How To Sleep Early And Get Up Early

College Student sleeping
College Student sleeping

If you are a natural night owl, getting out of bed can be considered a nightmare. There is nothing more painful than the blaring sound of the alarm clock as you grudgingly pressure yourself to crawl out of bed and slog around aimlessly, wishing you can squeeze in few more hours.

However, learning to become an early riser can have a positive impact on your life.
Some of the benefits include an increase in productivity, more time for breakfast or exercise, more time during the day to get things done, and a usual greater sense of well-being. Engaging in the habit of rising early can reduce the number of hours you spend sleeping without affecting  your health

Understand When to Sleep

It is hard to implement a routine into your current lifestyle, but once you take up the right strategy, it is relatively easy. The most efficient way to become an early riser is to go to sleep if you are tired or not and get up at the same time every day. The reasoning is simple: when you attend sleep when you are sensing drowsy you are submitting to what your body is letting you know.

It is a mistake to think that you need to go to sleep at the same time every day – it is also counterproductive.
You will waste time lying in bed trying desperately to drift off when your body is telling you to do otherwise. It is easy to try to squash in somewhat more sleep time than you will need. However, it defeats one of the great things about early rising: gaining more time during the day rather than sleeping it away.


Becoming an Early Riser


Read a book in bed

If you have trouble getting through a few pages, this usually means you’re about ready to doze off.


Don’t eat heavily for at least three hours before bed

Late night meals will hamper your ability to fall asleep comfortably since it must be processed. A light snack should be fine.


Avoid exercise within three hours of bed

It is important to make time for exercise frequently, and for most this implies squeezing in a good workout early in the morning, during a lunch break hour, or even late at night, just before bed.
However, some have a problem sleeping if they exercise too late at night. If you are one of the individuals, you might be reacting to the increased adrenalin and cortisol that derive from strenuous activity, which will make it difficult to drift off.
A standard recommendation is to avoid intensely exercising within three hours of bedtime which means you have an adequate period to wind down.
Research suggests, however, that lots of people will rest better if they exercise–even if that exercise is done in the evening, like past due as an hour or two before bed.

If your way of life is in a way that you can only exercise at night, then there are ways to boost your likelihood of sleeping well.

After all, exercising at night is preferable to abandoning your workout routine altogether and sacrificing all those significant health benefits. Sleep and exercise are similarly important for your wellbeing, so the technique is to build up a regular that optimizes both


Avoid Caffeine

Few study shows that consuming caffeine 6 hours before bedtime reduced total sleeping time by 1 hour. These effects can also be better in older people. It takes their bodies a longer period to process caffeine containing drinks. Regularly eating high doses of caffeine could cause complications during pregnancy

Consider giving up coffee altogether. If, however, you absolutely can’t make it through without a cup of Joe, make sure you do not drink it for at least three hours before foundation. Teas, sodas, and of course, energy drinks, should also be avoided.


Don’t go from online to in-bed

Browsing through websites and playing online games retains you alert and vast awake. Hold out at least half an hour before going to bed after spending time on the web.


Have a reason to get up every morning

As you are starting out as an early riser, it may be tough, and it helps to involve some inspiration to keep you focused. Make a set of the things you want to do the next day before going to sleep. Being goal-oriented can help you build self-discipline and ensure that you are aware of the fact that you have got a purpose for getting up early every morning.


When your alarm rings, get up right away without thinking about it

If you lay in bed, even for a few moments, the tendency to drift back to sleep increases. If you are having difficulty with this, set your alarm clock somewhere away from your bed. Unless you love reading the incessant, monotonous sound coming from your alarm, you should have no choice but to physically escape bed to turn it off.
By applying this plan correctly and consistently, you’ll find that the body will soon settle into a natural rhythm. Rising early on sense well-rested and energized will become second nature.



Tips for Preventing Post-Workout Insomnia
National Sleep Foundation
For College Students, Yes, Sleep Matters