How to Go to Sleep on Time Every Day

It doesn't really matter what time you go to bed, as long as you get a good night's sleep (7 to 9 hours) somewhere between 10 pm and 10 am. However, it is beneficial to go to sleep at approximately the same time every day. That helps you to create a regular sleep schedule, which, in turn, helps fall asleep faster and feel more refreshed in the morning.

First of all, let's see why enough sleep is so important for people. In general, sleep is an anabolic state during which the body renews its energy reserves, rebuilds tissues, and produces protein. Without enough sleep, the human body cannot function properly.

Her are some of the reasons why you'd better fix your sleeping routine.

1. Bad sleep can cause weight gain

The studies prove that poor and insufficient sleep can be the reason for concurrent and future obesity. Weight gain may happen as sleep deprivation may influence your body through effects on appetite, physical activity, and even thermoregulation.
Thus, if you're willing to lose weight, consider your sleep quality and quantity.

2. Sleep may influence your appetite

This reason voting "for" a good sleep is also connected to the first one. According to the research, increased food intake during insufficient sleep is a physiological adaptation. You body strives to provide more energy needed to keep you awaken and more energetic.
Short sleep may reduce your leptin, a hormone that is responsible for regulating and altering long-term food intake and energy expenditure.

3. Sleep may affect your productivity

Lack of sleep is associated with a reduction in performance and productivity. It was proven that a one-hour increase in average sleep boosts productivity by more than a one-year increase in education.
So, to stay effective and productive don't underestimate your healthy sleep routine.

Of course, these are just a few reasons why enough sleep is so essential for your physical and mental health.

So, how to go to bed on time every day?
Cognitive behavioral therapy is a powerful tool that can be used to treat insomnia instead of sleeping pills.

Here are a few tips and tricks from therapists to increase the likelihood of falling asleep at the chosen time every day.

1. Use your bed for sleep only.

If you do that, your brain will make the connection that bed equals falling asleep when you go to bed and close your eyes.

2. If you lay in bed and can't fall asleep for 15 to 20 minutes, get up and leave the room.

Start doing something relatively monotonous, like reading a book, knitting, ironing your laundry, etc. Just don't pick up your phone! When you feel sleepy again, go back to bed. This will prevent your brain from getting 'scared' of the bed as a place where you lay down sleepless and struggle.

3. Restrict your sleep.

If you want to fall asleep at midnight and get 8 hours of sleep, get up at 8 am, no matter how late you went to bed the night before. If you stick to that, the sleep pressure increases, and you'll eventually go to bed at midnight willingly.

4. Try to avoid daytime naps.

It's said that daytime sleeping can affect nighttime sleep. Thus, if you experience insomnia, stay away from your bed during the daytime. The napping may only worsen the problems with your sleep.

5. Add relaxing activities to your bedtime routine.

Taking a warm bath, listening to calming music, or practicing a 5-minute meditation are good ideas.