7 ways to motivate you to bed earlier
Stimulate your health and well-being with better sleep.
Constantly get one good night's sleep - Between seven and nine hours a night - is important to maintain optimal health. In fact, a healthy sleep calendar is known to stimulate your mood, avoid chronic diseases, help maintain cognitive function, etc. Going to bed early is a way to help make sure you get adequate rest, according to experts. However, a 2014 survey revealed that if the majority of Americans fall asleep between 10 p.m. And midnight, A third of adults Go sleep later.
If you intend to go to bed early but you still have trouble following, there is a good chance that you need a new way of encouraging rest. Read more to discover seven ways of motivating you to bed earlier, according to sleep specialists.
Read this then: 6 reasons why you feel tired but that you cannot fall asleep, according to doctors .
1 Connect with your goal.
Whenever you want to make major changes to your health routine, it is important to have a clear understanding of why, says Laura Hansen , MS, NBC-HWC, a certified card Health and well-being coach By emphasizing sleep and stress management.
"Understand why it is important to sleep enough can be a powerful motivator . Whether it is to have more energy for work or to feel more present with dear beings, connect to your goal can help you prioritize sleep, "she said.
Hansen recommends thinking and even writing the advantages of more sleep, feeling more alert and focused to improve your overall health.
"Remember the positive results to sleep sufficiently can facilitate priority," she said Better life .
2 Transform your room into a sleep sanctuary.
If you really want to enjoy going to bed earlier, upgrading your sleep space can make a difference, explains Hansen.
"Creating a comfortable and welcoming sleep environment can facilitate the end of the night," she said.
In particular, you may want to invest in comfortable bedding, aromatherapy, white noise machine or power failure curtains, which can all help you optimize your sleep. Make sure you keep your room cool, dark, quiet and clean for a better night's rest.
Read this then: 10 genius tips to get asleep in the middle of the night .
3 Transform your sleep routine into a darling ritual.
Saving the ritual of your routine at bedtime can also sleep something you expect, says Jill zwarensteyn , a certified sleep science coach and the editor Sleep advisor .
"There are many recommendations for night routines, but it is important to look inside and take into account your preferences when defining this ritual," she notes. "Do you like to write, paint, music, rest your mind, exercise? Align this ritual with your real interests to increase the motivation to finish it every night.
4 Set intelligent goals.
Setting tangible goals around your sleep habits is another way of motivating you to bed earlier.
"The creation of [intelligent [intelligent] measurable, measurable, achievable, relevant and time -related objectives can help you remain responsible and motivated. For example, set a goal to be in bed for a certain time every night can help Establish a coherent sleep routine, "said Hansen.
If you have trouble with consistency, defining an alarm to start your routine at a given time can help you stick to your new sleep schedule.
However, Zwarensteyn says it's a good idea to start little ones.
"Habits are difficult to change, so changing your bedtime could be difficult. You don't want to set unrealistic goals and expectations, because failure could be demotivating," she advises. "Instead of radically changing your sunset from one night to another, push back time starting with 10-15 minutes. Once you start understanding, define greater increments."
5 Create a reward system.
To help strengthen these goals, this can also help create a reward system that encourages a job well done.
"For example, people can set goals, such as the achievement of a certain sequence of nights with an hour of coherent sleeping, then reward with something pleasant or significant when they reach these milers," said Carlie Gasia , a coach in certified sleep sciences Spencer-Institut and publishing coordinator for Sleepopolis .
The awards can go and treat you to a favorite treat or take time in your schedule for a favorite leisure activity like a massage, says Gasia.
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6 Take the best side of your mornings.
Making exciting plans for the morning can also motivate you to bed earlier. With something to hope, you will want to feel as well as possible as possible.
In particular, the activities that bring you Outside in full sun In the morning can help regulate your circadian pace. In turn, this will facilitate sleep at night, explains the Centers for Disease Control and Prevention (CDC). AE0FCC31AE342FD3A1346EBB1F342FCB
7 Follow your progress.
By focusing on your personalized sleep goals, experts say that it is important to note the positive changes you may suffer due to bed earlier. This can mean monitoring your mood, changes in your health, productivity changes or everything you have identified as a motivation factor.
"The best way to start is to make a newspaper how you feel rested when you wake up," said Nilong Vyas , MD, the pediatrician and sleep specialist behind Sleepless in Nola and a medical review expert for Sleep Foundation . "Once certain data has been collected, you may feel more motivated to make changes."
Zwarensteyn should monitor your data can facilitate how the biggest sleep benefits you.
"Feel proud of yourself and grateful for your progress can help you keep on the right track and motivate," she adds.
Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.
