How To Sleep Earlier | Train Yourself to Go to Bed Early


Sleep Earlier: The massive spread of electric lighting has brought a new challenge to man: how to go to bed earlier when there is a great temptation to stay awake until late? Constantly evolving technologies are imprinted on the way of life of society. Residents of the urban environment are more likely to be influenced. Technological progress can be used for good, for harm, or left alone.

This is the freedom of personal choice. In a rapidly changing environment, the determining factor is the ability of society and each individual to show awareness, willpower, and discipline.



Last Updated: October 3, 2022 (A few hours ago…)


How To Sleep Earlier | Train Yourself to Go to Bed Early



The current direction of movement of society has manifested such concepts as “violation of the human circadian rhythm“, “desynchronosis”, which characterize the state of the inconsistency of the body’s vital activity with the natural course of the biological clock. Solving the problems of building sane relationships over time, about how to go to bed early and wake up early, helps to bring the sleep-wake cycle in line with the rhythms of nature.

Chaotically, according to the situation, trying to regulate these processes is not an option; it is necessary to assemble a chain of point actions into everyday practice and gradually turn into a habit. Solving the problem “how early to go to bed?” In the evening, it is easier to activate the mechanism of a comfortable early rise in the morning.



“We are created to sail on the waves of nature, and not to fight with them, and the human body feels the need for this”.

Keeping this in mind and creating an inner positive attitude, you can gradually go to bed earlier and get up earlier, forming a stable habit of sleep and wakefulness.



How to make early bedtime a habit?

While trying to answer this question, it is helpful to reflect on your own about how to start going to bed early and why you need it. It is more productive to write out all sorts of individual points on a sheet of paper. Everyone has their own. Make a clear decision about creating and rooting a habit. Write down an action plan for a month and a week in advance.

If the situation is critical, that is, there is no regime, then every day you can gradually train yourself to go to bed 15 minutes earlier, after a few days for another 15 minutes, and so move towards the goal – a certain time for going to bed. It is important to follow the regime on both workdays and weekends.


Your own program of events will be unique if the following structure is used:

  • wake-up time;
  • morning checklist;
  • daily checklist of actions;
  • evening checklist;
  • falling asleep time.


When designing a personal practice, it is important to prescribe:

  • habits that it is desirable to correct;
  • what moments to exclude from life;
  • what new actions are useful to introduce into the rhythm of life.

Start the week on Sunday. Seven days to act according to the plan, without being distracted by mind games, internal excuses, and analyze the past week on Saturday evening.



Additional help in the process of accustoming yourself to going to bed early are:

  • patience, perseverance in various circumstances;
  • introspection, identification of cause-and-effect relationships;
  • using habit trackers;
  • keeping a diary;
  • the study of books, lectures, notes on this topic, the practical application of the knowledge gained;
  • the study, the practice of time management ;
  • communication with people who have good habits;
  • assistance to someone who solves a similar problem (if a request has been received from this person);
  • getting up early in the morning, even if you did not manage to fall asleep on time;
  • personal experience that can be shared with other people.

The plan is spelled out, it remains to be implemented. The action grows out of thought.


That keeps you from going to bed on time

The realization of such an intention as going to bed earlier and falling asleep meets obstacles. The factors that favor falling asleep late at night are divided into internal and external factors.



  • psycho-emotional state;
  • disrespect for the energy of time;
  • an attempt to live the evening hours remaining after work activity extremely actively;
  • rejection of the world, situations, people;
  • fears of the future, experiences of the past;
  • tension of the body, mind;
  • painful condition of the body;
  • add a personal reason.



External affecting:

  • hearing (disturbing music, lack of silence);
  • vision (artificial light, flickering technology indicators, lack of complete darkness);
  • psycho-emotional state (TV, social networks, the Internet, idle chatter, important conversations, quarrels, coffee, intoxication);
  • body sensations (no state of cleanliness, inappropriate place to sleep, flights, transfers);
  • sense of smell (unpleasant, unsuitable smells, smell of food);
  • lack of healthy habits, daily regimen and rest;
  • analyze, highlight individual reasons.

Excluding rare life situations, a person does not give himself a chance to go to bed on time. Awareness of this, a well-thought-out plan is half of the path traveled, it remains to start and continue to act in the direction of self-development.


