You’re out for a run at 6am. The sun hasn’t risen yet but the sky is getting lighter every minute. The world is so quiet, so quiet you can hear birds chirping as they fly high foraging. You hear shushed utensils from the house down the street. As you get closer, you can smell pancakes, bananas, maple syrup and, to make things better, coffee brewing. You smile to yourself. It is these quiet moments of solitude that make you fall in love with the world again.
But do you sleep early enough to wake up at the quiet hour?
If your answer is a big No, you have stumbled across the right place. As someone who has been sleeping early for a couple of years now, I consider myself qualified to help you be in bed by 10, too!
The guide we are sharing today breaks down falling asleep early to the T and, if followed consistently, is sure to help you join the club!
Movement is medicine
The most overlooked aspect of sleeping early is getting some quality movement. Being physically tired is integral to hitting the pillow on time! Exercise for at least 30 minutes, 5 days a week. This can be anything from dancing, yoga, running and jogging to hitting the gym. The options are endless!
Know your body
If there are certain foods that get you bloated, sick or give you acidity, try avoiding them. Listen to what your body is saying and eat only what makes you feel good. No, we don’t mean eat a pizza everyday! Choose a healthy, balanced diet and your body will thank you! Avoiding bloating and acidity will help you sleep better at night.
We are looking for 7 to 8 hours of sleep
An incomplete sleep leaves us annoyed and groggy, while a full sleep sets us on the way to conquer our day.
“But how can I sleep early?”
Easy, peasy, lemon squeezy!
Make your mind to sleep early, because nothing is going to happen without setting an intention. And don’t make radical changes, either. For the first few days, sleep half an hour earlier. Next week, an hour earlier. By this process, you can literally set your body clock without it finding out!
Planning your sleep
Keep in mind that you are going to be sleeping early, and live your day like that.
Try to eat dinner at least two hours before bed (preferably 4), and make sure it’s something light, hearty and healthy.
Try not to drink too much water right before, with and right after your dinner because that will slow down your digestion.
Getting ready for bed
When around an hour and a half is left for you to go to bed, limit stimulation. Keep down your phone (or block blue light), switch off the television and leave your computer. Turn off bright lights and turn on some dim ones. If you don’t have softer lights, light some candles.
Are you feeling lonely now? Don’t worry, try doing something you enjoy, like painting, writing, reading or a bubble bath. If that does not work, pick up your phone and call your supportive friends/family members. Remember, we are trying to cut all negativity before bed, so do not engage in toxic conversations.
The sense of smell
The smell of jasmine, lavender, rosemary, frankincense and rose can help lower anxiety, calm your nerves and settle you down. Try to invest in these aroma oils and, if possible, a diffuser. If that’s not working for you, get these indoor plants and see the magic!
Preparing for bed
Chamomile tea and other non-caffeinated teas help with calming you down, too, so a cup will do wonders. You can have your cuppa half an hour to an hour before bed.
If you plan out what you want to do the next day AND include some things you like in your to-do list, chances are, you’ll be excited to wake up early and thus will shut your eyes early, too!
When only half an hour is left for you to say good night, start taking some deep breaths. Sit with yourself, in total solitude, all alone with your thoughts. Watch them pass by. You might get emotional, angry, frustrated. That’s totally okay. Let go of all resentment and negativity you’re feeling by letting out long exhales. Think of your dreams, your goals, the person you will be in a few years. And be proud of what you accomodation today. Even if it was barely getting out of bed. This day is over, and tomorrow is a new beginning. With that thought, say a prayer of thanks. And if you’re not a prayer person, say “thank you” anyway, and take a few sips of water. Not too many! We want to make sure the body is hydrated when we are resting, but not enough for our bladder to wake us up before it’s time.
You’re now ready to tuck yourself in!
But most of all, be consistent
Weekends are for sleeping late. NOT. You are doing this for you, honey. Give your body what it needs. Need to sleep at 8pm on a Saturday? Do it! You completed your sleep at 5am on a Sunday? Awesome, go for a walk!
And when you get up
Go out. Drench yourself in the quiet of early mornings. Try recognising the scents, the sounds and what you see. Let the sun spill it’s first rays on your face, and you will be hooked to sleeping and waking up early. ☺
Here’s a bonus tip
Become friends with early sleepers and early risers. If you can’t do that, encourage your friends to fall asleep faster, too. Friendships get deeper through shared experience, and this tribe will help keep you on track!
Happy sleeping ☺
If you liked reading this, you will love: Here’s What Your Morning Routine Says About You