How To Train Yourself To Go To Sleep Earlier - Sleep Foundation

Home » How To Go To Bed Earlier » How To Train Yourself To Go To Sleep Earlier - Sleep Foundation

Maybe your like

Skip to content

:sleepfoundation-rotate: 10% off Home Sleep Tests :sleepfoundation-rotate:

  • Develop an Evening Routine
  • Manage Blue Light Exposure
  • Maintain a Consistent Sleep Schedule
  • Exercise
  • Create a Soothing Bedroom Environment
  • Avoid Caffeine Late in the Day
  • Try a Natural Sleep Aid

A number of factors may impact your ability to go to sleep early. Perhaps you are not a morning person, or you have work or family obligations that keep you up late. Some sleep or mental health disorders, such as insomnia or anxiety, can make falling asleep difficult. In other instances, nighttime may be your only time to relax, and so you engage in revenge bedtime procrastination and stay up late, which then negatively impacts your next day.

The average adult needs at least seven hours of sleep each night. However, 35% of Americans get fewer than seven hours of sleep at night. If an early work or school schedule is making it difficult to get a full night’s rest, you may wonder how you can reset your sleep routine. Implementing sleep hygiene techniques may help you train your body to go to sleep earlier.

Looking to improve your sleep? Try upgrading your mattress.

Helix Midnight Luxe Mattress

Our 2026 Best Mattress Pick

Helix Midnight Luxe

A pressure-relieving hybrid mattress that’s well-suited to side and back sleepers.

20% off with code: NYS20Shop Now

Develop an Evening Routine

Bedtime routines are a well-documented, effective strategy for improving sleep in children. Incorporating relaxing activities before bed is also recommended for adults to improve sleep habits and get more sleep overall.

Your routine at night can include any number of relaxing activities:

  • Taking a Warm Shower or Bath: A shower or a bath can help you destress and relax before bedtime. Plus, research shows that this routine lowers your core body temperature, which can help you fall asleep faster and improve your quality of sleep.
  • Meditation: The practice of quiet, concentrated attention has a number of health benefits. Meditation near bedtime may help reduce anxiety that might otherwise keep you awake, limit symptoms of insomnia, and reduce sleep disturbances.
  • Reading: Reading a book is another good way to relax and induce sleepiness. It is important to note that some researchers have found that reading on a tablet rather than a book can make you less sleepy and delay deep sleep.
  • Listening to Music: Gentle or calming music can also help you unwind before bedtime. Research shows that listening to gentle musicinduces relaxation and improves sleep quality.
  • Journaling: If stress and to-do lists are keeping you up at night, try writing your concerns down in a journal. Studies have found that offloading these mental problems onto paper may help you fall asleep faster.

Manage Blue Light Exposure

While it may be tempting to scroll on your phone to relax before bedtime, the habit could be keeping you up later. Research shows that blue light suppresses the body’s production of melatonin, the sleep hormone. This can be helpful in the morning, when you want to wake up. However, blue light exposure in the evening could make you take longer to fall asleep, get less sleep overall, and get lower-quality sleep.

In addition to cell phones, common electronics such as TVs, computers, tablets, and even backlit e-books all emit blue light. To avoid melatonin suppression and staying up later than you want, it is best to limit the use of these types of devices in the hours before bedtime. Some experts recommend keeping the devices out of the bedroom altogether to resist the temptation to check notifications at night.

Maintain a Consistent Sleep Schedule

If you go to sleep at different times each day, it can be difficult to fall asleep earlier. Waking up and going to bed at the same time each day helps your body develop a routine. Even on weekends and days you would like to sleep in, it helps to maintain a consistent sleep schedule. As you adjust to an earlier sleep schedule, it can help to make the change in smaller 15-minute increments.

Many people find that napping too late in the day can interfere with nighttime sleep. If you are trying to go to bed earlier, you may want to avoid naps in the afternoon and evening.

