A flight that leaves very early, an important meeting or other appointment: there are several reasons why you set the alarm clock at an (extremely) early time for a change. For many people it is difficult to still sleep.
You can then try going to bed extra early and trying really hard to get some rest, but according to a sleep expert, that’s not the ideal solution. Sleep expert Phyllis Zee, of the School of Medicine in Chicago, can be brief: “That won’t help.”
My general advice: don’t force anything. Because that will only cause you to experience stress, which will make it even more difficult to fall asleep,” Raj Dasgupta, a sleep specialist and associate professor at the Medical University of Southern California, told CNN. “In that case, you only lose precious time on a good night’s sleep.”
So according to the experts, forcing does not help, but what can you do?
To bed at 10 p.m
Don’t go for the impossible. Try not to go to bed at 9 p.m. if you normally go to bed much later. Your biological clock will then get confused. “Instead, it’s best to start dimming the lights between 8 p.m. and 9 p.m. and aim for a bedtime of 10 p.m.,” tips Zee.
Try to put your phone away as much as possible. The blue light reduces the production of melatonin, which makes you feel sleepy.
Meditation
According to Dasgupta, it is advisable to pay extra attention to your breathing right before going to bed. It is also good to meditate. “This can help calm the mind and body, making the transition from wakefulness to sleep a little easier.”
According to the expert, the so-called 4-7-8 method is ideal. “Take a deep breath for four seconds. Hold your breath for seven seconds, then slowly release your breath and exhale while counting from one to eight. Repeat these steps several times and then pause and notice if you feel more relaxed.”
Daylight
Once your alarm goes off, turn on the lights immediately and (if possible) let in as much daylight as possible. “It helps to inhibit the production of melatonin, so you are immediately awake. Not only does this make you feel energized, but it also improves sleep quality at night.”
Alcohol and sweets
Avoid consuming caffeine after lunch and avoid alcohol just before bedtime, “because it can disrupt sleep,” says Dasgupta. “If you’re hungry after dinner, keep the snacks small, sugar-free, and easy to digest.”