The early morning has gold in its mouth.
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Self-improvement site for early risers - how to sleep well, wake up early and what to do then...

Tip #28. Do Not Go To Bed If You Do Not Feel Sleepy

To wake up early in the morning you should get a habit of going to bed and waking up at the same time every day, but… There is one exception to this rule. On some days you may not feel sleepy enough at the time when you usually go to bed. This often happens if your day was calm and quiet and you aren’t feeling tired. Or, in the opposite situation, you may be so excited about something that happened to you today you simply can’t sleep.

If this happens to you and you are unable to sleep, don’t lie in bed awake. Get out of bed, do something relaxing until you feel sleepy – read book, take warm bath, listen to quiet music or audiobooks, go out to take a breath of fresh air. Don’t try to exercise in order to get you tired – you shouldn’t do any active physical exercises within one hour of sleep (okay, having sex is an exception Wake up smiley ). Don’t try to solve some complex and important problems right before going to bed, because your goal should be to slow down your mental processes, not to activate and accelerate them.

Ririan in his post 9 Little Known Ways To Sleep So It Counts recommends to follow the 20-minute rule:

If you can’t fall asleep in about 20 minutes, whether at bedtime or after awakening in the night, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia.

Ririan also cites Dale Carnegie:

“If you can’t sleep, then get up and do something instead of lying there worrying. It’s the worry that gets you, not the lack of sleep.”

So one simple rule to remember from today’s tip is that you should only go to bed when you feel sleepy and so exhausted that you expect to be soundly sleeping within 5 minutes of hitting the bed. It’s still important to wake up and get out of bed at your regular awakening time. Do not worry that your sleep will be 30 minutes shorter, your body will adjust to it. Moreover, shorter sleep today means you will fall asleep faster tomorrow.

One of the great benefits in becoming an early riser and waking up early in the morning is that you will rarely have problems falling asleep in the evening. As an office worker who spends all day in the office sitting at the computer I had troubles falling asleep quickly. It usually took me 30 to 60 minutes to fall asleep, and then, again, I had troubles waking up early in the morning. After becoming an early riser it hardly takes me more than 5 minutes to fall asleep. I also noticed that over time the duration of my sleeps shortens without losing its effectiveness. I’m sure it’s one of the positive outcomes from falling asleep quickly. Try it and you will never regret it.

Sweet dreams and happy early wake ups to you all!

Added: 8/12/2007 11:29:12 AM

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Comments

J. says:
8/13/2007 2:51:37 AM
You know what?

Your blog is probably going to be the first one I'm actually going to read, and come back for more. Great stuff!

Michael Keneski says:
8/15/2007 10:48:28 AM
I think that the trick to falling asleep is to try andstay up as long as you can. When you lay down to go to bed due to it being late and your not tired, then you will toss and turn. Doesn't work that way. Wait until you feel you are straining to stay up and then hit the sack. Try watching TV. That usually does the trick.

Andrew says:
8/15/2007 12:21:06 PM
don't watch TV either, it keeps the brain active is a tip I heard and since moving the TV away from the Bed I sleep like a baby
sitefever says:
8/15/2007 6:04:10 PM
You've got some great advice on this site! I'm a morning person myself, so I can't sleep past 7AM if I wanted to, but I know a lot of people who can use your advice and I'll be pointing them this way...

Keep up the good work!

Sleeping Dude (Blog Author) says:
8/18/2007 5:05:43 AM
Michael,
staying up as long as you can will definitely help you fall asleep faster, but your body still need to get sufficient amount of sleep, which means you'll have to sleep longer in the morning. I also tend agree with Andrew, TV is probably not the best sleeping tool.

mlankton says:
8/19/2007 6:31:05 AM
Absolutely agree. Going to bed early because you have to wake up at 5am and not because you are tired is a recipe for laying there pressuring yourself to fall asleep. This will more than likely raise your blood pressure and keep you up.
Fortunately, waking up at 5am generally makes you ready for bed early, so I think it's easy for most people to fall into a normal sleep rhythm around an early schedule.

