How many times have you promised yourself to be an early riser and failed miserably? Well, let me guess, endless times. Don’t worry, you are not alone. In this article, I am just going to tell you a few simple tricks that can help you wake up early. So here are my top 7 tips which will help you fall asleep early without any trouble.1. Workout
If you are someone involved in a desk job or any job which requires little to no physical activity, a good workout schedule can help you sleep like a baby. Cytokines released during long, intense training causes sleepiness afterwards – this does not occur with shorter exercise. So if you are someone who feels very energetic even in later hours of the day which as a result gives you trouble falling asleep at the right time, intense exercise is what you should go for. However, the opposite effect can be seen with light and short exercise. So see for yourself, what works the best for you.
© Thinkstock2. Be Cautious While Using Pre-workout Supplements
Pre-workouts contain substances which enhance your energy levels during the workout. Almost all the pre-workouts are loaded with significant amount of caffeine which can interfere with sleep.
a) If you are using a pre-workout, watch out for Caffeine content. It should be no more than 200mg.
b) Make sure you take the pre-workout at least 6-8 hours before your sleep so that it doesn’t keep you awake till midnight.3. Watch Your Daily Tea/Coffee/Soft drink intake
Beverages such as soft drinks, tea, coffee, energy drinks, etc are loaded with good amount of caffeine in varying amounts. So you should avoid these later in the night. If you still want to have some beverage, opt for green tea or de-caffeinated coffee powder.
© YouTube4. Power Down Your Gadgets
There’s a lot of evidence that blue light, emitted by smartphones, tablets, laptops, and many other electronic devices, impact the quantity and quality of the sleep we are getting. Yeah, that includes no WhatsApp or Instagram just before bed.
© Thinkstock5. Stick To A Schedule
Stick to a sleep schedule. Go to bed and get up at the same time every day. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night.6. Avoid Smoking Before Bed
You may think an evening cigarette calms the nerves, helping you get you ready for bed. Unfortunately, nicotine is not just a depressant but also a stimulant, making it harder for you to fall asleep. If you can’t give up cigarettes altogether, start by saying no to it before bed.
© YouTube7. Go To Sleep Only When You Are Truly Tired
Struggling to fall asleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.
These are the most practical tips I can give you which helped me from being a night owl to an early riser. If you still have trouble sleeping, consult a doctor and don’t do self-medication of any sort.