GOING TO BED EARLY
5 Tips / 5 Benefits
In today’s fast-paced world, sleep is often one of the first things people sacrifice to keep up with work, social obligations, and personal responsibilities.
However, there is growing recognition of the benefits of going to bed early and getting enough rest. Let’s explore why going to bed early could improve your overall health and answer common questions you may have about early bedtimes.
Table of Contents
Is It Good To Go To Bed Early?
Yes, going to bed early is beneficial for several reasons. Getting adequate sleep—typically between seven to nine hours a night—helps the body recover, restores mental clarity, and improves the mood. By going to bed early, you give yourself the best opportunity to achieve these essential sleep hours and wake up feeling refreshed.
In addition, going to bed early often aligns with your body’s natural circadian rhythm, the internal clock that regulates sleep and wakefulness. The body is naturally programmed to start producing melatonin, the sleep hormone, as it gets dark outside.
By going to bed earlier, you are more likely to fall asleep during this window when your body is biologically prepared for rest.
5 Benefits of Going To Bed Early
Going to bed early offers a range of health and lifestyle benefits. Some of these include:
1. Improved Cognitive Function
Getting sufficient sleep enhances cognitive abilities like problem-solving, memory, and focus. When you go to bed early, you give your brain the necessary time to recharge, leading to sharper thinking during the day.
2. Better Mood Regulation
Lack of sleep is linked to irritability, anxiety, and even depression. A consistent early bedtime can help regulate your emotions and boost your mental health by ensuring that you wake up well-rested.
3. Boosted Immune System
Sleep is crucial for maintaining a strong immune system. During sleep, your body produces cytokines, proteins that fight infections and inflammation. Going to bed early ensures that your immune system has enough time to repair and strengthen itself.
4. Increased Productivity
By going to bed early and waking up early, you may feel more productive throughout the day. Starting your day with a clear mind can help you get a head start on your tasks, leaving you more time for leisure and relaxation in the evening.
5. Reduced Risk of Chronic Conditions
Research has shown that insufficient sleep can lead to health problems like heart disease, diabetes, and hypertension. By getting enough sleep through an early bedtime, you reduce the risk of developing these chronic issues.
Is There a Link Between Going To Bed Early and Depression?
Interestingly, there is some evidence to suggest a connection between going to bed early and lower rates of depression. A study published by the University of Colorado Boulder found that individuals who shifted their sleep schedules earlier by just one hour reduced their risk of depression by 23%.
However, it is important to note that while going to bed early can improve mood and mental health, it is not a cure for depression. If you are struggling with persistent feelings of sadness or anxiety, it’s essential to seek help from a medical professional.
How To Go To Bed Early - 5 Tips
Adjusting your bedtime to an earlier hour can be challenging, especially if you are used to staying up late. Here are some strategies that can help you make the shift:
1. Establish a Relaxing Evening Routine
Creating a pre-bedtime routine can signal to your body that it is time to wind down. Activities like reading, taking a warm bath, or meditating can help calm your mind and prepare you for sleep.
2. Limit Screen Time Before Bed
Electronic devices like smartphones, laptops, and TVs emit blue light, which can interfere with melatonin production. Try to avoid screen time at least an hour before bed to promote better sleep.
3. Gradually Adjust Your Bedtime
If you are used to going to bed late, it might be difficult to shift your schedule overnight. Start by moving your bedtime 15 to 30 minutes earlier each night until you reach your desired time.
4. Create an Ideal Sleep Environment
Make sure your bedroom is conducive to sleep. Keep the room cool, quiet, and dark. You may also want to invest in comfortable bedding and a supportive mattress to encourage restful sleep.
5. Avoid Caffeine and Heavy Meals
Caffeine can stay in your system for up to six hours, so try to avoid consuming it in the afternoon and evening. Heavy meals can also disrupt your sleep, so aim for lighter dinners earlier in the evening.
How To Sleep Early When Not Tired
It is not uncommon to go to bed early but still struggle to fall asleep because you don’t feel tired. If this happens, try these techniques:
1. Practice Relaxation Techniques
Relaxation exercises like deep breathing, progressive muscle relaxation, or mindfulness meditation can help calm your mind and body, making it easier to fall asleep even if you’re not feeling tired.