Eliot says:
8/24/2007 3:55:09 PM
I can stay awake for hour without feeling tired. Its no problem for me to stay awake till morning - but when I go to bed I'll sleep soon... Anyway, it a great idea for a blog!
Girls Night says:
8/29/2007 3:04:39 AM
Whilst I agree with this, it's kind of hard for me as my boyfriend starts early in the morning (5AM) and is understandably always looking to go to bed around 9PM. I don't want him to go to bed alone, so normally go to bed at the same time, even though I don't have to get up until around 9AM. Result is I toss and turn all night and wake up exhausted even though I've been in bed for 12 hours :-(

swollenpickles says:
9/9/2007 7:29:53 AM
My biggest problem is I'm often not tired at night, it's when I wake up in the morning that I'm tired! Makes no sense.
Crystal says:
9/10/2007 12:08:31 AM
This is a great tip, but I agree with swollenpickles, if I only go to bed when I'm tired, I will only be going to bed in the morning. I have to figure out a way to get tired at night.

cynthia says:
1/2/2008 6:58:08 PM
Thanks! I kind've did that already but i felt guilty about it, like i was making the problem worse. I wouldn't suggest watching TV tho...i think its too stimulating...if anything do something mundane like filing paid bill stubs or try reading that book that you cant get past the first paragraph of. Also try some simple yoga poses. I also read somewhere that insomnia can be caused by dehydration so take a drink of water b4 you lie back down. Not too cold tho.
Dean says:
1/7/2008 1:27:41 PM
The problem I have is not really waking up. If I get 5 or 6 hours I'm good but my main issue is falling asleep. Like you said I try and do something relaxing like reading. but I'll end up reading all night and won't get any sleep. I refuse to use any medication, I don't even take and aspirin when I have a headache. Really the only thing I can do is sit and wait. One thing I've noticed is don't watch TV it will suck you in Even if theres nothing on but infomercials about a knife set for 5 easy payments of 19.99. LOL

rafting in chile says:
4/4/2008 9:16:39 AM
If you know you need to go to bed and your not tired, do something that makes you tired. For some people that's reading a book for others it's watching t.v. Reading a book at night always works for me.
Contact Lenses says:
5/1/2008 1:53:39 PM
Fortunately for me (and not so fortunately for my wife!) I fall asleep within five minutes of hitting the pillow. However, your advice is well worth passing along to my better half who lies awake for an hour sometimes. Thanks.

rajput says:
5/25/2008 10:17:03 PM
my sleep breaks due to emotional pain in near possible breaks in married life with spouse fear of separation with wife
joanna83 says:
3/2/2011 5:29:50 AM
you have to calm yourself,exercise in the morning by doin a brisk walk,lack of sun vitimin d, can prevent sleep,anxiety and stress,worrying for no reason,if have a good partner who will listen sorted,otherwise can drink herbal teas that promote sleep,a soak in bath before bed with lavender in it does trick for me,ear plugs if live in noisy neighbourhood.hope this helps.

Devin Thayer says:
3/4/2011 12:25:27 PM
"you watch scary TV movies..." I doubt that's a serious common issue,; nonetheless, it should be important to not worry or feel excited in your bed. Your bed should be a place of relaxation.

From Dark Sides of Sleeping:
"Experts also advise that you avoid worrying, watching TV (especially those scary late-night movies), reading scary mysteries, and doing other things besides sleep and sex in bed. The idea is not to make a habit of being worried or alerted in bed. If you are a person who worries, select a place to worry (such as a chair in another room), and sit down to worry there. When you are tired of worrying, then go to bed."

Haha, "tired of worrying" is a bit vague.

Wooden Beds and Bedframes says:
3/17/2011 9:58:20 PM
How about a spot of yoga or abdominal exercises before you sleep? That always help put me to bed. Ab exercises before bed also burns fat that will otherwise be stored in the tummy when you are sleeping.

family help says:
4/19/2011 4:24:22 AM
Hi,
Sleep needs vary from person to person. Some need only four hours per night, but others seem to need 10.Some people complain because they sleep "only" five or six hours each night. Yet many of these people awake rested in the morning and function well during the day. Five or six hours of sleep is all they need most of the time.

Regards,
Vanessa.

pallet racking says:
9/9/2011 1:10:21 AM
I feel tired and sleepy after jogging and the next day need to sleep longer than I generally do. Is this normal? The next day if I force myself to get up from sleep as usual, then I can not do my daily work with full concentration because I often feel sleepy. How to avoid this?

sportsleisurege says:
9/25/2011 12:44:40 AM
Whilst I agree with this, it's kind of hard for me as my boyfriend starts early in the morning (5AM) and is understandably always looking to go to bed around 9PM. I don't want him to go to bed alone, so normally go to bed at the same time, even though I don't have to get up until around 9AM. Result is I toss and turn all night and wake up exhausted even though I've been in bed for 12 hours :-(

MetaStock says:
12/14/2011 12:27:33 AM
I can't sleep at night no matter what i do. I just cant feel sleepiness. I need to know

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