Insomnia: Simple ways to stop staying up late
Battling insomnia? These simple tips can help you break free from restless nights and wake up refreshed. Embrace small changes like morning sunlight and a calming bedtime routine to reclaim peaceful sleep.
Feeling like a night owl who wants to switch to early mornings? There is hope. If you are tired of staying up late, these simple steps can help reset your sleep clock to enjoy earlier bedtimes and fresher mornings.
Staying up late can be fun, especially if your energy, creativity, and focus spike at night. But if your early commitments make late nights tough, then these steps may help you shift your sleep pattern.
Catch morning sunlight
Starting your day with some natural light might be just what you need to nudge your sleep cycle forward.
The Centres for Disease Control and Prevention (CDC) explains that early light exposure can naturally shift your bedtime. Even if the day’s cloudy, outdoor light works wonders. And if natural light is scarce, investing in a light box or UV lamp could be the game-changer.
Set a regular sleep and wake time
Consistency is key. Make it a habit to go to bed and wake up at the same time, even on weekends. Set your alarm for the same hour daily, and shift your bedtime gradually if you need to. Small changes each night work better than trying to leap to an early bedtime all at once.
READ ALSO: Fall asleep faster with these simple tricks
Skip the late-day caffeine
Caffeine can be sneaky, keeping you awake when you least expect it. Coffee, soda, energy drinks, and even some teas have this energy booster. For a relaxing evening drink, go for herbal teas like chamomile to wind down peacefully.
Ditch screens before bedtime
We all love a bit of screen time, but the light from our phones, TVs, and tablets could be messing with our sleep. Experts suggest putting your devices away at least 30 minutes before bed. That blue light from screens tricks your brain into thinking it’s still daytime, making sleep harder to come by.
Get moving
Exercise can make sleep come naturally. You don’t need to hit the gym hard—even a walk can improve sleep quality. But remember, avoid intense exercise right before bed. Give your body time to unwind.
Consider melatonin
Melatonin is a hormone that your body naturally releases in the dark to help you sleep. If you are having trouble nodding off, melatonin supplements might help, but check with your doctor first, especially if you’re pregnant or breastfeeding.
Lower your room temperature
A cool room can do wonders for sleep. Research shows that as our body temperature dips, we get sleepier. Aim for around 60°F to 65°F (16°C to 18°C) for the best snooze. High temps, on the other hand, can leave you tossing and turning all night.
Create relaxing bedtime routine
Wind down with a routine you love. Whether it’s a skincare ritual, a light read, or just slipping into pyjamas, these cues signal to your body that it’s time for bed. You can even add calming sounds like a fan’s white noise or gentle music to set the scene for a peaceful night.
Why some people are night owls
Being a night owl or early bird may be in your genes. Research suggests that genetics influence our sleep timing—some people naturally lean towards late nights, while others rise with the sun. But if you’re struggling despite trying these tips, a healthcare professional might help with guidance or treatment.
Takeaway
Even if your internal clock prefers the late shift, with a few adjustments, you can move your sleep schedule forward. Morning light, consistent wake-ups, and an evening routine tailored for rest can set you on the path to earlier mornings and a better start to your day.
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