Sleepless woman in bed

5 Pre-Bedtime Tips To Help You Fall Asleep Earlier

By Haley Hughes

Sleepless woman in bed

Most of us look forward to when our day would finally end and we can relax and go to bed early after a day’s work. We’d alway have plans of having a regular bedtime to get a good night’s sleep knowing how important it is for our bodies and our productivity. Unfortunately, once bedtime rolls around, one thing leads to another, and we end up going to bed later than planned and wake up regretting it the following morning.

Of course, there are times that we have to delay bedtime for a good reason — tending to your sick child, finishing a report, studying for a final test. But most of the time, we procrastinate going to bed for no apparent reason. 

There may be a number of reasons why we procrastinate going to bed early. We may feel entitled to an extra hour after spending the day hard at work, or our need to finish all our tasks before turning in for the night, or it could be because we do not have the proper signals to keep us aware of the time.

Don’t despair. Going to bed early and keeping to your sleep schedule can be done. Follow these steps and you’ll find yourself going to sleep earlier before you know it.


1. Wind it down at least 30 minutes before bedtime. Put an end to work-related stuff or any strenuous activities. Instead, do some light reading, light stretching, or any relaxing activities to help you settle down.


2. Minimize light exposure before bedtime. The light from your smartphone suppresses your body's ability to produce the hormone responsible for telling your body it’s time to sleep. At the same time, it stimulates your brain and makes it harder to sleep. If you can’t help reading an ebook to help you relax, make sure to put on your blue light blockers. These will help with filtering the blue light from your gadget and minimize digital eye strain. 

Empire & Co.’s has a variety of blue light blockers for men and women, and blue light blockers for your little ones.

3. Create an environment conducive for sleeping. There’s no need to buy those expensive pillows and mattresses unless you want to. This simply means to make your bedroom an exclusive space for resting. Clean up the clutter, dim the lights, put in some scented candles, and lower the temp. These will signal your brain to relax. And don’t bring any work-related stuff in there or else you’ll be tempted to get up and check your emails or finish a project. And before you know it, it’s a downhill slide from there.


4. Set reminders to yourself. We often lose track of time when we get busy which is one of the reasons why we end up going to bed late. Decide on what time you need to start preparing for bed and set an alarm on your phone to remind you about it. This will slowly help you build a habit of responding to triggers for certain behaviors.

5. Avoid heavy meals, caffeine, and alcohol. Similar to light, food, alcohol, and caffeine have a stimulating effect on the body that is disastrous to your sleep duration and sleep quality. Time your meals a few hours before bedtime and instead of coffee, try a soothing tea to help you relax and sleep early.

Having trouble sleeping and lack of sleep is frustrating, and can have detrimental effects on our physical and mental health. These simple tips will make sure to condition your mind and body to sleep early and help you maintain your sleep schedule.


The Empire & Co Team


Leave a comment