How to Go to Sleep Earlier: A Step-by-Step Guide

You might have heard about the benefits of sleeping earlier and you’ve tried it but your body and mind just can’t sleep earlier. You might have laid in bed just staring at the ceiling with your mind more awake than ever. If this has happened to you before, you're not alone. Up to 3% of adults suffer from circadian rhythm sleep disorders, and many more deal with delayed sleep patterns that interfere with their daily schedules. Whether you're preparing for an early work shift, trying to align with family routines, or simply wanting to optimize your health, shifting your bedtime earlier requires a strategic, science-based approach.

Successfully going to sleep earlier involves gradually shifting your circadian rhythm through strategic light exposure, consistent timing, and supportive sleep hygiene practices. Research shows this process typically takes 1-2 weeks when done properly. In this post, we will walk through the science behind your body’s internal clock and a step-by-step guide of how to go to sleep earlier. 

Understanding the Science: Why Going to Sleep Earlier Is Challenging

The Circadian Clock System

Your ability to fall asleep is controlled by a 24-hour internal clock in your brain that regulates cycles of alertness and sleepiness. This circadian system, located in the suprachiasmatic nucleus (SCN) of your hypothalamus, operates like a master conductor orchestrating multiple biological processes.

The intrinsic circadian period is very tightly distributed around approximately 24.2 hours in most adults. This means your internal clock naturally runs slightly longer than a 24-hour day, requiring daily adjustments to stay synchronized with the earth's rotation.

The Two-Process Model of Sleep

Sleep regulation involves two key mechanisms working in tandem:

1. Circadian Process (Process C): Your internal clock promotes alertness during the day and sleepiness at night
2. Homeostatic Process (Process S): Sleep pressure that builds during wakefulness and dissipates during sleep

Sleep is most likely to be refreshing when your circadian rhythms align with natural light-dark cycles. When you try to sleep earlier than your circadian rhythm dictates, you're working against powerful biological forces in your body and mind.

Why Earlier Bedtimes Resist Quick Changes

There's a forbidden zone for sleep in the early evening when energy levels rise as part of your circadian rhythm, typically occurring 2-3 hours before your usual bedtime. During this period, falling asleep becomes nearly impossible unless you're severely sleep-deprived. This is why you might experience a wide-awake mind and racing thoughts when you’re trying to sleep earlier than usual. 

Step-by-Step Guide to Earlier Sleep

Step 1: Calculate Your Target Schedule

Adults generally need at least seven hours of sleep for optimal health, making it crucial to work backward from your required wake time. For more detailed guidance on determining your ideal sleep duration, see our comprehensive sleep guide and use our sleep calculator.

Here are some action steps you can take:

• Determine your ideal wake-up time
• Subtract 7-9 hours (based on your individual sleep need)
• Add 30 minutes for the time needed to fall asleep
• This gives you your target bedtime

Step 2: Implement Gradual Timing Shifts

Gradual changes are easier to implement than big sweeping adjustments and prevent the circadian disruption that causes lying awake at night.

Here are the gradual changes you can take to shift your timing:

• Week 1-2: Shift bedtime and wake time earlier by 15-30 minutes every 2-3 days
• Give yourself at least three to four nights to get comfortable with each new schedule
• Maintain consistency even on weekends (maximum 1-2 hour variation)
• Track your progress with a sleep diary

This works because a gradual approach gives your body time to adjust without rebelling, allowing your circadian clock to naturally synchronize with the new schedule.

Step 3: Strategic Light Exposure Management

Light is the principal circadian synchronizer in humans, capable of shifting your internal clock when timed appropriately. You can learn more about optimizing your circadian rhythm for better sleep timing.

There are two important timings for “light” that you need to take note of. 

Firstly, your morning light protocol involves:

• Get bright light exposure (≥2,000 lux) within 30 minutes of waking
• Morning light therapy significantly phase-advances the sleep/wake cycle
• Aim for 30-60 minutes of natural sunlight or use a light therapy device

Morning intermittent bright light combined with afternoon melatonin produced phase advances of 2.5-2.6 hours compared to 1.7 hours with placebo. Morning light signals to your body that it is time to wake up and start your day. 

