If you sleep less than 8 hours a night, read this:

You’re disciplined.

You follow schedules and timetables for everything.

Except… when it comes time to sleep.

You keep pushing off going to bed to do more.

The result? You’re groggy and unproductive.

These 3 steps will help make sure you get adequate sleep...

1. Determine Your Bedtime

To get adequate sleep, first you need to answer one question:

What time should you go to bed?

Use these two pieces of information to figure it out:

1. If you’re 18-65 years old, you need 7-9 hours of sleep
2. You go through four sleep cycles, which last 90 minutes.

In an ideal world, you’d wake naturally at the end of a cycle.

In reality, you wake up to an alarm, often in the middle of one.

How do you solve this?

Use a website like [ http://sleepyti.me ]( http://sleepyti.me/ ).

Enter the time you need to wake up.

Pick a time from the list that’s 7 to 9 hours away from the time you’ll wake up.

Take the time you picked and subtract 15 minutes from it.

That’s your bedtime.

2. Commit to Your Bedtime

Many people just go to bed when they’re tired.

And this would work in an ideal world.

But in the real world, we’re exposed to artificial lights, like our TVs, phones, and laptops.

What’s the problem there?

Exposure to artificial light makes your brain think it’s still day.

So it reduces the production of melatonin, the sleep hormone.

And messes up your circadian cycle—meaning you won’t feel tired until it’s too late.

What’s the solution?

Go to bed at your pre-planned bedtime every day.

Stick to it and track your progress.

It will become a habit, and your body will respond.

After a while, you’ll start feeling tired at the time you’re supposed to.

3. Have a Wind-Down Ritual

If you do stimulating activities late at night, you’ll have a hard time going to bed on time.

You’ll keep pushing your bedtime off.

So set up a ritual to decrease your brain activity.

You’ll relax and let your mind know it’s time for bed.

Set an alarm to start the ritual.

When it rings, stop:

- Working
- Watching Netflix
- Using social media

Start doing activities that’ll help you relax:

- Journaling
- Meditation
- Taking a warm shower

You’ll go to bed and fall asleep a lot easier.

Bonus tip:

When you feel tempted to read “just one more tweet”... or watch “just one more episode”...

Ask yourself: “Am I making a good trade-off? Is sacrificing my rest really worth it?”

How to Get to Bed on Time and Stop Losing Sleep:

1. Determine your bedtime
2. Commit to your bedtime
3. Have a wind-down ritual

Want to maximize your focus while you’re awake?

We built, Rize, a smart time-tracker, just for that.

With it, you’ll get more work done in less time.

See why 3000+ people use Rize and get your free trial here: http://t2m.io/Rize 

Thanks for reading!
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