Colin Snow
Getting to sleep early and waking up early can be a challenge, but there are a few ways to make it easier. It's important to make changes gradually, as abruptly trying a new sleep schedule can set you up for failure. Instead, you should ease into an earlier bedtime and wake-up time over a few days or weeks. Bright light exposure in the morning can also help shift your sleep schedule, as can changing the timing of meals.
| Characteristics | Values |
|---|---|
| Circadian Rhythm | Circadian rhythms are biological fluctuations that occur in the body over each 24-hour period and can impact when we feel tired or alert. Bright light exposure in the morning can help to shift a person's sleep schedule, making sleep and wake times earlier. |
| Sleep Drive | The homeostatic sleep drive builds up "pressure" to sleep from the time you wake up. |
| Meal Times | Eating meals earlier can help people shift their bedtimes and wake times earlier. In one study, participants successfully shifted their sleep schedule two hours earlier by eating breakfast shortly after waking up, eating lunch at the same time every day, and not eating after 7 pm. |
| Gradual Change | Abruptly trying a new sleep schedule can set you up for failure. Instead, ease into an earlier wake time over a few days by moving up your bedtime 15 minutes earlier each night. |
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What You'll Learn
- Gradually adjust your bedtime and wake-up time by 15 minutes each night until you reach your goal
- Get outside in the morning to expose yourself to natural light, which will help you wake up earlier
- Eat your meals earlier in the day, with breakfast shortly after waking up and no food after 7 pm
- Stick to your new bedtime and wake-up time to keep your circadian rhythm in check
- Forgive yourself if you occasionally miss your bedtime goal
Gradually adjust your bedtime and wake-up time by 15 minutes each night until you reach your goal
If you want to go to sleep early and wake up early, it's important to make changes gradually. Abruptly trying a new sleep schedule can set you up for failure. Instead, you should ease into an earlier bedtime by moving it up by 15 minutes each night. Do this until you reach your desired bedtime, so you can wake up earlier and still get the recommended seven to nine hours of sleep each night.
Once you've chosen your new wake-up time, count back seven to nine hours to mark your new bedtime goal. Then, just like how you're slowly adjusting to your earlier wake-up time, gradually shift your bedtime to earlier in the evening, too. Dr Pristas recommends moving your bedtime forward by 10-20 minutes every week until you reach your desired bedtime.
It's important to remember that your circadian rhythm and sleep drive won't change overnight. It may take up to two months for your body to adjust to a new sleep schedule. Your circadian rhythm is your internal body clock, and it can be affected by factors like meal times, light exposure, and physical activity. To help adjust your sleep schedule, you can try shifting your meal times earlier. In one study, participants successfully shifted their sleep schedule two hours earlier by eating breakfast shortly after waking up, eating lunch at the same time every day, and not eating after 7 pm.
Bright light exposure in the morning can also help you shift your sleep schedule. Getting outside in the early morning can help you wake up earlier so you can go to sleep earlier.
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Get outside in the morning to expose yourself to natural light, which will help you wake up earlier
Getting outside in the morning and exposing yourself to natural light is a great way to help you wake up earlier. Bright light exposure in the early morning can help you wake up earlier so you can go to sleep earlier. This is because natural light affects your circadian rhythm by suppressing melatonin.
You can gradually adjust to an earlier bedtime by moving it up 15 minutes earlier each night until you reach your desired bedtime. This will help you get the recommended seven to nine hours of sleep each night. Once you've chosen your new wake-up time, count back seven to nine hours to mark your new bedtime goal.
You can also try shifting your meal times earlier, as this has been found to help people shift their bedtimes and wake times earlier. In one study, participants successfully shifted their sleep schedule two hours earlier by eating breakfast shortly after waking up, eating lunch at the same time every day, and not eating after 7 pm.
It's important to remember that your circadian rhythm and sleep drive won't change overnight. It may take some time for your body to adjust to a new sleep schedule, so be patient and consistent with your new routine.
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Eat your meals earlier in the day, with breakfast shortly after waking up and no food after 7 pm
Eating your meals earlier in the day can help you to sleep and wake up earlier. In one study, participants successfully shifted their sleep schedule two hours earlier by eating breakfast shortly after waking up, eating lunch at the same time every day, and not eating after 7 pm.
Eating earlier in the day can impact your sleep schedule by affecting your circadian rhythms. Circadian rhythms are biological fluctuations that occur in the body over each 24-hour period and can impact when we feel tired or alert. Bright light exposure in the morning can also help shift a person’s sleep schedule, making sleep and wake times earlier. Natural light affects circadian rhythms by suppressing melatonin.
To help you sleep earlier, you need to have enough sleep pressure built up and your body clock needs to be on board with the new bedtime. This means that the most effective way to start going to bed earlier is to shift your wake-up time earlier. You can do this by moving up your bedtime by 10-20 minutes every week until you reach your desired bedtime. It's important to make changes gradually, as abruptly trying a new sleep schedule can set you up for failure.
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Stick to your new bedtime and wake-up time to keep your circadian rhythm in check
Once you've set your new bedtime and wake-up time, it's important to stick to it to keep your circadian rhythm in check. Your circadian rhythm is your internal body clock, and it can take time to adjust to a new sleep schedule. Abruptly trying a new sleep schedule can set you up for failure, so it's best to make changes gradually.
Start by moving your bedtime 10-20 minutes earlier each week until you reach your desired bedtime. This will give your body enough time to adjust to its new sleep opportunity window. It's important to be consistent and stick to your new bedtime, even on weekends or days off.
You can also try shifting your meal times earlier. In one study, participants successfully shifted their sleep schedule two hours earlier by eating breakfast shortly after waking up, eating lunch at the same time every day, and not eating after 7 pm. Earlier meal times can help shift your circadian rhythm and make it easier to fall asleep earlier.
Another way to keep your circadian rhythm in check is to get outside and expose yourself to natural light in the early morning. Bright light exposure can help you wake up earlier and suppress melatonin, making it easier to fall asleep earlier the next night.
Sticking to your new bedtime and wake-up time may take some time and effort, but it's worth it to keep your circadian rhythm in check and improve your sleep quality.
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Forgive yourself if you occasionally miss your bedtime goal
It's important to forgive yourself if you occasionally miss your bedtime goal. Changing your sleep schedule is a gradual process, and it's normal to experience setbacks along the way.
Our sleep patterns are governed by our circadian rhythm, or internal body clock, which takes time to adjust to new routines. Abruptly trying to adopt a new sleep schedule can set you up for failure, so it's crucial to be patient and consistent.
Dr Pristas recommends gradually shifting your bedtime earlier by 10-20 minutes each week until you reach your desired bedtime. This approach allows your body to gradually adjust to the new sleep schedule. However, it's understandable if you don't always meet your bedtime target.
If you find yourself missing your bedtime goal, reflect on the factors that may have contributed to this. Were there external circumstances beyond your control, or were there areas where you could have made different choices? Use this reflection as an opportunity to learn and make any necessary adjustments to your routine.
Remember, changing your sleep habits is a process, and it's okay to encounter bumps along the way. Forgive yourself, learn from the experience, and recommit to your goals. With patience and persistence, you'll be able to establish a consistent early bedtime and wake-up routine.
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Frequently asked questions
Gradually adjust your bedtime and wake-up time by 15-30 minutes each week until you reach your desired bedtime and wake-up time.
It may take up to two months for your body to adjust to a new sleep schedule.
Eating earlier meals can help shift your sleep schedule earlier. In one study, participants successfully shifted their sleep schedule two hours earlier by eating breakfast shortly after waking up, eating lunch at the same time every day, and not eating after 7 pm.
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