Secondly, your evening light protocol involves:

• Begin dimming lights 90 minutes before target bedtime
• Avoid bright lights because they hinder melatonin production
• Use blue light blocking glasses if screen use is necessary
• Evening electronic devices show negative effects on all sleep parameters

Step 4: Optimize Core Body Temperature Regulation

Sleep onset typically occurs during the downslope of core body temperature, and manipulating temperature can influence sleep timing. By cooling down your body temperature, your brain starts thinking that it is time for sleep. For specific recommendations, check out our guide on optimal sleep temperature.

In order to help regulate down your core body temperature when you’re getting ready for sleep, try these tips: 

• Keep bedroom temperature between 65-68°F (18-20°C)
• A 10-minute warm shower taken 20 minutes before bedtime improved sleep onset
• Wear warm socks to promote peripheral vasodilation
• Avoid intense exercise within 3-4 hours of bedtime

This works because core and brain cooling during NREM sleep increases expression of clock genes, reinforcing circadian rhythms and promoting deeper sleep.

Step 5: Strategic Melatonin Supplementation (If Appropriate)

Melatonin administration several hours before its endogenous peak effectively advances sleep time. Before considering melatonin, review our detailed guide on melatonin dosage and side effects and explore natural sleep alternatives.

Here is a suggested protocol (remember to always consult your healthcare provider first):

• Take 0.5-3mg of melatonin 4-6 hours before current bedtime
• Both 0.5mg and 3.0mg doses produced similar phase advances
• Time administration to occur during late afternoon/early evening
• Maintain consistent timing throughout the adjustment period

An important note is that melatonin timing is crucial. Taking it at the wrong time can delay rather than advance your circadian clock. Additionally taking too little or too much can produce the wrong effects so do your research before using melatonin. 

Step 6: Establish Pre-Sleep Routines

Following the same steps each night reinforces in your mind that it's bedtime. What you want to do is train your brain to associate the same pre-sleep routine with a trigger for bringing on sleep. For comprehensive guidance on creating effective evening routines, see our sleep hygiene tips.

Here are some pre-sleep routines that you could implement: 

• Begin wind-down routine 60-90 minutes before target bedtime
• Include calming activities: light reading, gentle stretching, meditation
• Reserve the bedroom only for sleep and intimacy
• Keep room dark, quiet, and cool
• If you experience anxiety about the schedule change, read our guide on conquering sleep anxiety

Step 7: Address Lifestyle Factors

Lastly, all of these steps above need to be combined with overall lifestyle changes. Doing a consistent pre-sleep routine isn’t going to be helpful if you’re guzzling a cup of coffee right before bed or if you’re eating a large meal 30 minutes before trying to sleep. 

Caffeine Management

• Stop caffeine consumption 6+ hours before bedtime
• Large doses of caffeine close to bedtime have acute disruptive effects

Exercise Timing

• Morning exercises show protective effects on sleep quality and latency
• Complete intense workouts at least 4 hours before bedtime
• Light stretching or yoga can be beneficial in the evening
• Learn more about how exercise affects sleep

Meal Timing

• Eat dinner at least 4 hours before bedtime
• Heavy evening meals are associated with shorter sleep duration
• For more guidance on this topic, see our article on eating before bed

Expected Timeline and What to Expect

Once you work on these steps, here’s what you can expect week after week. Change doesn’t happen overnight so try and be patient with your mind and body! 

Week 1

• Expect some difficulty falling asleep at the new time
• Feeling groggy when you wake up is normal for 20-30 minutes
• May experience mild daytime fatigue as your body adjusts

Week 2-3

• Most people see improvements within several days to a couple of weeks
• Sleep onset should become easier
• Morning alertness typically improves

Factors Affecting Adjustment Speed

How long adjustment takes depends on how much you're changing your schedule:

• 1-2 hour shift: 3-7 days
• 2-4 hour shift: 1-2 weeks
• Major schedule overhaul: 2-4 weeks

Research Spotlight: The Power of Combined Light and Melatonin Therapy

A groundbreaking study published in the Journal of Clinical Endocrinology & Metabolism investigated whether combining morning bright light with afternoon melatonin could enhance circadian phase advancement beyond either treatment alone.

Study Design: 44 healthy adults underwent 3 days of treatment with gradually advancing sleep schedules, morning intermittent bright light (four 30-minute pulses at ~5000 lux), and either 0.5mg melatonin, 3.0mg melatonin, or placebo taken in the afternoon.

