Being a night owl has its perks and many people are productive after dark. But if early mornings are non-negotiable, staying up late can make life tough. Adjusting your sleep habits might be challenging, but with the right strategies, you can gradually shift to an earlier bedtime. These are eight simple steps that can help you improve your sleeping routine.
1. Start your day with morning light
Getting natural light in the morning is one of the best ways to reset your sleep-wake cycle. Spend 15–30 minutes outside shortly after waking up, even if it’s cloudy. Sunlight helps your body regulate melatonin, the hormone that controls sleep. Can’t step outside? A light therapy lamp can provide a similar effect, making it a great alternative for busy mornings or darker seasons.
2. Stick to a consistent sleep schedule
Going to bed and waking up at the same time every day—even on weekends—can help. This consistency trains your body to feel sleepy and wakeful at predictable times. If your current bedtime is late, adjust gradually by moving it 15 to 30 minutes earlier each night.
3. Skip caffeine in the afternoon
Caffeine can linger in your system for hours and delay sleepiness. Avoid coffee, tea, energy drinks, and soda after mid-afternoon. Instead, opt for caffeine-free herbal teas like chamomile or peppermint to help you wind down.
4. Power down screens before bed
The blue light from phones, tablets, and TVs interferes with melatonin production. Try to turn off screens at least 30 minutes before bedtime. If you can, dim the lights in your home to signal to your body that it’s time to relax.
5. Move during the day
Exercise improves sleep quality and helps regulate your internal clock. A brisk walk, yoga session, or strength training can make a difference. However, avoid vigorous workouts right before bed, as they can leave you too energized to sleep.
6. Consider melatonin supplements
Melatonin can be a helpful tool for shifting your bedtime. Taking it in low doses (usually 1–3 mg) may help you fall asleep faster. However, always consult your doctor before starting melatonin, especially if you’re pregnant, breastfeeding, or taking medication.
7. Cool your bedroom
A cool room can help you fall asleep faster and stay asleep longer. Experts recommend keeping your bedroom temperature between 60°F and 65°F. Opt for breathable bedding and use a fan to enhance airflow and provide soothing white noise.
8. Create a relaxing bedtime routine
A predictable routine can help signal your brain that it’s time for sleep. Whether it’s reading, meditating, or practicing skincare, find activities that help you unwind. Avoid anything overly stimulating, and focus on creating a calm environment.
Our current lifestyle habits like late-night screen time or irregular schedules can reinforce a late bedtime. By gradually incorporating these steps, you can reorient your body to fall asleep earlier. Small adjustments like morning light exposure, a consistent sleep schedule, and a calming bedtime routine can lead to better sleep and brighter mornings.