Last Updated on 10th February 2021
You might’ve heard that you need 8 hours of sleep to function at an optimal level many times before.
Yet, every time your bed hits the pillow, you lie awake staring at the ceiling, eventually succumbing to a Netflix binge out of boredom.
Despite the many perks of getting the recommended amount of sleep, staying asleep that long is a lot easier said than done, and you’re definitely not alone if you don’t know how to go to sleep for 8 hours.
In fact, a 2020 Sleep Survey found that 59% of respondents reported getting less than 6 hours of sleep every night, far below the recommended average.
The effects of 6 hours of sleep may be minor at first — daytime grogginess, lack of alertness, and general fatigue. But over time, the consequences of insufficient sleep can multiply. Good sleep quality is imperative to overall health, and as such, it’s essential to learn how to go to sleep for eight hours every night.
If you’re not getting enough sleep, then it’s time to reset your sleep habits. Clocking in 8 hours of sleep is just a matter of following a few actionable tips and investing in the right comfort essentials, such as a cozy weighted blanket and the best mattress for sleep. Here are some things you can try to drift off easily.
Pick a Bedtime
Knowing how to go to sleep for 8 hours means making a conscious plan to achieve that. The first step to extending your sleep time is deciding when you’ll go to bed.
For instance, if you need to be awake by 6 a.m., your bedtime should be no later than 10 p.m. Since it might take you a little longer to fall asleep, try to wind up by 9:30 p.m. so you can be in bed by then.
Along with picking a bedtime, learning how to go to sleep for 8 hours means staying consistent. If you work during the day, you’re likely in the habit of waking up at the same time, so stick with that at night, as well. Getting into the practice of going to bed and waking up at the same time can regulate your sleep cycle and help your body understand when it’s time to sleep.
Create a Routine
What does your wind-down routine look like? If you don’t have one, now’s the time to change that to ensure you’re getting a good night’s rest.
Unwinding after a long day is essential for letting go of stresses and prepping your mind for sleep. A nighttime routine can also help you get used to an earlier bedtime by making you feel like you’ve had sufficient time to pamper yourself.
The ideal nighttime routine may vary from person to person, but the best part is you have the freedom to unwind any way you choose to. You can take a warm bubble bath, read a book, stretch, meditate, or journal to calm your mind and de-stress.
Any amount of light before bed can affect your ability to fall asleep fast. Phones, tablets, and computers all emit a blue glow that’s notorious for suppressing melatonin, the hormone that tells your body when it’s time to sleep.
Training yourself to avoid screens before bed could just be the thing that teaches you how to go to sleep for 8 hours effectively. Though the temptation may be hard to resist, try enforcing a no-screens policy at least an hour before bed. Not only can this policy give you a better night’s rest, but you can also use this time to block out distractions and spend uninterrupted quality time with your loved ones.
Have a Late-Night Snack
There’s nothing like the excruciating pain of hunger pangs to keep you up all night. But when it comes to reaching for a snack, picking the right one is crucial for knowing how to go to sleep without any interruptions.
When you feel like having a midnight treat, steer clear of junk foods or anything with too many additives. Instead, opt for healthy choices that are filling but won’t cause any indigestion or heartburn. Here are some late-night snack ideas you can try when the pangs strike:
- Banana with nut butter
- Half a turkey sandwich
- Yogurt with fruit
- Avocado toast
- Crackers and cheese
Learning how to go to sleep for 8 hours starts in your bed, and the right comfort essentials can vastly improve your sleep quality. A weighted blanket, in particular, has several benefits that can lull you to sleep. These blankets provide a comforting hug-like feeling that can help you fall and stay asleep for longer.
The perfect weighted blanket will offer a gentle pressure stimulation that’s calming and provides therapeutic comfort. To ensure you stay cozy throughout the night without overheating, make sure to invest in a cool weighted blanket.
Sleeping soundly through the night doesn’t have to be complicated. To learn how to go to sleep for the recommended 8 hours, start by making small adjustments to your daily routine and working your way up. Over time, you’ll notice that these changes have a significant impact on your sleep health.