How to fall asleep early? I can go to bed even at 9, but fall asleep only at 12. How to deal with this? I get up at 7 on weekdays

How to fall asleep early? I can go to bed even at 9, but fall asleep only at 12. How to deal with this? I get up at 7 on weekdays

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answers (4)

Answer 1
June, 2021

I am not versed in the biology of sleep, but for the last few weeks I try to go to bed at 8-30 and get up at 4-30. From time to time you can't come home and fall asleep on time and this greatly disturbs the schedule. My recipe:

1) In the early days it doesn't matter what time you fall asleep. Get up as early as you want (yes, you need to fight yourself in the morning). As a result, on the second, maximum on the third evening, before going to bed, you will start to knock out :) it really works

2) In case the first does not work: additional significant physical activity (for example, jogging).

Again this is subjective, what I use.

Answer 2
June, 2021

Remove the blue color range from gadget screens, on some models this function is built-in, called night light / live display, etc., if there is no such function, you can download twilight or a similar application, the fact is that blue is the color of the daytime sky, and our body, at the sight of it, thinks that it is too early to sleep (the gentlemen wrote about melatonin better than me above)

Answer 3
June, 2021

A person falls asleep in two cases: with sufficient production of melatonin at night and from an overload of the nervous system (with a prolonged lack of sleep).

Melatonin is a natural sleep hormone that normally begins to be produced in complete darkness. If you like to read before going to bed under the light of a night light or even worse, watch TV, "stick" into a tablet or phone, the mechanism of the production of this hormone is disrupted. From now on, and more and more, the more often you start falling asleep for the second reason.

So read before bedtime, put your book aside, turn off the lights and go to sleep. You can listen to quiet music in the background. Sooner or later, if you are young enough, the "spoiled" melatonin production mechanism will start working again. No other way. You can use folk methods like taking a walk before bed, taking a hot bath with lavender oil, drinking warm milk, but now you know what exactly is "falling asleep").

Answer 4
June, 2021

Read an hour before bedtime and do not take your phone, tablet or any other device in your hands, so as not to fire a bright light in your face, while reading or you can just turn on the music and it will take another month to suffer a little, and then the body will rebuild, though there is a side effect, if you always read before going to bed, then when reading in a cozy, warm and calm place, you will constantly want to sleep, but this is not as scary as it sounds. Plus, try not to eat anything heavy before bed, although I think this is not a problem, something like cottage cheese or yogurt will be very useful and easy. And finally, try not to think, start counting from 100 to 1 and then vice versa, do it so many times until you fall asleep. All this really works, has been tested by experience, so give it a try.

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