Turn off the lights and do this to help you sleep well -1

Going to bed early not only does not increase sleep time, but makes insomnia worse

Insomniacs often go to bed early to try to fall asleep, hoping to sleep longer or increase their chances of falling asleep earlier, or to make up for lost sleep, which is their usual strategy for coping with insomnia.

In fact, going to bed early not only does not increase sleep time, but will make insomnia worse. The reason is simple: the earlier you go to bed and the longer you stay in bed, the longer you will be awake before going to bed, which will weaken the sleep system and aggravate insomnia. Over time, too much time in bed will reduce sleep efficiency, and the wakefulness cues sent by the bed will become stronger.

Reduce the time spent in bed to more closely match the average amount of sleep you get each night

So the second rule of your sleep schedule is to reduce your time in bed so that it is closer to your average sleep time each night. Let's say your sleep log shows that you average 5 hours of sleep per night and 8 hours in bed, then you want to reduce your time in bed to about 5 hours. You can go to bed later, wake up earlier, or do both. Simply add an hour to your average sleep time to determine the maximum amount of time you can stay in bed. If you sleep an average of 5 hours, then your time in bed should be limited to 7 hours (however, you cannot stay in bed less than 5.5 hours, otherwise you will not get core sleep).

Subtract the maximum amount of time you will spend in bed from the time you plan to wake up to determine the earliest time you can go to bed.

If you decide that you can only stay in bed for 6 hours at most and plan to get up at 6 am every morning, then no matter how tired you are, you should not go to bed until after midnight.

You might think that spending less time in bed would reduce your sleep time, but the opposite is actually true. In fact, this will increase the time spent awake before bedtime, strengthen the sleep system, and thus increase the total sleep time. Additionally, your sleep efficiency will improve and the connection between your bed and sleep will become stronger.

Of course, spending less time in bed is only a short-term approach. Once your sleep efficiency increases to 85% (the average sleep efficiency for normal sleepers is 90%), there is no need to continue reducing your time in bed. If your sleep efficiency has been at least 85% for two consecutive weeks and you are confident that you can continue to maintain this sleep efficiency, you can increase your time in bed by 15 minutes each week. Over time, you'll eventually get the amount of sleep you're satisfied with.

1. If you feel very tired and it is difficult to postpone going to bed, stretch your muscles a few hours before going to bed.

For example, taking a walk or doing housework can help fight off fatigue. It's even harder to push back your bedtime if you've been lying on the couch watching TV all night.

2. You must wind down 1 hour before bedtime

You can do something relaxing, such as reading some books, doing some hobbies, listening to music, etc. During this time, try to avoid stimulating activities such as making phone calls, arguing, handling business, playing on the computer, or watching unpleasant TV programs. However, if you are too relaxed during this time and want to go to bed before the appointed time, you can do some simple exercises to eliminate fatigue. For example, you could walk around during TV commercials or after reading every 10 pages of a book.

3. If you decide to get up earlier every day to reduce the time in bed, it is best to arrange some activities after getting up early accordingly

For example, exercising, walking the dog, drinking coffee while reading the newspaper, etc. These tips can help boost your energy and make you more likely to wake up on time.