Are you a bedtime procrastinator? Do you often find yourself mindlessly scrolling on your phone late at night? You are not alone – this habit is practiced by so many people nowadays. Why go to bed early, when you can binge watch your favorite show, right? Well, there are numerous benefits of going to bed early. Getting just a little more sleep can not only help you feel well-rested, it can make a huge difference to your well-being. In this article, we will explore the benefits of going to bed early and list all the reasons why you should start doing it.
Improved Sleep Quality
If you go to bed early, you will be able to maintain a healthy sleep routine and stick to your natural circadian rhythm.
The circadian rhythm is a sleep-wake cycle that allows your body to determine sleeping and feeding habits and keep bodily functions in check. Long-term disturbance in circadian rhythm can lead to insomnia, fatigue and depression. To avoid this, try to get around 7-8 hours of sleep at the same time every night. Synchronize with the earth and fall asleep closer to sunset and wake up right after sunrise.
More Energy
We all know that terrible feeling of tiredness after getting just a few hours of sleep. Sometimes, the lack of energy is simply a result of not getting enough sleep. During sleep, the body repairs cells, releases hormones and proteins and restores energy that we lost while awake. This is why you should give your body time to rest and let it get into a state of deep sleep.
Increased Productivity
One of the benefits of going to bed early is the increase in productivity. Getting enough quality sleep can do wonders for your brain. It can boost your memory, improve focus and cognitive function.
This helps in processing and retaining new information, and being more productive during your workday. Once you develop the habit of going to bed early, the usual morning grogginess will become a thing of the past!
Healthy Heart
Heart disease is the leading cause of death around the world, and this is why we should all be looking for ways to guard our hearts and develop habits that would prevent heart disease. Why go to bed early? Sleep lowers blood pressure, which is extremely important for a healthy heart. On the other hand, sleep deprivation increases the risk of stroke and heart attack, and of course, we need to avoid this at all cost.
Sleep Reduces Stress
Sleep deprivation often leads to anxiety, irritability, chronic stress and mental exhaustion. Naturally, if you turn in early and get enough sleep, you will wake up feeling well-rested, refreshed and most likely, in a good mood.
This doesn’t mean that your problems would magically disappear, but your day would surely be better because you wouldn’t have to deal with the added stress of not getting enough sleep.
Strong Immune System
One of the best benefits of going to bed early is having a strong immune system. If you’re managing to maintain a healthy circadian rhythm, you don’t need to be worried about catching a cold or the flu. Lack of sleep can cause a decrease in the production of cytokines and infection-fighting antibodies, which leads to weakened immune function. On the contrary, getting enough sleep gives your body the time and energy to produce protective cells that fight off infection.
Reduced Risk of Diseases
If you’re looking to lower the risk of developing chronic conditions and diseases, you should try to get more good quality sleep. Sleep deprived individuals are more likely to suffer from serious illnesses such as cancer, diabetes, heart disease, kidney disease and stroke. So, aside from exercising and eating right, get more sleep to keep diseases at bay.
Healthy Weight
Why go to bed early? Good sleep can help you on your journey to staying fit.
Sleep deprivation can change the hormones involved in regulating metabolism, which results in an imbalance in the metabolic system and changes in your appetite. Sleep deprivation increases the risk for weight gain and type 2 diabetes. If you’re trying to maintain healthy weight, make sure to turn in early and get plenty of sleep every night!
How to Go to Bed Early
The benefits of going to bed early are undeniable, however, developing this habit is easier said than done. There are so many distractions that get in the way of good sleep, and it’s no wonder that around 70 million Americans suffer from sleep disorders. It seems like the struggles of the fast paced lives leave very little room for peace, tranquility, and restful sleep. So, how to fall asleep early? Here are some tips that will help you relax and drift off.
- Limit exposure to blue light – turn off your devices an hour before bedtime
- Make sure your bed is in a dark room
- Invest in a high quality mattress and a comfortable pillow
- Block out noise – listen to a white noise machine or wear foam earplugs
- Consider taking 1mg of melatonin supplementation 30 minutes before bed to raise your melatonin levels and fall asleep quickly
- Make sure the room temperature is not too cold and not too hot – keep it at approximately 65 degrees Fahrenheit
Bottom Line
It’s time to ditch the habit of staying up late and welcome long, restful sleep into your life. There are so many incredible benefits of going to bed early, and you would not want to trade any of them for a late night show. So, next time you’re wondering whether to stay up a little longer or call it a night, do your body a favor and hit the sack!