How to learn to go to bed earlier: tips

Solving the problem of getting used to early going to bed, it is advisable to act from the state of taking responsibility for your own life. Endless reading of advice is stimulating, enlightening, but practical application works.

It is better to arm yourself with a notebook, a pen and analyze: starting from the point of going to sleep (time, environment, internal state), then move to the time that preceded falling asleep. Write down: how the evenings go, what happens during the day, all kinds of moments that respond in the evening, which does not allow you to fall asleep and get enough sleep.

Understanding why you need to go to bed earlier is not enough, you need an awareness of cause-and-effect relationships, which helps to create an integral system, a structure for adjusting relationships over time.



Get ready to go to bed early

Awakening to brahma muhurta is the first step in preparing for the habit of going to bed early. Morning activities set the pace for the day. The day flows smoothly into the evening, gradually dying down. Closer to night, nature becomes quieter. At this time, it is beneficial to slow down, to begin to prepare for falling asleep.


The dream of a “blessed child” requires preliminary preparation:

  • exclude coffee, stimulating drinks, intoxication from the lifestyle;
  • postpone the solution of important issues, active events in the morning, tomorrow;
  • exclude physical activity in the evening;
  • take a warm shower with your head after a hard day;
  • take food appropriate to evening time;
  • in the evening, regularly practice measured yoga , pranayama, meditation;
  • create a comfortable atmosphere in the room (clean, ventilated, dark, no noise, Internet and telephone are turned off);
  • the clothes are clean and comfortable;
  • to conduct quiet activities in the evening;
  • write down today’s results in a diary, plan tomorrow;
  • remember pleasant moments, thank the world for the day lived;
  • practice eye palming ;
  • do trataka practice with a candle;

practice prayer;

  • practice chanting the mantra AUM ;
  • reading spiritual, moral literature by candlelight;
  • study, practice suitable Ayurvedic practices;
  • consult an Ayurveda doctor ;
  • other personal pacifying actions.



How to go to bed early if you woke up late?

An incident occurred: the morning awakening passed by. It is advisable to calmly check the tracker and continue forming the habit. Regardless of the presence of an action plan, resort to the measures of an active life during the day and complete relaxation in the evening, applying personally selected:

An incident occurred: the morning awakening passed by. It is advisable to calmly check the tracker and continue forming the habit. Regardless of the presence of an action plan, resort to the measures of an active life during the day and complete relaxation in the evening, applying personally selected:

  • herbal tea,
  • warm homemade milk with spices,
  • essential oils,
  • incense,
  • calm sounds of nature,
  • yoga nidra,
  • warm bath
  • evening yoga practice with an emphasis on asanas for insomnia,
  • foot massage with oil,
  • practice of breathing with the left nostril,
  • a leisurely short walk of 100 steps,
  • tune in to get up early tomorrow to realize why you need to go to bed early today,
  • own ways of maintaining the habit.

When errors occur, it is better to remain calm, without emotion, continue to act according to the program. In this case, think over a plan for the routine and a plan if you woke up late.


Causes of late bedtime and prevention

The primary source of misunderstanding why you need to go to bed early and wake up early is the loss of awareness of time, the lack of friendship with it. For inspiration, you can read the book by Stefan Rechtshafen “Workshop of Time”, and now there is a lot of useful literature on the topics of time, Ayurveda, self-knowledge.


When a person realizes why to wake up early tomorrow morning, rejoices every day, lives in contact with nature, then the reasons for falling asleep in time come by themselves. It is important to ask yourself periodically questions: “Who am I? What am I living for? Where and where am I going from? What are the causal relationships of what is happening? ” – and look for answers to them.

Awareness of the eternity of time on the scale of the Universe makes it clear that time is always there. Excessive fuss in pursuit of desires is an illusion into which a person immerses himself, arranging a testing ground from the body in the form of lack of sleep, oversleeping or untimely sleep. If a person cannot go to bed early and is thinking how to fix it, then it is better to start with introspection.

Prevention is the acquisition of knowledge in a given direction, its practical application, the formation of sound habits, a change in character, perception of the world and further soft transmission of their experience to those who want to hear it.


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