Get Our Best Sleep Tips

Sign up to receive emails about how to improve your sleep,
as well as our comprehensive Better Sleep Guidebook.

Exercise

Studies have shown that exercising regularly in line with public health recommendations leads to better sleep. However, experts generally recommend against intensive exercise right before bedtime. Vigorous exercise less than an hour before you go to bed may delay falling asleep and reduce overall sleep time.

If you want to exercise before bedtime, try a low- or moderate-intensity activity. Some meditative movements such as yoga, tai chi, or qigong include combinations of gentle stretching and breathing exercises. These activities can help you relax before bedtime. Yoga in particular has been shown to help improve the management of sleep problems and relieve stress.

Create a Soothing Bedroom Environment

Another healthy sleep tip is to make sure your room is conducive to sleep. There are many steps you can take to create a comfortable bedroom environment:

  • Keep Your Room Dark: Sunlight, lamps, and light from electronics can all keep you awake longer than you want. Heavy curtains or blackout curtains can eliminate light from the sun or streetlights. You can also use an eye mask.
  • Lower The Temperature: A slightly cool room is generally ideal for sleep. If you live in a warm climate, it may be helpful to turn down the thermostat, use a fan, and invest in seasonally appropriate bedding.
  • Eliminate Noise: A quiet space allows you to drift off to sleep without distraction. Earplugs are a great way to block out sound. White noise machines or fans can also conceal unwanted noises.
  • Reserve the Bedroom for Sleep: To strengthen the mental association between your bed and sleeping, avoid bringing your laptop to bed. Along similar lines, if you cannot fall asleep after 20 minutes, go to another room and do a relaxing activity until you feel sleepy.

Avoid Caffeine Late in the Day

Although a cup of coffee late in the day may give you the boost you need to wrap up a project, it may also keep you up at night. Experts recommend avoiding stimulants including coffee, tea, and energy drinks four to six hours before bedtime.

Try a Natural Sleep Aid

A number of natural sleep aids can help you fall asleep earlier:

  • Melatonin: Melatonin is a hormone that helps regulate your circadian rhythm by inducing sleepiness. While not designed to be a long-term solution, melatonin supplements taken shortly before bedtime may help some people drift off to sleep sooner.
  • Herbal Tea: Preliminary studies have demonstrated that drinking certain types of herbal tea can reduce fatigue and improve sleep quality. Bear in mind that drinking too much liquid close to bedtime may wake you up during the night to visit the bathroom, which can disrupt sleep.
  • Sleep-Inducing Scents: Although current research is limited, aromatherapy is sometimes used to treat insomnia. For example, lavender may improve sleep quality.

Consult with your healthcare provider before trying a natural sleep aid. They may have suggestions specific to your sleep goals. They may also help you identify any potential sleep disorders preventing you from falling asleep early.

Still have questions? Ask our community!

Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.

References 13 Sources

  1. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. (2020, April 15). Sleep and sleep disorders. Centers for Disease Control and Prevention.

    https://www.cdc.gov/sleep/index.html

  2. Grønli, J., Byrkjedal, I. K., Bjorvatn, B., Nødtvedt, Y., Hamre, B., & Pallesen, S. (2016). Reading from an iPad or from a book in bed: The impact on human sleep. A randomized controlled crossover trial. Sleep Medicine, 21, 86–92.

    https://pubmed.ncbi.nlm.nih.gov/27448477/

  3. Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology. General, 147(1), 139–146

    https://pubmed.ncbi.nlm.nih.gov/29058942/

  4. Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular Vision, 22, 61–72.

    https://pubmed.ncbi.nlm.nih.gov/26900325/

  5. Jniene, A., Errguig, L., El Hangouche, A. J., Rkain, H., Aboudrar, S., El Ftouh, M., & Dakka, T. (2019). Perception of sleep disturbances due to bedtime use of blue light-emitting devices and its impact on habits and sleep quality among young medical students. BioMed Research International, 2019, 7012350.

