't wait until you feel sleepy to think, "Isn't it time for bed?"

3.at least an hour before going to bed.

4.Don't drink any caffeinated drinks a few hours before bed.

5. Remind yourself often how great it is to wake up before the alarm, avoiding the unpleasant abrupt transition from dream to reality.

And now that you're still surfing the net at half past twelve at night, ask yourself the question: "Is it worth it?"

I recently spoke to a group of medical students, and one of them objected to me: "But if I go to bed at eleven, I won't have time to watch TV before bed." I asked, “Is there something so interesting on TV that it outweighs the pleasure of sleeping?” (I don't know what he chose as a result).

6.Start getting ready for bed early.

And the last…

7. Create a bedtime ritual and follow it every day.

Someone brews a cup of herbal tea, someone reads in bed, someone cleans up before going to bed. Doing the same thing every night is signaling to yourself that it's time to get ready for bed.

When I was little, I heard the folk wisdom "sleep brings sleep." This principle works with my children, it works with me. I sleep much better when I'm well-rested and rested than when I'm overtired.

How does it happen for you? Maybe you have your own effective methods of putting yourself to bed on time?

Translation by Olga Antonova

School of Yuri Okunev

Hi all! With you Yuri Okunev.

Friends, do you wake up in the morning yourself or get up on an alarm clock? Surely most have already forgotten how great it is to wake up not from a sharp call, but because you got enough sleep. Feel full of energy and desire to act! And after all, all that is needed for this is to oversleep as much as the body needs until it wakes up on its own. The whole question is how to go to bed on time?

To begin with, I propose to eliminate the cause that prevents you from falling asleep early. To do this, ask yourself two questions.

Firstly What keeps you from going to bed earlier? Perhaps a simple question will provide an obvious solution.

Why can't my son sleep?

Next to mom, why?

From the fact that the son is 30,

And his mother is not his...

Secondly What do you do most often before you turn off the lights?

You are busy with some business.

For example, you solve work or household issues, take your dog outside, help children with homework. In this case, you can’t do without optimizing the day, as you are trying to do what you didn’t do in the evening or afternoon. Therefore, plan the next day and move these classes back half an hour. It is important to shift the regime of the day gradually.

You watch TV for a long time or surf social networks and forums.

There can be many reasons for this, however, there are no consequences, except for the mediocre killing of time in return. In order not to fall into the "matrix" - before entering the social network, ask yourself: "What am I going to do here"?

If you understand that the goal is to relax and have fun, set a time frame and set an alarm. Surfing social networks is somewhat similar to sleep, which means that the alarm clock is a suitable tool for managing yourself in these conditions.

It so happens that it was possible to lie down, as expected, but not to fall asleep. Stress, anxiety, nervous events of the day do not allow you to relax calmly. In this case, you need to realize that you can no longer influence today's events, but you can change tomorrow in your power.

Therefore, instead of worrying, sketch out a plan for your future actions and go to sleep. Emotion control is a skill that needs to be learned.

Who does not sleep at night - sleeps during the day

If you can’t give up old habits, remember why you decided to fall asleep on time. What benefit, and what specific benefits will you get from it.

For example, you will have the strength to go to the gym (become slimmer), you will have time to attend long-desired courses (you will be able to learn a new skill), you will begin to feel better (become calmer with loved ones), etc.

Also remember what harm you do to yourself every day by not getting enough sleep: attention suffers, memory suffers, you are more irritated and less effective, you make mistakes more often, etc.

Proper preparation is the key to victory

Do not wait until you want to sleep, but start getting ready for bed in advance. I offer a few recommendations:

Eliminate heavy and plentiful food at night. Snack on fruit or vegetables as much as possible.
Coffee, cigarettes and energy drinks excite the psyche. Refuse them too. Yes, the task is difficult if you are a heavy smoker and coffee addict, but many people have coped with it. You can too.
Furnish your bedroom with items that calm you down and are associated with relaxation.
Dim the lights, turn off the computer, TV.
Come up with rituals that soothe you and do them every night. For example, listen to meditative music, drink a cup of warm milk, light an aroma lamp with essential oil, there are a lot of options. The main thing is not to force yourself, but do what pleases your soul. Thus, a conditioned reflex connection will be formed and the ritual will trigger the desire to sleep.
Do specific relaxation exercises. For example, breathing techniques, yoga asanas. More on this in the next article.

As you can see, in order for sleep to come on time, you need to spend the evening correctly. People spend years developing the skill to manage their time. Time is our most valuable and irreplaceable resource.

