Are you wondering how to make sleep feel longer? It’s a great goal to have, one that will have a major effect on your happiness, productivity, and daily performance.
Getting enough quality sleep should be one of your top health priorities. When you are well-rested, your immune system is stronger, you perform better, you experience happier moods, and your memory is better. Improving your sleep can even help you avoid unhealthy weight gain.
However, when you are sleep deprived, you are increasing your risks of high blood pressure, impaired memory, stress, daytime fatigue, and overall reduced quality of life.
Not sleeping enough can affect your work, your relationships, and your mood. While you may think of sleep deprivation as something that happens after missing days of sleep, the truth is, you can become sleep deprived just by getting less than 7-9 hours per night.
Fortunately, improving the quality of your sleep doesn’t have to be a complicated or impossible task. By following a few tips and cultivating a few healthy sleep habits, you can get better sleep right away.
If you are wondering how to make your sleep last longer, this short and simple guide is for you.
1. Create a Relaxing Sleep Environment
If your goal is sleeping better, a great tip to use is to create a relaxing sleep environment. Make sure your decor is calming, your mattress is comfortable, and the temperature is just right. You should also avoid bright lights and noise pollution in your bedroom.
2. Follow a Sleep Schedule
One way to make getting sleep a habit is to follow a sleep schedule. Ideally, you should wake up at the same every morning and go to sleep at the same time every night. By following a sleep schedule, you can make sure to get quality sleep every night.
3. Limit Caffeine
If you consume a lot of caffeine during the day, you are likely disturbing your normal sleep cycle. Caffeine is a stimulant, which means you will have a harder time falling asleep after consuming it.
The effects of caffeine last a while, resulting in sleepiness, mental fog, and anxiety the next day. To avoid these problems, stop consuming caffeine at least six hours before you go to sleep.
4. Exercise Regularly
A great tip for how to sleep better is to exercise regularly. Exercise improves your sleep quality and helps you fall asleep faster than you normally would. Make sure you avoid exercise one hour before your bedtime.
5. Reduce Blue Light Exposure
The blue light from screens has many negative effects on your body, ranging from blurry vision to increased depression symptoms. Blue light also affects the quality of your sleep. If you are struggling with sleeping, consider avoiding screens at least three hours before your bedtime.
6. Reduce Daytime Napping
A great tip for how to sleep better at night is to reduce your daytime napping. When you sleep for hours during the day, you interrupt your natural sleep cycle, making it harder to sleep at night. If your daytime naps are a must, consider shortening them to 30 minutes a day.
7. Use a Sleep Aid
If you are struggling with falling and staying asleep, consider using a sleep aid. You can take a melatonin supplement, drink lavender tea, or take CBD. Read this article for more about CBD and sleep.
8. Manage Your Stress
Stress makes it difficult to function normally, from performing at work to sleeping at night. If your sleep sessions are constantly cut short, try managing your stress. You can practice mindfulness, meditate, or pick up a new hobby.
9. Avoid Eating Right Before Bedtime
Did you know your body is designed to digest food while upright? It’s true, laying down disrupts your digestion and can result in acid reflux and general uncomfortableness. For this reason, avoid eating for several hours before going to sleep.
10. Follow a Wind-Down Routine
A helpful tip for how to improve sleep is to follow a wind-down routine. By following a routine every night, you can prepare your body for sleep and fall asleep much easier. Your wind-down routine can include stretching, reading, sleep stories, and more.
11. Practice Deep Breathing
Deep breathing is healthy for many reasons, one of which is encouraging sleep. When you practice deep breathing before bed, you are relaxing and calming your entire body, which is essential for getting quality sleep. If you want to sleep for 7-9 hours a night, practice deep breathing right before going to bed.
12. Avoid Alcohol
A great way to sleep better is to avoid alcohol. When you drink alcohol, you can have a harder time falling asleep. On the other hand, you might fall asleep quickly but you are not experiencing REM sleep, which results in decreased quality, increased disruptions, and shorter duration overall.
The effects of your reduced quality of sleep will carry over to the next day, which can cause you to take daytime naps or consume more alcohol to feel better. Not only will this introduce you to a dangerous cycle of drinking daily, but it can also make it harder to fall asleep that night.
For these reasons, make sure you are avoiding alcohol six hours before your bedtime.
This Is How to Make Sleep Feel Longer
By using these tips for how to make sleep feel longer, you can improve the quality of your sleep.
Start by creating a relaxing sleep environment and following a sleep schedule. You should also limit your caffeine, reduce blue light exposure, avoid alcohol, and reduce your daytime napping. Make sure to manage your stress, practice deep breathing, exercise regularly, and use a sleep aid if necessary.
Follow these tips to sleep like a baby every night.
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