Managing your circadian rhythm is one of the most significant things you can do to fall asleep earlier. Circadian rhythms are mental, physical, and behavioral changes that occur over a 24-hour period.

Think of your circadian rhythm as an internal biological clock; if you typically wake up at a certain time every day, your body will register that habit and signal your brain to wake you up at that time. 

This means that you can actually set your own circadian rhythm by keeping a consistent schedule and forming healthy habits! That being said, there are many different factors that play a role in setting your circadian rhythm.

For instance, the body can naturally make its own circadian rhythm based on external stimuli like sunlight. When the sun rises, the light signals your brain to wake you up. When the sun sets, the darkness signals your brain to begin producing melatonin, the hormone primarily responsible for inducing sleep.

The predominant genes that play a role in regulating your circadian rhythm are the Cryptochrome and Period genes. But how do they regulate your circadian rhythm?

I’m glad you asked! The Cryptochrome and Period genes regulate your circadian rhythm by coding for specific proteins that build up in the cell’s nucleus at night and become scarce during the day. Studies suggest that these proteins signal your brain to make you sleepy.

Because your circadian rhythm is affected by both internal and external stimuli, you can actually self-regulate your circadian rhythm by getting exposure to certain external stimuli at specific times in the day.

In other words, if you want to set your internal biological clock to start waking you up earlier, you should consistently expose yourself to sunlight at an earlier time each day. You can train your brain to wake you up at the same time every day just by consistently exposing yourself to visible light at the time you want to start waking up!

That being said, there might be certain stimuli you expose yourself to throughout the day that affect your circadian rhythm without you even realizing it. For instance, your brain might confuse blue light from electronic devices with daylight.

If you want to fall asleep earlier, make sure to turn off those electronics so you can regulate your circadian rhythm in the most effective way possible. Now that you know what a circadian rhythm is and how to regulate yours, let’s discuss the benefits of cultivating and maintaining a healthful routine.

If you haven’t already guessed, your routine goes hand-in-hand with your circadian rhythm (being that your circadian rhythm is your 24-hour wake-sleep cycle). Consequently, if you want to fall asleep earlier, keeping a consistent and healthy routine is a great way to enable your body to do it.

Not only does maintaining a consistent routine play a role in regulating your circadian rhythm, but studies show that it can also help reduce feelings of stress and anxiety.3 Keeping a bedtime routine can keep your intrusive thoughts away as you focus your energy on other, soothing tasks. 

In addition to reducing intrusive thoughts, an effective bedtime routine will have a calming effect on your brain, as it signals your brain that it’s almost bedtime. Keeping a routine can also play an important role in emotional regulation and have a profound, positive impact on your mental health.

What are some examples of bedtime routines that can help calm you down and go to sleep earlier? I’m glad you asked. Take a look at the things you can do before bed that can help you relax, fall asleep earlier, and improve your quality of life.

• Keep a consistent bedtime
• Turn off electronic devices
• Take a shower or bath
• Listen to soothing music
• Drink tea
• Drink warm milk
• Bedtime yoga
• Journal
• Meditate
• Clean your room
• Read a book

With the right bedtime routine, you’ll be falling asleep earlier in no time! Just remember that consistency is key, and the most effective routine is the routine that works best for you. If you already have a routine and are still having trouble falling asleep, keep reading below to learn more tips and tricks for learning how to fall asleep earlier.

It’s no secret that working out can help you stay in shape and improve your day-to-day mood. But did you know that exercising every day can also help you fall asleep at night?

Not only can exercising help you fall asleep at night, but exercise can improve your sleep, too! Here’s how.

While studies have limited conclusive data on the mechanisms at work that help you fall asleep when you exercise, there is abundant research on how aerobic exercises increase the amount of “slow-wave sleep” you get each night. But what’s slow-wave sleep?

Slow-wave sleep is the third phase of your sleep cycle. In this third phase of your sleep cycle, you enter into the deepest, non-REM phase of sleep. 

Slow-wave sleep is a significant part of your sleep cycle because it is strongly correlated with your memory. In other words, a night of deep slow-wave sleep can improve your memory and focus throughout the following day!

