7 Tips to Make Yourself Sleep on Time


Sleep has a vital role in having a good health throughout your life. Having enough sleep at the right time can help protect your mental health, physical health, quality of life, and safety. Today, achieving enough sleep can be difficult. If you cannot sleep at a reasonable time, there are several things you can do that will help you. By avoiding activities or distraction in your bedroom, you can help train your body to sleep at the right time.

No caffeine before bed

Caffeine is known as a stimulant that sometimes causes people to feel jumpy or uneasy. You can obtain caffeine in chocolate, iced tea, soda, and coffee. Also, some over-the-counter medications contain caffeine. Consuming caffeine at night will make you feel alert; it also delays your sleepiness and keeps you from sleeping on time.

Avoid eating at least 2 hours before sleeping

Eating before going to bed can add extra calories that may add to your calorie intake for the day. Also, eating sugary food before sleeping can also cause a spike in your blood sugar that can delay your sleep hormones. But if you have to eat before sleeping, it is good if you will eat fruits that are high on fiber and low in sugar.

Have bedtime rituals

Having bedtime rituals can serve as a reminder that it’s already time for you to sleep. Try having before-bed rituals that you can do every night so you can make it as a habit. You can include brushing your teeth and washing your face in your rituals. This will help you set your new body clock for sleeping.

Put your phone to silent mode

Eliminating distractions is really a big help for you to go to sleep at the right time. One of the best things you can do is to put your phone in silent mode. In this manner, you can avoid being disturbed by the sound of your phone’s ringtone if somebody buzzes you when you are almost fast asleep.

Refuse using gadgets an hour before bed

Using electronic devices before bed can delay your sleep hormones. It will keep your mind occupied and busy, and this can affect your brain from beginning its wind-down routine. Watching television before going to bed can also interrupt your sleep patterns. Also, avoid playing games on your gadgets when you wan to fall asleep. The screens of your electronic devices are proven to prevent people from sleeping on time.

Avoid working an hour before bed

You must give your brain a break after a long tiring day from your work. People who are working or studying must unwind a bit–at least an hour before going to bed so they can have a quality sleep.

Turn off the lights

Lights on or lights off? It must be lights off if you are about to sleep. Dark bedroom at night can help maintain your body’s circadian rhythm and will help you fall asleep on time. Turning off the lights can help your mind relax while you are starting to fall asleep.