How to Sleep Longer

A good night’s sleep is something everyone in the world longs for. The saying that sleeping is an “art” that everyone needs to master is actually quite true. Preparing your body, mind and environment for a good night’s sleep will contribute to maximum relaxation. Everyone’s sleeping habits are different and with a little effort, anyone can sleep longer!

Table of Contents

Prepare Room to Sleep

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Use a high-quality mattress. This is one of the most important factors that you must consider. A good bed doesn’t have to be “soft”, so choose the right mattress for your back and make sure it’s also comfortable for you to sleep in. ^{[1] X Trusted Source Mayo Clinic Go to Source}

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Make sure your head is properly supported. Remember to use a pillow that is comfortable and supportive for your sleeping position. Having the right pillow will help you feel refreshed and pain-free when you wake up. If you feel comfortable, you will be able to sleep longer.

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Make sure your room is cool and at the right temperature. You should keep your bedroom well ventilated so that you can get fresh air. Adjust the room temperature so that it is not too hot or too cold. Normally, the right temperature will be between 18 – 22 °C, however, you should set the temperature so that you feel comfortable. You should set the temperature a little colder than your comfort level – so that you feel fine but still need a blanket – that will help you fall asleep. ^{[2] X Research Source}

If your room is quite stuffy, you should open the window a little before bedtime.

Turn on the fan. In addition to providing cool air and regulating the temperature of the room, the fan produces a consistent, light noise. This can help you get rid of the active auditory stimulus that keeps you from falling asleep or staying asleep longer. ^{[3] X Trusted Source Mayo Clinic Go to Source}

You should keep in mind that for some people, a fan may not be as effective. If it doesn’t work for you, don’t use it.

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Maintain the darkness of your room. You should try to keep your room in the dark. Your brain will be stimulated by the signal of light, so a dark room will help you sleep easier. ^{[4] X Trusted Source Mayo Clinic Go to Source} You can install blinds or curtains.

This problem will also occur with small light sources, such as from a TV, electronic watch or DVD player. Removing the flow of light in the room will also help you prevent the presence of triggers that can change or affect your sleep.
If you can’t, or don’t want to install blinds or curtains for some reason, you can use an eye mask when you sleep to keep the room dark enough.

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Eliminate pets and other distractions from the bedroom. You should check to see if you have kept mosquitoes and pets out of your bedroom. Also, if you have pets in your home, you should make sure they won’t be able to climb into your bed or enter your bedroom to avoid disturbing your sleep. ^{[5] X Trusted Source Mayo Clinic Go to Source}

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Use scented candles and room sprays. There’s a lot of evidence that you’re more likely to fall asleep in a fresh, clean, or scented space. You should try to use a room spray with a mild scent to improve the mood and atmosphere in the bedroom. ^{[6] X Trusted Source Mayo Clinic Go to Source}

If you use scented candles, be sure to turn them off before going to bed to avoid causing a fire.

Prepare Yourself for Sleep

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Form a strict bedtime routine. Above all else, you need to establish and follow a tight sleep schedule. This method will help ensure that both your body and mind are ready for sleep each night. ^{[7] X Trusted Source Mayo Clinic Go to Source} This means you should go to bed and wake up at the same time every day (even on weekends).

In case you cannot go to bed on time, it is important that you wake up at the same time as usual. You’ll probably feel a little more tired, but you’ll disrupt your sleep habits more if you oversleep. If you’re tired, you can take a quick nap during the day. However, you should not nap for more than 20-30 minutes.

Exercise every day. The right amount of physical activity will help prepare your body for bedtime. Light exercise will help you fall asleep faster and help you stay asleep for a longer period of time. ^{[8] X Trusted Source Mayo Clinic Go to Source} You can jog, swim, or walk.

Do not exercise right before bedtime. Giving your body adrenaline before bedtime will negatively affect your sleep. You should exercise at least 2 hours before bed.

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Set a dedicated time for “relaxing” in your sleep routine. After a busy day, your mind will try to process a lot of information. To give your brain time to relax, you can listen to soothing music or read a book for 10 minutes before bed. You should only try to do this process for 10 minutes, because spending too much time on it can irritate your senses and disrupt your sleep. ^{[9] X Trusted Source Mayo Clinic Go to Source}

However, you should avoid reading books on back-lit devices as they will disrupt your sleep. ^{[10] X Research Source}
You should also not discuss important matters before bedtime. For example, if you have a problem with your spouse, don’t discuss it before bedtime. You should address your concerns earlier so they don’t bother you in the evening.

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Do not eat or drink before bedtime. You should eat dinner at least 2 hours before going to bed and should not continue eating after having dinner. It will be easier for your body to adjust to sleep if it is not busy with digestion. ^{[11] X Trusted Source Mayo Clinic Go to Source}

This means that if you feel hungry before bedtime, you can drink a cup of herbal tea or eat some crackers to curb your hunger. When your stomach is “boiling”, it is also difficult for you to sleep well.

