Not everyone can afford to sleep longer in the morning - official duties and everyday affairs sometimes require getting up before dark. But if you also go to bed after midnight, then there is practically no time for sleep. There is only one way out: to accustom yourself to go to bed earlier.
But going to bed at an unusual time is half the battle. The main thing is to fall asleep, and this does not always work. However, it is possible to train yourself to fall asleep early.
Falling asleep strategy
Of course, you know what time you usually go to bed. Let's say this happens at 2 am. If you set a goal to train yourself to go to bed at 10 pm, you will hardly be able to succeed in one day. Try to gradually shift your bedtime by at least 15 to 20 minutes each day. Thus, after about a week, you will go to bed at the scheduled time.
Perfectly help to tune in to sleep rituals that are convenient and pleasant for you. Try to devote at least 30 minutes before bed to consistently performed activities that will eventually become habitual and will serve as a signal to the body that it is time for a night's rest. Do not rush to perform your ritual, let it bring you pleasure, calming, relaxing.
Learn to drive away annoying thoughts, and even more so do not let worries and anxieties take over your consciousness at the moment when you are about to fall asleep. You can think of something neutral and pleasant, or you can try to free yourself from thoughts altogether. At the moment when the next idea comes to your head, do not try to drive it away with an effort of will, just try to watch it like a fish in an aquarium. Most likely, after a while it will "float away" by itself.
Little things to help you sleep
A comfortable bed is the key to a good sleep. If you are uncomfortable lying down, it will be difficult to fall asleep.
Taking a quiet walk before bed is a good alternative to watching TV or chatting on social media. Fresh air and a little exercise will help you relax. But jogging, playing sports and other intense physical activity before bedtime is undesirable. It will be difficult for the body to move from active work to rest.
Not eating 2 hours before bed is useful not only for the figure, but also for good falling asleep. Falling asleep with a full stomach is hard.
If thirsty, opt for milk and honey, chamomile tea, or plain water. Drinks containing caffeine (and it is known to be present not only in coffee, but also in tea) will invigorate you, and this is not what you need before going to bed. Drinking alcohol is also undesirable.
It has been proven that it is best to sleep in a cool room. Heat and stuffiness are bad allies of healthy sleep, and it is believed that at lower temperatures the body ages more slowly.
Darkness and silence will also have a beneficial effect on the process of falling asleep. Let your senses rest. In addition, the extremely beneficial substance melatonin is produced in the dark.