Key Findings:

• Combined treatment produced significantly larger phase advances (2.5-2.6 hours) compared to light alone with placebo (1.7 hours)
• Both melatonin doses were equally effective
• The combination advanced circadian rhythms almost 1 hour per day with minimal circadian misalignment

Clinical Implications: This research demonstrates that strategically combining multiple chronobiological interventions can accelerate the process of shifting to earlier sleep times while minimizing the discomfort typically associated with schedule changes.

Real-World Application: For individuals needing to advance their sleep schedule by 2+ hours, combining morning light therapy with properly timed melatonin (under medical supervision) may reduce adjustment time from weeks to days.

Common Mistakes to Avoid

You might have tried some of these steps before but they didn’t work for you. Here are some reasons why they might not have worked: 

The "Cold Turkey" Approach

Attempting to shift bedtime by several hours overnight typically backfires, leading to lying awake frustrated and potentially developing negative sleep associations. If you're struggling with this, our article on what to do when you can't sleep provides helpful strategies.

Inconsistent Implementation

Consistency is critical for creating a sleep schedule. Weekend variations can undo weekday progress. Learn more about why your sleep hygiene matters for long-term success.

Ignoring Light Exposure

Many people focus only on bedtime without addressing the light-dark cycle that drives circadian rhythms.

Unrealistic Expectations

Individual differences in circadian timing can be amplified by artificial light exposure patterns, meaning some people naturally require more time to adjust.

Special Considerations

For Shift Workers

• Start gradually shifting sleep-wake times before the schedule change
• Use blackout curtains and sleep masks for daytime sleep
• Consider professional consultation for rotating shift patterns

For Extreme Night Owls

Individuals with intrinsic circadian periods longer than 24.2 hours may experience significant mismatch between weekday and weekend sleep times. These individuals may benefit from:

• Longer adjustment periods (3-4 weeks)
• Professional light therapy guidance
• Possible consultation with a sleep medicine specialist

Age-Related Factors

Circadian rhythms begin developing shortly after birth but shift later during puberty. Adolescents naturally experience delayed sleep phase, making earlier bedtimes particularly challenging and potentially requiring modified approaches.

Maintaining Your New Schedule

Long-Term Success Strategies

1. Consistent Light Exposure: Continue morning light exposure even after adjustment
2. Weekend Boundaries: Limit weekend sleep-in to 1-2 hours maximum
3. Seasonal Adjustments: Increase morning light exposure during darker months
4. Monitor and Adjust: 80% of users experience more energy within five days when following science-based sleep optimization

Signs You've Successfully Adjusted

• Feeling naturally sleepy at your target bedtime
• Waking up refreshed at your desired time without multiple alarms
• Stable energy levels throughout the day
• No significant weekend sleep pattern disruption

If you're still waking up tired despite following these steps, explore our guide on why you might not feel rested after sleep.

When to Seek Professional Help

Consider consulting a sleep medicine specialist if:

• You've followed the protocol for 4+ weeks without improvement
• You experience excessive daytime sleepiness or mood changes
• You have underlying sleep disorders (sleep apnea, restless legs, etc.)
• You suspect a circadian rhythm sleep disorder, which may require specialized treatment

For a structured approach to sleep improvement, consider cognitive behavioral therapy for insomnia (CBT-I) or sleep coaching as evidence-based alternatives to medication.

Working With Your Natural Instincts

Going to sleep earlier isn't just about willpower—it's about working with your biology rather than against it. By understanding how your circadian system functions and implementing evidence-based strategies, you can successfully shift your sleep schedule while maintaining sleep quality and daytime functioning.

The key is patience, consistency, and a multi-faceted approach that addresses light exposure, timing, temperature, and behavioral factors. The best treatment for long-term sleep improvement is proper sleep hygiene through behavior modification, making these strategies not just effective for schedule changes, but beneficial for lifelong sleep health.

Remember: Sleep hygiene has little cost and virtually no risk, making it an accessible starting point for anyone looking to optimize their sleep timing and overall health.

For additional evidence-based strategies to improve your sleep, explore our comprehensive guides on 10 tips to improve your sleep and how to improve sleep quality at home.

This article is for educational purposes only and should not replace professional medical advice. Consult with a healthcare provider before making significant changes to your sleep schedule or using supplements like melatonin.