If you’re a night owl, the struggle to sleep early is all too familiar. Those late hours feel like your prime time—when creativity thrives, thoughts feel clearer, or you finally get a moment to unwind. But the mornings? They’re a different story. You’re groggy, sluggish, and wishing you could hit snooze one more time. Shifting to an earlier bedtime might seem impossible, but you’re not alone; it doesn’t have to stay this way.
Research from Sleep Medicine reveals that even minor adjustments to your sleep routine can make a huge difference, improving mental health, energy, and focus. And with daylight savings time right around the corner, there’s no better moment to reset your circadian rhythm and embrace healthier sleep habits.
So, how do you retrain your body to fall asleep earlier even when you’re not a morning person? The key is to work with your biology, not against it. Below, we’ll cover science-backed strategies to help you transition smoothly to an earlier bedtime, wake up feeling refreshed, and take control of your sleep cycle for good.
Why the Time Change Makes It Tough
As daylight savings time arrives, many of us face shifting our clocks by an hour. Even a small change can disrupt your bedtime and sleep routines—especially if you’re a habitual night owl. When you’re used to winding down late, asking your body to fall asleep faster and wake up earlier can feel like a real shock. Combine that with our modern lifestyles—late-night screen time, busy evening schedules, or an active social life—and it’s no wonder you might feel stuck in your night-oriented pattern.
However, aligning your sleep-wake cycle more closely with natural daylight hours can yield significant health benefits. Not only does it support more consistent energy levels, but it also boosts mood, enhances concentration, and supports better overall mental health.
Gradual Changes for a Happier Sleep Schedule
1. Shift Your Bedtime in 15-Minute Increments
Instead of trying to go to bed an hour or two earlier overnight, start small. Each evening, aim to get into bed 15 minutes earlier than the night before. Over a week or two, your body will begin to adjust, making the transition much smoother.
The method works because it first allows your circadian rhythm time to adjust gradually. It also helps regulate sleep hormones like melatonin. Second, it enables you to avoid the dreaded tossing and turning that comes with trying to force sleep when your body isn’t ready.
2. Set a Wind-Down Routine
A relaxing bedtime routine is key to signaling your brain that it’s time to slow down. Try sipping on a cup of chamomile tea, widely known for its soothing effects, or listening to calming music to help you ease into rest mode. Consider other relaxation techniques, like gentle breathing exercises or reading a book (in soft lighting) to calm the mind further. The more consistent and soothing your routine, the better your chances of drifting off naturally.
3. Embrace Morning Light (or Light Therapy)
Light is one of the strongest cues for regulating our circadian rhythm. As you work on going to bed earlier, ensure you get plenty of morning light to reinforce your new schedule. Open your curtains when you wake up, or take a short walk outside if possible. If natural light isn’t an option (especially during darker seasons), consider investing in a light therapy lamp that imitates daylight, helping your body adjust to waking up early.
4. Avoid Stimulating Activities Before Bed
Our modern world offers countless late-night temptations, from endless social media scrolling to action-packed TV shows. However, these activities can keep your mind too stimulated, making it harder to wind down. As part of your new sleep routine, try to power down screens at least 30 minutes to an hour before bedtime. If you need to block out stray lights from devices or windows, an eye mask can help create a darker environment, encouraging you to drift off more easily.
5. Reset Your Internal Clock With Daylight Savings Time
While daylight savings time might feel like a disruption, it can also be a golden opportunity to reset. Consider the upcoming time change as a cue to start fresh. Adjust your bedtime and wake-up time to align with the shift, and stick to the plan consistently for a few weeks. Over time, your body’s natural rhythms will catch up.
6. Consistency Is King
No matter what changes you implement, consistency is crucial. Go to bed and wake up at the exact times every day—even on weekends—to reinforce your new pattern. This helps “train” your internal clock, making it easier to maintain momentum and avoid sliding back into late-night habits. If you slip up (which happens to all of us), pick up where you left off the following night.
7. Make Mornings More Pleasant
If waking up early feels like punishment, it’s no wonder you resist it. Instead of dragging yourself out of bed dreading the day, create small incentives that make mornings more enjoyable. Start with something simple: play your favorite music as you get ready, prepare a delicious breakfast you look forward to, or step outside for fresh air to wake up your senses.
It also helps to set up your mornings the night before. Lay out your clothes, prep your coffee or tea, and organize anything to avoid the frantic rush. The more positive and structured your mornings feel, the easier it will be to embrace your new routine—rather than counting the hours until you can sleep in again.
Don’t Forget Your Mattress Matters
A comfortable, supportive mattress can make all the difference in helping your body relax and adjust to an earlier bedtime. When you’re eager to snuggle into bed, you’ll be more likely to maintain your new schedule. If you’ve been struggling with discomfort or tossing and turning at night, consider exploring the mattress options at Bedding Mart. Investing in the right mattress not only supports your posture and reduces nighttime restlessness but can also make you genuinely look forward to crawling into bed each evening.