For those who have already realized this, I have developed, where knowledge is collected in one place and in a convenient form that allows you to master everything you need in a short time. No need to reinvent the wheel, you just need to make a breakthrough and take responsibility for your life.

And if you still have questions, I invite you to an individual consultation. Details.

I end with this.
Share information with friends, subscribe to updates.
Yours, Yuri Okunev.

After a hard day at work, we roll in bed for a long time, scroll through hundreds of plans in our heads and analyze the events of the past day. We cannot relax and fall asleep quickly, and in the morning we get up tired and overwhelmed. How to deal with it?

You need to learn to go to bed and get up at the same time. The body will get used to the current schedule and will respond to you with cheerfulness and good health.

123RF/Nenad Aksik

We go to bed on time

To train yourself to go to bed on time, follow these tips:

1. Find out your sleep rate

Experts believe that 8 hours is enough for an adult to sleep well. However, we are all different: our body differs in metabolism, resistance to stress, level of performance and other parameters. And therefore, 5 hours is enough for someone to get enough sleep, and for someone, even 11 is not enough. Here's what you need to do:

Go to bed early and wake up without help or an alarm clock. Record the number of hours of sleep.
Repeat the study several times: those results that will be repeated are your sleep rate. This should be done when you are healthy and not affected by stress.
If necessary, adjust your bedtime according to your sleep schedule. For example, if you need to wake up at 7 in the morning, and you get up at 8, then you should go to bed an hour earlier.

By repeating these steps, you will eventually accustom the body to go to bed on time and get enough sleep at the same time.

123RF/Nils Weymann

2. Create a bedtime routine

By doing the same actions, our body gets used to them. For example, if you brushed your teeth, read a book to your children and kissed your husband goodnight, then after the usual things you relax and give the brain a command: “It's time to sleep, all problems can wait until tomorrow!” A kind of reflex is triggered: “action - reaction”.

3. Don't go to sleep too tired

We have already found out that the body needs time to tune in to sleep. And if you don’t rest and do your usual activities before going to bed, then most likely you won’t be able to fall asleep for a long time and wake up broken.

4. Control your diet

Do not eat up at night, otherwise your body will not be busy with sleep, but with the digestive process.

Eat dinner at least 2-3 hours before bed. And don't drink too much or you'll have to get up at night.

5. Eliminate alcohol

Sleep consists of a slow phase and a fast phase. During the REM phase, we restore our strength as much as possible, while alcohol deprives us of this phase. That is, having drunk a glass before going to bed, you run the risk of not getting enough sleep.

6. Avoid TV and the Internet an hour before bed

Images on the screen force our brain to work and artificially restore vigor to us.

Better listen to calm music, accept, make a plan for the next day, talk with your family, finally.

We get up on time

How to accustom yourself to rise in a timely manner and do it with pleasure? To do this, follow a few simple rules:

123RF/gstockstudio

1. Create a comfortable environment for waking up

This will be the key to "good morning".

Anti-stress alarm clock. The very existence of an alarm clock makes us sad! And its piercing, sharp sounds cause discontent, irritation or even aggression. Try putting on a pleasant tune or a song that evokes joyful associations as a cue. Invigorating and incendiary rhythms, “disco” compositions or children's songs are perfect.

Pleasant and easy things. When we wake up, we habitually make plans for the day and remember all the upcoming things. If you think about complex and unpleasant worries, then you will immediately get sick of getting out from under the covers. Therefore, remember the easy and pleasant activities, and for the effective solution of difficult problems, promise yourself a reward - something new or tasty.

Delicious . Do you eat very healthy, but not very favorite food in the morning? It's time to change that: make it a rule to cook yourself a new tasty dish for breakfast. It can be muesli, vitamin salad, toast with jam or jam, sour cream with sugar, ice cream ... You can make preparations the night before.

123RF/Dean Drobot

2. Be active

Immediately after waking up, we begin to think, but the body wants to sleep so much! Do the following: stretch, yawn, wiggle your toes, massage your fingers and earlobes. Then sit on the bed, turn your head, tilt your body and rotate your elbows.

Doing morning exercises every day will help your brain work more efficiently and provide you with energy for the whole day.

3. Follow the regime

If you get up at the usual time, but on this day you have a day off or you only need to go to work for dinner, give up extra hours of sleep. Our body does not know about the weekend, and the usual mode is useful for it. So you keep good spirits and good mood for the whole day, and at the same time you will have time to do a lot of useful things.

As you can see, accustoming yourself to a schedule and getting enough sleep is quite simple. Applying our recommendations, in a few weeks you will notice an increase in efficiency and an improvement in well-being, because the quality of sleep greatly affects these indicators.

Do you go to bed and wake up without problems?
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