In addition to improving the slow-wave sleep phase of your sleep cycle, exercising every day raises your core body temperature for about an hour after you finish your workout. 

As your body temperature begins to drop back down to normal, your brain induces feelings of sleepiness. In other words, the after-effects of working out help you fall asleep! 

As you can see, there are so many things you can do to help your body fall asleep earlier. So far, we’ve discussed how regulating your circadian rhythm, maintaining a healthy and consistent routine, and exercising daily can help you fall asleep and improve your general health.

But did you know that the foods you eat can play a role in your sleep cycle, too? Keep reading to find out which foods can help you fall asleep earlier.

The foods we eat have a significant impact on our health. Some foods are rich in sleep-inducing antioxidants such as melatonin and magnesium. The best foods to eat to help you fall asleep earlier are:

• Turkey
• Chamomile Tea
•  Almonds
• Cherries
• Fish
• Kiwi
• Walnuts
• White rice
• Bananas
• Oatmeal

There are so many healthy and delicious options that even a picky eater can consume foods that help them fall asleep earlier! 

If you keep a rigid diet, never fear. There are so many other natural sleeping aids that can help you get that early shut-eye that you’ve been after. Check out my personal favorite natural sleeping aid below.

NightCap

Did someone say natural sleeping aids? Let me be the first to introduce you to NightCap.

NightCap is a delicious evening cocktail made with all-natural ingredients that your body needs such as Magnesium, Zinc, Rutaecarpine, and PharmaGABA. 

Click here to learn about how these ingredients can benefit you and help you achieve a deeper night’s sleep. Not only will NightCap help you sleep better, but it will also help you wake up feeling rejuvenated and ready to take on the day. 

With NightCap, you can feel well-rested 24/7 and maximize your productivity throughout the day. Not to mention it tastes delicious; talk about a win-win!

Another great way to fall asleep earlier and improve your general health is through meditation. Let’s discuss how meditation can improve your quality of life below.

Meditation is an age-old practice that has been used by a variety of cultures to achieve deeper understanding and cultivate inner happiness. Studies show that meditating can drastically improve your health.

But what exactly is meditation? Meditation is a mindfulness practice that encourages you to focus on your breath and your physiological sensations. In order to meditate properly, it’s important to let your thoughts pass through your head as you observe them non-judgmentally. 

By focusing on your breath, clearing your thoughts, and promoting mindfulness, meditation can induce a state of peace and calmness. 

In addition, meditating once a day can:

• Reduce blood pressure
• Subvert anxiety
• Subvert symptoms of depression
• Improve your mood
• Improve your quality of life
• Help with addiction
• Help regulate your emotions 

As you can see, meditation is an essential element in cultivating a happy and healthy lifestyle. Because meditation is a peaceful and relaxing practice, it’s a great skill you can use to fall asleep earlier. 

Another age-old practice that encourages you to focus on your breath and incorporates meditation is yoga. Keep reading to find out how yoga can help you fall asleep earlier, too.

The term “yoga” was first used in the Rig Veda, a sacred compilation of Hindu texts written in Sanskrit. Yoga then spread to surrounding countries in a variety of ways thanks to globalization. 

Before yoga spread across the globe, it was developed and refined into a multifaceted practice by Rishis, or sages. The Rishis meticulously documented their findings and beliefs in another ancient text known as the Upanishads. 

Yoga has been practiced for so many years by various cultures because it can improve your health in numerous and profound ways. Some of the health benefits of yoga include:

• Improves quality of life
• Promotes relaxation
• Boosts immune system
• Alleviates stress
• Increases flexibility
• Promotes mental health
• Promotes a sense of belonging
• Prevents injuries 

Not only can yoga improve your physical health, but it can also help you achieve a deeper sleep, helping you sleep through the night and wake up feeling refreshed. If you want to learn more about yoga and how it helps you fall asleep earlier, click here!

Together, we learned various ways to fall asleep earlier. By maintaining a consistent routine, regulating your circadian rhythm, exercising, eating specific foods, using natural sleeping aids like NightCap, and meditating, you can fall asleep earlier and improve your quality of life.