Pick an “early” bedtime that’s realistic—often 15–30 minutes earlier than your usual.
The point isn’t to force sleep. It’s to make it easier for your body to feel sleepy earlier, and to notice what gets in the way.
A simple way to run the experiment today:
- Choose your target: “In bed by ___.” (Not “asleep by ___.”)
- If you’re shifting your schedule, go gradual. A small step earlier is usually easier to keep than a big jump.
- Get bright light earlier in the day, especially in the morning. Then let evenings get dimmer.
- Protect the last hour: reduce stimulating light and stimulation (work, intense shows, scrolling).
- Watch timing: caffeine later in the day, big meals close to bed, late naps, or late intense exercise can all push sleep later for many people.
If you get into bed early and you’re not sleepy, that’s useful information too. You can treat it as data: “What did today look like that kept my system ‘on’?”
Tiny reflection (optional):
- What was the strongest “bedtime delay” trigger tonight?
- What’s one lever you’d be willing to adjust tomorrow—light, caffeine timing, wind-down, or a smaller schedule shift?
Sources
- https://www.sleepfoundation.org/sleep-hygiene/how-to-go-to-sleep-earlier
- https://www.risescience.com/blog/how-to-sleep-early
- https://www.cnn.com/2022/08/15/health/get-to-sleep-early-wellness
- https://meditatehappier.com/meditationblog/go-to-bed-earlier
- https://www.sleepbetterny.com/blog/world-sleep-day-tips-on-how-to-go-to-sleep-earlier-for-better-rest/