2. Get Up and Do Something Quiet
If you are lying in bed for more than 20 minutes without falling asleep, it may be helpful to get up and engage in a quiet, relaxing activity, like reading or listening to soothing music, before trying to sleep again.
3. Exercise Earlier in the Day
Physical activity can help you feel more tired when it is time for bed. Aim to get regular exercise, but avoid working out right before bed as it can have a stimulating effect.
Is Going to Bed at 8 PM Too Early?
For some people, an 8 PM bedtime may seem extremely early, especially if they follow a traditional 9-to-5 schedule. However, whether 8 PM is too early depends on your personal needs and lifestyle.
If you wake up very early in the morning (for example, 4 or 5 AM), an 8 PM bedtime could make perfect sense. It ensures that you get the recommended amount of sleep. On the other hand, if you are used to staying up until midnight, going to bed at 8 PM may feel too early and could result in waking up in the middle of the night.
If you are trying to shift your sleeping schedule from late to early, remember to take it slowing, in 15 to 20-minute increments daily.
Is It Okay To Go To Bed at 7 PM?
In certain circumstances, going to bed at 7 PM might be beneficial. For example, if you are recovering from an illness or experiencing sleep deprivation, an earlier bedtime can help you catch up on rest. However, consistently going to bed this early may disrupt your sleep cycle and lead to waking up in the middle of the night.
If you find yourself wanting to go to bed extremely early due to excessive fatigue, it may be worth examining your daily habits or consulting a healthcare provider to ensure there isn’t an underlying issue affecting your energy levels.
Going To Bed Early - Final Thoughts
Going to bed early can offer numerous health benefits, from improving your mood and cognitive function to reducing the risk of chronic health conditions. However, adjusting to an earlier bedtime requires a conscious effort to create healthy sleep habits. Whether you are an early riser or struggling with sleep issues, going to bed early can help ensure you get the quality rest you need to thrive.
With these tips in mind, you can start working towards a more balanced and restful sleep schedule that leaves you feeling refreshed and energized each day.
By understanding the benefits and considerations around going to bed early, you can make informed decisions about your own sleep habits and set yourself up for a healthier, more productive lifestyle.
References
- Science Daily. (2021). Waking Just One Hour Earlier Cuts Depression Risk By Double Digits. Retrieved from https://www.sciencedaily.com/releases/2021/05/210528114107.htm
- Wall Street Journal. (2024). The Hottest New Bedtime for 20-Somethings Is 9 p.m.. Retrieved from https://www.wsj.com/health/wellness/early-sleep-bedtime-6ecd1d67
- YesMD. (2021). The Benefits of Going to Bed Early and Getting a Good Night’s Sleep. Retrieved from https://yesmd.com/the-benefits-of-going-to-bed-early-and-getting-a-good-nights-sleep/
FAQ
Most frequent questions and answers
Yes, going to bed early can benefit most people by aligning with natural circadian rhythms and improving sleep quality, but individual sleep needs may vary.
Yes, getting enough sleep through an early bedtime can improve mood and reduce the risk of depression, though it’s not a substitute for professional mental health care.
Try relaxation techniques like deep breathing, read a book, or practice mindfulness to help your body wind down before sleep.
Going to bed extremely early, like 7 PM, may disrupt your sleep cycle and cause you to wake up in the middle of the night. It’s best to find a bedtime that aligns with your natural sleep needs.
Gradually shift your bedtime by 15-30 minutes each night, limit screen time, and create a calming pre-sleep routine to make the transition easier.
Is going to bed early beneficial for everyone?
Yes, going to bed early can benefit most people by aligning with natural circadian rhythms and improving sleep quality, but individual sleep needs may vary.
Can going to bed early help with mental health?
Yes, getting enough sleep through an early bedtime can improve mood and reduce the risk of depression, though it's not a substitute for professional mental health care.
What should I do if I’m not tired but want to go to bed early?
Try relaxation techniques like deep breathing, read a book, or practice mindfulness to help your body wind down before sleep.
Is it harmful to go to bed too early?
Going to bed extremely early, like 7 PM, may disrupt your sleep cycle and cause you to wake up in the middle of the night. It's best to find a bedtime that aligns with your natural sleep needs.
How can I adjust my sleep schedule to go to bed earlier?
Gradually shift your bedtime by 15-30 minutes each night, limit screen time, and create a calming pre-sleep routine to make the transition easier.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!