Avoid using phones and drinks with caffeine and relaxing before going to bed can help you maintain the habit of sleeping early every day.
Sleeping about 7-9 hours per night is a very important factor for overall health. To get enough sleep, each person should learn how to sleep early at night. Early sleep has many benefits such as getting enough deep sleep, reducing stress, improving mood.
Physical, sleep early at night promotes cardiovascular health. The metabolic process is also stable, thanks to the balance of hunger hormones such as leptin and ghrelin, helping to keep shapes. Night sleep supports collagen production, prevents premature aging, for youthful skin. Here are some tips that can help you go to bed early every day.
Maintain a consistent sleep schedule
Going to bed and waking up at the same time every day helps to adjust the biological rhythm of the body. Biological rhythm is a biological clock inside, responsible for controlling the sleep -conscious cycle. Avoid going to sleep, getting up late on weekends because of compliance with a consistent schedule that can reduce interruption in the sleep cycle, easily sleep earlier.
Avoid using caffeine in the evening
Caffeine is found in energy drinks or some types such as coffee and tea, which stimulates the central nervous system. When consumed, caffeine prevents adenosine receptors in the brain. Adenosine is a chemical accumulated throughout the day and has the function of drowsiness. When caffeine works to prevent this process, you will increase alertness, and the sleep time is delayed. To avoid affecting sleep, use caffeine drinks at least 6 hours before bed.
Reduce the phone viewing time before going to bed
Reducing the time to use electronic devices can also promote early sleep habits at night. Blue light emitted from devices such as mobile phones, tablets and laptops, inhibiting the production of melatonin, hormones responsible for good sleep. Limit the use of these devices at least an hour before going to bed.
Create a habit of relaxing at night
Perform relaxing activities before going to bed to signal the body relax, prepare to go to bed earlier. Read books, listen to music or practice light yoga to reduce stress. Bathing warm water soothes muscles, lowering the body temperature. Deep breathing, meditation has the effect of relaxing the mind by reducing stress hormones, promoting deep and peaceful sleep.
Avoid eating a lot before going to bed
Large or spicy meals at night can lead to abdominal pain, indigestion, difficulty going to bed early. Prioritize snacks like bananas, milk and yogurt, before two hours of sleep to avoid late sleep at night.
Limit nap time
Short napping, about 20 to 30 minutes, can increase alertness, productivity, study without affecting night sleep. But longer nap, especially at the end of the afternoon, can change the biological cycle of the body, difficulty sleeping early. Therefore, the simple way to sleep early at night is to take a short nap.
Do not exercise late
Physical activity contributes to improving sleep quality and reducing stress. However, strong activities in the evening can cause difficulty sleep early. Exercise at the end of the evening can increase the heart rate and the degree of adrenaline hormone, interrupting sleep early. Participate in moderate physical activities at least 3 to 4 hours before bed.
Do not watch TV in bed
The brain is based on links based on daily habits. If you often use beds to watch TV, work or eat, the brain will set this position in a state of alert than sleep. Only prioritize sleeping time in bed to enhance its connection with rest, easier to sleep when lying down.