How to Train Yourself to Go to Sleep Earlier

Sleep position and physical comfort

• Several commenters struggle to change position (e.g., want to sleep on their back but can’t).
• Reasons include shoulder pain, facial asymmetry from side-sleeping, and wanting to keep skin treatments off pillows.
• Others argue side-sleeping feels more restful and may be healthier; one claims back-sleeping is worse for spine and breathing, another reports improved sleep on an expensive mattress enabling back-sleep.

Sleep hygiene, electronics, and routines

• Some strongly endorse “bedroom only for sleep” and avoiding screens, alcohol, and weed before bed.
• Others say strict hygiene didn’t help or even increased anxiety; one reports TV in the bedroom (very dim, low volume, timed off) was life‑changing for chronic insomnia and pain.
• Limited living space can make “no work or TV in the bedroom” impractical.
• Bedtime routines and “sleep rituals” help some but increase sleep anxiety for others; consistency of sleep/wake times is often cited as more important.

Night owls, DSPS, and schedule drift

• Multiple people describe being naturally nocturnal (e.g., 2–6 a.m. bedtimes) and say attempts to become “early risers” are temporary; the schedule drifts back.
• Delayed Sleep Phase Disorder is mentioned, with references to genetic research and social penalties (e.g., career limitations, being seen as lazy).
• Some compromise by syncing with a partner’s schedule, accepting persistent mild grogginess but gaining social alignment.

Parents, kids, and environment

• Toddlers can force adults into earlier, more regular bedtimes, but frequent night wakings severely degrade sleep for many parents.
• Some use “sleep training” with success; others reject it on ethical or efficacy grounds.
• Small apartments, shared spaces, and noisy neighbors constrain ideal sleep-hygiene setups.

Stress, life load, and journaling

• Several note that when life stress is high (deadlines, burnout), sleep hygiene changes have limited effect; solving underlying problems can be more impactful.
• Journaling before bed helps some offload worries, but others find it feels like extra “work” or even heightens focus on urgent issues.

Specific techniques people report

• Cognitive: notebook by bed to offload tasks; intentional attention‑shifting away from active thought; recounting the day; “watching” the inside of eyelids; imagining floating into clouds; or using audiobooks/podcasts/documentaries as gentle distraction.
• Physiological: slow, controlled breathing; body-scan meditation; showers before bed; keeping the bedroom cool and dark.
• Light and cues: early bright light exposure, camping or mimicking natural light cycles, “color clock” smart bulbs for gradual wind‑down, and avoiding bright light at night.
• Behavioral: fixed wake time every day (often emphasized as more crucial than bedtime), sometimes combined with early-morning exercise; alarms for bedtime; small melatonin doses for schedule shifts; avoiding programming or stimulating work late at night.

Diet, health, and medical issues

• One person reports markedly better sleep after increasing dietary fiber; acknowledges it may be individual but sees mostly upsides.
• Sleep apnea and CPAP significantly improve sleep for some, but costs and insurance hurdles are substantial in some healthcare systems.
• Nighttime urination once or twice is framed as common; pelvic‑floor exercises are suggested, but clinical significance is left unclear.

Views on light and blue light

• Some emphasize strong morning light (or sun lamps in winter) as more effective than melatonin for anchoring rhythms.
• Another commenter claims “blue light effects” on sleep have been debunked, without consensus in the thread; overall evidence is presented as unclear within the discussion.

Motivation, “revenge bedtime procrastination,” and free time

• Many delay sleep to preserve scarce personal time (“my free time starts at 23:00”), recognizing it as counterproductive but hard to change.
• Early wake plus morning workouts reduce evening procrastination for some, but others see 5:30 a.m. gym sessions as unrealistic or “torture,” highlighting divergent tolerances and lifestyles.

Critiques of the article and industry context

• Some view the article as generic and simplistic, akin to telling obese people to “eat less and exercise,” failing to address biological and environmental variation.
• The ownership of SleepFoundation.org by a commercial “Sleep Doctor” brand is noted; the site is described as a CPAP and sleep‑product sales funnel, which some find mildly concerning.