    https://pubmed.ncbi.nlm.nih.gov/31950050/

  6. Stutz, J., Eiholzer, R., & Spengler, C. M. (2018). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49(2), 269–287.

    https://pubmed.ncbi.nlm.nih.gov/30374942/

  7. National Center for Complementary and Integrative Health. (2019, May). Yoga: What You Need To Know., Retrieved August 13, 2021, from

    https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

  8. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Insomnia: Relaxation techniques and sleeping habits. 2008 Aug 18

    https://www.ncbi.nlm.nih.gov/books/NBK279320/

  9. National Center for Complementary and Integrative Health. (2021, January). Melatonin: What you need to know., Retrieved August 13, 2021, from

    https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

  10. Baek, Y., Kim, H., Mun, S., & Lee, S. (2018). Three-component herbal tea alleviates prolonged fatigue and improves sleep quality: A randomized controlled pilot study. Explore, 14(6), 420–423.

    https://pubmed.ncbi.nlm.nih.gov/30482676/

  11. Leslie, S. W., Sajjad, H., & Singh, S. (2022). Nocturia. In StatPearls. StatPearls Publishing.

    https://pubmed.ncbi.nlm.nih.gov/30085529/

  12. National Center for Complementary and Integrative Health. (2020, January). Aromatherapy., Retrieved August 13, 2021, from

    https://www.nccih.nih.gov/health/aromatherapy

  13. Chien, L. W., Cheng, S. L., & Liu, C. F. (2012). The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. Evidence-Based Complementary and Alternative Medicine, 2012, 1–8.

    https://pubmed.ncbi.nlm.nih.gov/21869900/

Learn More About Sleep Hygiene

Relaxed Girl Sleeping Comfortably in Bed At Home.

How to Sleep Better

By Eric Suni October 31, 2025 A man sleeping naked on his stomach in bed.

Benefits of Sleeping Naked

By Danielle Pacheco September 17, 2025 A person is waking up with a clock beside them

Why Do I Keep Waking Up at Night?

By Sarah Shoen August 15, 2025 Yoga Outside

Yoga and Sleep

By Eric Suni July 29, 2025 Woman push ups in gym

The Best Exercises for Sleep

By Daniel Noyed July 29, 2025 woman waking up in a hotel

How to Get a Good Night’s Sleep in a Hotel

By Logan Foley July 29, 2025 stock photo of an older woman lying awake in bed

Wakefulness After Sleep Onset

By Eric Suni July 25, 2025 How to Fix Your Sleep Schedule

How to Fix Your Sleep Schedule

By Eric Suni July 24, 2025 How to Relieve Stress for Bedtime

How to Relieve Stress for Bedtime

By Daniel Noyed July 24, 2025 Man working from home with laptop and headphones

Getting Better Sleep While Working Remotely

By Lauren Fountain July 24, 2025 Woman waking up well-rested and stretching

How to Wake Up Early: 7 Expert-Tested Tips

By Jay Vera Summer July 24, 2025 Woman tired at her computer

Nap Pods

By Sarah Shoen July 24, 2025 well rested man getting enough sleep

How to Sleep Longer

By Jay Vera Summer July 24, 2025 woman sleeping with a bra on

Is It Bad to Sleep With a Bra On?

By Danielle Pacheco July 24, 2025 person reading before bed

Reading Before Bed

By Lucy Bryan July 24, 2025 How To Determine Poor Sleep Quality

How To Determine Poor Sleep Quality

By Eric Suni July 22, 2025 How Is Sleep Quality Calculated?

How Is Sleep Quality Calculated?

