How to Sleep Better

March 7, 2026 · Updated March 29, 2026

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Auto-translated from the original Russian post.

Have you ever wondered why you want to sleep later than adults and children?

This is not necessarily because of gadgets, as parents often say, because even in places without them, teenagers still tend to go to sleep later.

According to scientists, the reason is connected to evolution. It prepares teenagers to live more independently from their parents and to stay active later. Pubertal hormones shift circadian rhythms by about 2 hours because of this.

But how are you supposed to live if you need to wake up at 6 a.m. for school, which starts at the same time for everyone?

How to fall asleep earlier

  1. Decide what time you need to go to bed in order to sleep 8-11 hours. For example, if you need to wake up at 6, then you should go to bed at around 9.

  2. Avoid food, exercise, and screens for 1 hour before sleep. Sleep with your phone in another room and use a different alarm clock.

  3. Control the light around you. In the evening you can wear sunglasses and also close the curtains. In the morning there should be plenty of natural light.

  4. Set a sleep routine. Prepare yourself for an earlier bedtime by doing the same things every night before sleep. For example, read a book.

  5. Do not expect fast changes. If you usually fall asleep at 12, try gradually falling asleep earlier: 11:40, then 11:20, and so on.

  6. Limit naps. During the day, try not to sleep more than 20-30 minutes at a time. Otherwise it can make it harder to fall asleep in the evening.

  7. Try to finish everything before bed, and if you cannot, write it down so it does not keep bothering you.

  8. If you cannot fall asleep when you go to bed early, you can simply think about life or meditate.

Red light

Have you ever wondered why it is hard to sleep at night, especially when using gadgets? The reason is blue light, which suppresses melatonin, the regulator of circadian rhythm.

Melatonin production is suppressed most strongly by light with a wavelength of 450-480 nanometers, that is, blue light. <…> blue light shifts the hand of the biological clock toward daytime by an average of three hours <…>

Because of that, scientists recommend bright bluish light in the morning to help you wake up faster, while in the evening it is better to avoid the blue part of the spectrum.

This makes sense because sunlight contains a blue spectrum, while firelight is yellow-red.

Fixing the problem is very easy: you can change settings or download special apps.

In settings:

  • iOS and macOS - Night Shift
  • Android and Windows - Night Light
  • Samsung - Eye Comfort Shield

Apps:

  • Twilight - Android
  • f.lux - Windows and macOS
  • for iOS there is no separate app, but there is an extra accessibility setting called Reduce White Point

The best option, of course, is still to turn screens and lights off at night.

Source: Nauka i Zhizn

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