Want to go to bed earlier? Great! Do you know what's been holding you back? There are a variety of reasons why you might have trouble sleeping or just not get enough sleep. Here are some of them:

You work too much and feel overwhelmed: In our fast-paced world, it's no surprise if you feel like you can't keep up. Between the demands of others in your personal life and countless hours at the office, it can be difficult to switch off before going to bed.

You have small children: If you have small children, they probably wake you up several times during the night or are awake before sunrise. Babies, teething toddlers or sick children in particular make it almost impossible to get a restful night's sleep.

You're struggling with stress or anxiety: Stress and anxiety can significantly disrupt sleep. If you spend the evening ruminating about things that happened during the day or worrying about upcoming events, it can make it difficult to fall asleep.

You use electronic devices before going to bed: Using electronic devices such as laptops, smartphones and tablets before going to bed disrupts your biorhythm. The blue light emitted by these devices signals to the body that it is daytime and thus suppresses natural tiredness.

You don't exercise enough: Exercise is not only important for overall health, but also helps regulate your body's natural sleep rhythm.

You eat dinner late: Eating a large meal close to bedtime makes it harder to fall asleep. Your body works hard to digest the food, and that can keep you awake.

You drink coffee too late: Caffeine is a stimulant that makes it difficult to fall asleep and stay asleep. If you drink caffeinated drinks late in the day or evening, it is very likely that your night's sleep will be affected.

You smoke cigarettes: Cigarettes are generally bad for your health. Did you know that they also make it harder to fall asleep? Nicotine not only has a calming effect, but also a stimulating effect.

You try to sleep in a noisy environment: If you live in a city or your neighbors are constantly making noise, it is a challenge to sleep on time and well.

You don't have a regular sleep schedule: Waking up and going to bed at the same time every day (yes, even on weekends) sets the stage for restful sleep. If you don't stick to a regular sleep schedule, it can be difficult to fall asleep in the evening and get enough sleep in general.

In addition to these 10 external factors that rob you of sleep, it may also be that you suffer from a specific illness that affects your sleep. These include sleep apnea, insomnia or sleep drunkenness . Be sure to clarify the cause of your sleep problems with a medical professional.

WHY YOU SHOULD SLEEP EARLIER: THE HEALTH RISKS OF NOT GETTING ENOUGH SLEEP

Not getting enough sleep night after night can seriously affect your health. Some of these health risks are short-term, others are long-term. Let's take a closer look at the effects of sleep deprivation below.

The short-term effects of lack of sleep include:

• Feeling tired during the day
• Difficulty concentrating
• Irritability
• Increased appetite
• Weight gain

Long-term effects of lack of sleep can include:

• High blood pressure
• diabetes
• Heart disease
• stroke
• Memory loss
• Depression

As you can see, there are a variety of risks associated with not getting enough sleep, ranging from daytime fatigue to long-term health problems like stroke and heart disease.

HOW TO GET TO BED EARLIER: 10 TIPS

Are you looking for a way to fall asleep earlier? Below are ten scientifically proven tips that can help you.

1. Establish a regular sleep rhythm

Waking up and going to bed at the same time every day can help your body find its natural sleep rhythm. A regular sleep rhythm is the basic prerequisite for restful sleep.

A consistent sleep schedule can help you do this. Prioritize your sleep and make sure your children go to bed a little before you, turn off all electronic devices, and leave unfinished work at the office (or at least on the desk in your study).

A consistent evening routine is crucial to getting your body used to going to bed earlier.

2. Move

As mentioned above, exercise is good for physical health and improves sleep. Regular exercise can help you fall asleep earlier and faster and improve the quality of your sleep.

However, exercise can also have the opposite effect. You should therefore avoid intensive training sessions shortly before going to bed. It is best for your natural sleep rhythm to exercise in the morning or afternoon.

3. Drink fewer caffeinated drinks

An obvious solution: If you have trouble falling asleep, limit your caffeine consumption and avoid caffeinated drinks altogether in the late afternoon and evening. In addition to coffee, caffeine is also found in green and black tea, some soft drinks, chocolate and energy drinks.

When you start consuming less caffeine, you will not only notice an improvement in your sleep. Less caffeine relieves nervousness and anxiety, can improve your concentration and ensures a more balanced mood throughout the day.

4. Avoid alcohol before going to bed

Most people are convinced that a glass of wine in the evening helps them sleep better. Even though alcohol makes you sleepy, it is definitely not a means of getting a good night's sleep! Anyone who has ever overindulged on a night out knows this.