By Daniel Noyed July 22, 2025 A tired truck driver yawns in the drivers seat

The Link Between Sleep and Job Performance

By Rob Newsom July 22, 2025 woman doing skin care routine

Bedtime Routines for Adults

By Daniel Noyed July 22, 2025 A woman falls asleep with a smile

How to Fall Asleep Fast

By Austin Meadows July 22, 2025 14 Nights To Better Sleep

14 Nights To Better Sleep

October 4, 2022 The Benefits of Waking Up Early

The Benefits of Waking Up Early

By Yazan Hamzeh July 22, 2025 Best Breathing Exercises for Sleep

Best Breathing Exercises for Sleep

By Yazan Hamzeh July 22, 2025 Coffee Nap

Coffee Nap

By Christine Pydych July 22, 2025 A man naps at his desk with a cup of coffee

How to Get Rid of Groggy Feelings After a Nap

By Jay Vera Summer July 22, 2025 Sleep Satisfaction and Energy Levels

Sleep Satisfaction and Energy Levels

By Lauren Fountain July 16, 2025 person working late at night

What All-Nighters Do to Your Cognition

By Jay Vera Summer July 16, 2025 A woman enjoying sleep in the morning light

What Is Healthy Sleep?

By Lucy Bryan July 16, 2025 Sleeping Upright

Sleeping Upright

By Alexa Fry July 16, 2025 sleeping-with-socks

Sleeping With Socks On

By Eric Suni July 16, 2025 Man sleeping on floor

Sleeping on the Floor: Benefits & Side Effects

By Jay Vera Summer July 16, 2025 Woman after a shower

Showering Before Bed

By Danielle Pacheco July 16, 2025 A woman has fallen asleep on a couch

Is Sleeping on the Couch a Bad Idea?

By Jay Vera Summer July 16, 2025 Stretching Before Bed

Stretching Before Bed

By Lauren Fountain July 16, 2025 A woman practices sleep affirmations to relax before bed

Sleep Affirmations

By Jay Vera Summer July 16, 2025 image of two duvets

What Is the Scandinavian Sleep Method?

By Danielle Pacheco July 16, 2025 What Is a Sleep Divorce?

What Is a Sleep Divorce?

By Jay Vera Summer July 16, 2025 What Is Bed Rotting?

What Is Bed Rotting?

By Jay Vera Summer July 16, 2025 A young woman using a mobile phone in bed late at night.

Revenge Bedtime Procrastination

By Eric Suni July 15, 2025 Aroma diffuser on table

How Smell Affects Your Sleep

By Eric Suni July 11, 2025 man in bed looking at his phone

Sleep and Social Media

By Rob Newsom July 10, 2025 man sleeping in library

Sleep Dictionary

By Eric Suni July 10, 2025 person sitting at desk with cup of coffee

Chronotypes: Definition, Types, & Effect on Sleep

By Danielle Pacheco July 10, 2025 A person opening up their curtains

Mastering Sleep Hygiene: Your Path to Quality Sleep

By Eric Suni July 7, 2025 A young woman naps on a couch while hugging a pillow

Napping: Benefits and Tips

By Jay Vera Summer March 11, 2024 CPAP Humidifier

CPAP Humidifiers

By Daniel Noyed January 5, 2024 Cpap Filters

CPAP Filters

By Lauren Fountain January 5, 2024 What Is a NASA Nap: How to Power Nap Like an Astronaut

What Is a NASA Nap: How to Power Nap Like an Astronaut

By Jay Vera Summer October 27, 2023 Woman writing in notebook

Sleep Diary

By Eric Suni June 20, 2023 Load More Articles

Other Articles of Interest

Mattresses

Memory Foam Mattress Innerspring Mattress Best Mattress for Side Sleepers Best Mattress for Back Pain Best Mattress

How Sleep Works

Sleep Cycle Stages Sleep Debt How Many Calories Do You Burn Sleeping? Learn About Napping Understanding the Science of Sleep

Circadian Rhythm

What is Circadian Rhythm? Sleep Drive and Your Body Clock Do Circadian Rhythms Change As You Age? Circadian Rhythm Sleep Disorders Jet Lag

Snoring

Snoring Common Causes for Snoring Mouth Exercises to Stop Snoring Snoring in Children Is Snoring Harmless?

Tag » How To Go To Bed Earlier