How do I leave staying up late

Written By The HealthMeth Team - Updated On Saturday, March 13, 2021 6:00 PM

Daytime habits that aid early sleep

Some habits can be applied during the day that stimulate a better night's sleep , including: [1]

  • Getting up at the same time every day; To control the biological clock of the body.
  • Avoid hitting the snooze button on the alarm. To ensure you wake up energetic and energetic.
  • Exposing to the sun in the morning, at an average of 30-60 minutes, helps to regulate the daily sleep schedule.
  • Move away from simple carbohydrates and replace that with protein and complex carbohydrates. Because it maintains the stability of blood sugar, which leads to the person not needing a nap or consuming a lot of caffeine to stay active, thus negatively affecting sleep at night.
  • Exercising during the day. To get rid of stress and improve sleep, taking into account not to practice it within 3 hours before bedtime.


Evening habits that help to fall asleep early

You can follow the following routine habits in the evening to avoid staying up late : [2]

  • Avoid stimulating foods and drinks, especially those that contain caffeine, nicotine and alcohol. To prevent the resulting effect on preventing the ability to sleep.
  • Turn off electronic devices 30-60 minutes before bedtime; To avoid exposure to the light emitted from screens, which affects the body's biological clock.
  • Implementing pre-sleep rituals. Like washing your face and teeth and trying to relax, about an hour before bedtime.


Habits that help you sleep at night

The bedtime period needs to take some steps that stimulate the feeling of sleepiness and sleep, including: [3]

  • Setting and setting an alarm clock to go to sleep, similar to the process of setting an alarm for waking up in the morning, so that it is on time to allow for adequate sleep, says health care specialist (sleep medicine) Terry Krall.
  • Practice getting to sleep gradually earlier than usual; To help get a longer period of sleep over time.
  • Refrain from engaging in activities, completing chores, or thinking about the next day's chores at the scheduled bedtime To prevent stress and anxiety , and thus have difficulty sleeping.


References

  1. Royale Scuderi, “How to Fall Asleep Fast: 29 Simple Tricks for a Good Night's Sleep , ” www.lifehack.org , Retrieved 2-24-2018. Edited.
  2. "How to Train Yourself to Go to Sleep Earlier" , www.sleep.org , Retrieved 2-24-2018 . Edited.
  3. Carina Wolff (9-28-2016), “11 Tips To Help You Go To Bed Earlier, Because Sleep Is Important” , www.bustle.com , Retrieved 24-2-2018 . Edited.