There is some variation from person to person, but generally adults need 7. 5 to 8. 5 hours of sleep per day. Children (5 years old and up) and teenagers will need more sleep than this, ranging from 8. 5 to 11 hours. Infants and toddlers will need even more. [1] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
If you want to figure out exactly how much sleep you need or are getting, consider using a sleep journal. [2] X Research source Simply record when you go to bed each night and when you wake up each day, and calculate the hours of sleep you had in between. If you record your sleep for a few days or weeks, then you can also calculate your average amount of sleep.
If you have to pull an “all-nighter” for school or work, clear your schedule the next day so that you will be able to concentrate solely on these tips for going to bed early. You’ll need to recover from the lack of sleep.
Sleeping pills are often used as a means of inducing sleep. However, these can often be habit-forming, can impair memory and motor skills, and actually disrupt sleeping patterns. [7] X Research source There are many different types of sleeping pills and their effects vary, so you should carefully follow the instructions of all over-the-counter and prescribed pills, and talk to your doctor if you have questions or concerns. [8] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Wearing sunglasses later in the day dims light, which can help you become sleepy on time. [13] X Research source Avoid television, computers, tablets, smartphones and similar devices when you are trying to go to bed early, as the blue light from electronic screens disrupts the body’s inclination to sleep. [14] X Research source If you work nights and need to sleep during the day, wear yellow- or orange-tinted glasses. This will block out blue light, which signals your body to stay awake. [15] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Many people find that warm drinks or tea can help them become comfortable and sleepy (just stay away from caffeinated beverages). Chamomile tea is a good choice because it has a calming effect. [17] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Meditation and/or breathing exercises are also recognized as calming techniques. [18] X Research source A simple breathing exercise is to inhale for a count of 3 or 4, then exhale for a count of six or eight. [19] X Research source A few repetitions of this can be very helpful when trying to calm down and go to bed early.
Some people find it helpful to use aids to lessen outside distractions, like earplugs or the white noise of a small fan or other device. [21] X Research source
If you are tired, but can’t seem to fall asleep within 20 minutes, then get up and do something calming or boring (avoid electronic devices, exercise, working, eating, etc. ) until you feel tired again. [22] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Eventually, you should be able to reach your early bedtime more consistently.
For instance, if you have been going to sleep at 11:00, and decide that you want an earlier bedtime of 10:00, don’t expect to jump back the whole hour on the first night. Instead, try going to bed for a few nights at 10:45, then a few at 10:30, then a few at 10:15, before hitting your goal of 10:00.
