11pm is an early night for me not sure how to change it, I have always been a night owl too and tend to find anything I can to distract myself from going to bed.
Usually from 9-10pm or thereabouts. I wouldn't say I'm a morning person exactly, but I do usually get up by about 6.30am, 8am on weekends. Well, when I was working and not quite so pregnant at least...
It can be changed, but it's a lot of effort to train yourself to sleep on demand. After years of shiftwork and keeping odd hours I've found having a good bed routine is paramount - my preference was to wind down with a warm milo and a few chapters of a favourite book, one I've read plenty of times that is safe and familiar, not gripping or exciting. Put the book down and turn off the lights as soon as you start to feel sleepy. Bed and bedroom is for sleep and sex, not much else - certainly never arguing or working. It helps build that mental association that now is time for sleep, whether it's 9pm, 2am or 9am.
The easiest way to change is to do it gradually. Going to bed a half hour earlier for 2-3 nights, and then another half hour earlier for the next 2-3 nights, and repeat until you are at the time frame you wish to be.
By posting at 10pm, you were only going to get the night owl replies My DH and DD have changed my bedtime to later at night (from 10pm ish - closer to 12), although i was hoping i could train them. So, if you are keen, you could change your own habits.
Bed time routine is the one thing you need to train your body when it is bed time.
My Doctor said to me that what you need to do is start slowly, try going to sleep 15 mins earlier than you do now, for a few weeks, then another 15 mins, slowly bringing it back to the time you want to actually go to sleep. It may take you a couple of months to get your body trained properly.
Right now I'm ignoring mine so my sleeping patterns are terrible. Back to the ritual again methinks.
My usual one.
Light candles in bedroom
Shower
Warm drink & multi (have the night time ones)
Meditation
Snuff candles in room, slide into bed
Relaxation technique to relax all parts of body
Then drift off to sleep.
At the moment I'm not getting into headspace for sleep until after 11pm so the routine is thrown out of the window.
Last edited by Sopdet; October 21st, 2011 at 08:19 AM.
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not sure how to change it, I have always been a night owl too and tend to find anything I can to distract myself from going to bed.
My DH and DD have changed my bedtime to later at night (from 10pm ish - closer to 12), although i was hoping i could train them. So, if you are keen, you could change your own habits.
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