Alcohol is a toxin that the body tries to eliminate at night. This will most likely make it harder for you to sleep through the night and cause you to wake up feeling unrested the next morning.

5. No blue light in the evening

As mentioned above, blue light keeps you awake. This is because blue light suppresses the production of melatonin, a sleep-inducing hormone. If you plan to go to bed early, you should avoid blue light in the evening.

There are a few things you can do to reduce your exposure to blue light. Stop using electronic devices like phones, laptops, or tablets at least an hour before bed. If you can't avoid using them, wear reading glasses that filter out blue light or turn on your device's blue light filter.

6. Don’t work late into the night

Unfortunately, it is common practice in many companies that employees are expected to be on call at all times. Sitting at the laptop long after work or solving work-related problems is an absolute no-go for a good night's sleep. Not only does work keep you from actually going to bed, it also activates your sympathetic nervous system and increases your stress level.

We advise against working all day and late into the night. If you still have an important project to finish, you should take a break at least every few hours and switch off for a short time - for example by going for a walk in nature. This will reduce your stress levels and should make it easier for you to fall asleep when you finally finish work.

7. Reduce stress

Stress can make it harder to fall asleep and lead to lighter, less restful sleep. If you have trouble sleeping, it's important to reduce your stress levels in one way or another.

We have already mentioned some things you can do to combat stress. In addition, meditation, yoga or reading before bed are some recommended techniques to relax and reduce your stress levels.

8. Ensure a comfortable sleeping environment

Take a closer look at your sleeping environment. A healthy environment can make falling asleep much easier.

There are a few things you can do to make your bedroom more sleep-conducive.

First, you should make sure your bed is comfortable. This means using a mattress that has the right level of firmness. It is also important that you use breathable bedding so that you don't get too hot or too cold at night.

Another thing to consider is the noise and light levels in your bedroom. Too much noise or light can make it difficult to fall asleep early, so try to create a dark and quiet room. This may mean using blackout curtains or an eye mask to keep the light out of the room.

9. No nap

Honestly, who doesn't like a nap? Unfortunately, naps are not particularly advisable for adults who want to go to bed early. A nap during the day can make it difficult to fall asleep at night. This is especially true if you take a short nap in the late afternoon or evening.

If you plan to go to bed early, it's best to avoid naps or at least limit them to 30 minutes or less. If a nap is unavoidable, take it in the early afternoon.

10. Get up earlier

One of the most obvious answers to the question of how to go to bed earlier is to wake up earlier. Although it may not sound particularly appealing, this can help restore your body's natural sleep rhythm.

If you start your day earlier, you will also be tired earlier in the evening. This makes it easier for you to fall asleep before midnight. So getting up earlier in the morning is an effective way to improve your sleep rhythm.

You'll probably find it difficult to get up early at first. To make the transition easier, we have a top tip for you in the next section!

YOU NOW KNOW WHAT TO DO TO FALL ASLEEP EARLIER, BUT WHAT IF YOU HAVE A HARD TIME WAKEING UP?

You've read here what you can do to fall asleep earlier. However, that's only one factor for better sleep. Waking up refreshed is at least as important!

If you find it difficult to get out of bed in the morning, it is likely that your body simply needed a little more sleep when the alarm went off. We are then talking about sleep deficit.

But there could also be more serious health problems at play, such as sleep drunkenness . People who suffer from sleep drunkenness feel groggy and disoriented when they wake up. If you regularly have trouble waking up feeling rested, talk to a doctor to find out the exact cause.

HOW NATURAL SLEEPING AIDS CAN HELP YOU FALL ASLEEP EARLY AND WAKE UP REFRESHED

There are many ways to improve sleep. But sometimes that's not enough. In this case, natural sleep aids can help. Herbal teas, nutritional supplements and essential oils support good sleep and waking up refreshed.

Teas that promote sleep and relaxation include valerian root, chamomile tea, or lavender. Other good options are essential oils such as bergamot, cedarwood, and vetiver.

However, if you're looking for something to help you wake up effortlessly, we recommend a clinically proven blend of all-natural ingredients.

B・SYNC ON is the only nutritional supplement on the market that helps you wake up and makes it easier for you to start your day. Vitamins B5 and B12, in combination with zinc and caffeine, take effect seven hours after consumption. The capsules are taken before going to bed and take effect gradually, so that you wake up refreshed and full of energy in the morning.

To learn more about B・SYNC ON, check out our website!

HOW TO GET TO BED EARLY: CONCLUSION

If you want to sleep earlier and better, there are many solutions. They range from the obvious like going to bed early to using natural sleep aids. The most important thing is to find what works best for you and stick to your nightly routine consistently.

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