21 Tips on How to Fall Asleep Early

• If you don't go to bed on time and get enough sleep, you may suffer from poor sleep quality.
• Don't text to your friends when you are lying down in you bed. It keeps you awake!
• Make sure you don't use the snooze button. Force yourself to literally jump out of bed every morning, even do a few jumping jacks to get the blood flowing.
• If you, however, do not have a sleeping disorder, try to avoid sleeping pills. Your sleep should not be forced.
• Try reading a book for a bit. If you can't fall asleep, reading will make you tired.
• Ensure that you are setting reasonable goals; some people cannot get 8 hours of sleep.
• Try to avoid taking your phone or tablet to bed. It is addictive and eats away time and you never realize.
• If you can't resist using an iPhone or gadget with a screen then turn the brightness down to the low/lowest setting. This will make you more tired staring at a darker screen.
• Children may require extra sleep. Teens who have a big test the next day will do better if they go to bed early instead of staying up late to study. If you have a reasonable time to study each day, this shouldn't be a problem.
• If you have a habit to take a nap when you return from school/work, try to resist it. As a result, you will be tired sooner, allowing you to sleep early.
• Make the room extremely dark. Darkness tells your body that it's time to go to sleep.
• Often, when teens are tired, they suffer from stress, so comfort them or tell them to relax and not to worry much. It'll help them feel better.
• Reading is a great way to transition to bed, but make sure that it isn't on something bright like an iPad (unless this truly doesn't bother you.) eReaders are mostly made to replicate books and require some light so they are fine. Also, relaxing (naturally caffeine free) tea is perfect before bedtime.
• If you can't fall asleep try clearing your mind so you're not thinking about anything.
• Don't ever force yourself to sleep, if you don't feel tired, just lie in your bed and relax, eventually, your body will get tired, and you fall asleep. This also gives you time to think.
• In the summer, put your alarm clock on the other side of the room so you are forced to get up to turn it off.
• If music keeps your mind turning, sometimes white noise, such as a fan, can help cover background noises and decrease distracting thoughts.
• If you're getting un-refreshing sleep, go see your doctor and try and get checked for depression or be tested for sleep apnea and any other illnesses which may be affecting your sleep. Don't be shy and don't be afraid. Just go and tell them whats going on. They may not be able to test you themselves but may be able to refer you to someone who can help further.
• Feeling constantly tired or regularly waking up early can both be symptoms of depression. If you are worried that this may be the case for you, consult your doctor or a therapist/counselor.
• Get a friend to see to it that you go to bed on time. They can hide the remote to the TV, or turn off the computer, or turn off the light where you are reading. They can also do this for themselves to prevent keeping you awake. Don't do this if you are irritable.
• If you have a Sleep Disorder such as Insomnia, DSPS, etc. it is best to consult a doctor or specialist and research other methods like Light Therapy, and chronotherapy, which may be used in addition to these.