Cut down on caffeine. The energizing effects of caffeine will persist for a long time after consumption. ^{[12] X Trusted Source Mayo Clinic Go to the source} So you should limit your coffee consumption to about 200 mg (about 2 cups of coffee), and you should try to drink your last cup of coffee. at least 6 hours before bedtime. ^{[13] X Trusted Source Mayo Clinic Go to Source}

If possible, stop using caffeine completely, or use as little as possible. Several studies have shown that even if you consume caffeine within 6 hours of bedtime, it can affect your sleep. ^{[14] X Research Source}

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Declaim food. Soaking your feet in warm water for about 2 minutes before bed will help you relax and at the same time increase blood circulation in this area. Ensuring adequate blood circulation at the tip of the toes will help you eliminate leg cramps. ^{[15] X Trusted Source Mayo Clinic Go to Source}

In addition, soaking in warm water before going to bed will also bring about the same effect.

Go to the bathroom before sleeping. You should go to the bathroom before going to bed so you don’t have to wake up in the middle of the night because this will affect your sleep. ^{[16] X Trusted Source Mayo Clinic Go to Source}

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Respiratory tract. Being able to breathe comfortably is crucial to getting a good night’s sleep. Lie down and take deep breaths before bed to clear your nose. Avoid putting blankets or pillows on your face while sleeping. ^{[17] X Trusted Source Mayo Clinic Go to Source}

Sleep Longer

Wake up when the clock rings. It is important that you do not press the snooze button when the clock rings in the morning. Delaying the alarm will disrupt your sleep habits and make you feel more tired when you try to wake up and won’t give you any extra quality sleep time. ^{[18] X Research Sources}

The alarm timer is a little later. If you have time to hit the snooze button and go back to bed after waking up in the morning, you’ll have more time to sleep in. So it’s a good idea to set your alarm a little later so you can enjoy the most quality sleep without interruption. ^{[19] X Research Source}

Prepare the necessary supplies for the next day the night before. Maybe you’ll need to wake up early to make breakfast or prepare a lunch box, or you may need more time to clean up and groom yourself. One way you can sleep a little longer is to deal with the problem the night before. You can prepare a lunch box and store it in the refrigerator. If you want to drink coffee in the morning, you can adjust the kettle automatically. If you need to shower, you can shower before bed. Making small adjustments to your evening routine can allow you more time to sleep in the morning. ^{[20] X Trusted Source HelpGuide Go to Source}

It’s important to keep in mind that showering before bed can contribute to difficulty falling asleep, and you should instead take a warm soak instead.

Sleep on bed. If you notice that you frequently wake up during the night, you should avoid opening your eyes or getting out of bed. The best tactic is to close your eyes and not switch positions if you usually wake up before your alarm time. This action will put you back to sleep immediately and help you sleep longer. ^{[21] X Trusted Source Mayo Clinic Go to Source}

If you can’t go back to sleep within 20 minutes of waking up, there’s nothing you can do to change the situation. Get up and go about your daily routine so you can get ready for sleep and sleep longer the next night.
If you wake up many hours before your alarm, you can drink herbal tea or read a book within a few minutes. This will help you relax so you can go back to sleep.

Avoid stress in the morning. While it’s not always possible to do this, there is one way you can sleep for a longer period of time at night – and that’s to remove stress or tension from your mind. your morning routine. If you’re worried about something that happened in the morning, it can make it hard to fall asleep at night and not get a good night’s sleep. Therefore, you should try to plan important meetings or events at noon or in the evening. ^{[22] X Trusted Source Mayo Clinic Go to Source}

Using Sleeping Pills

Record your sleeping habits. Before you turn to sleeping pills, you should make a note of your sleeping habits and patterns. This will help you identify and eliminate any problems that are affecting your sleeping habits before proceeding with the treatment. ^{[23] X Trusted Source Mayo Clinic Go to Source}

Go see a doctor. Once you’ve documented your sleep habits, you should talk to your doctor. Sharing information with your doctor can provide a simple and effective solution to your sleep-related problem. Your doctor will be able to identify and treat any underlying medical conditions that are causing or contributing to your insomnia. After seeing your doctor and talking about your sleep habits, it’s easy to decide if sleeping pills are the right solution for you. ^{[24] X Trusted Source Mayo Clinic Go to Source}

Choosing a sleeping pill does not create drug dependence. For many years, sleeping pills were seen as a dangerous solution to treating sleep-related problems because they create dependence for the user, and they always need to take sleeping pills to be able to sleep every night. night, regardless of surroundings. However, recent advances in sleeping pill medicine have made it possible for you to take a sleeping pill that can help you fall asleep faster and stay asleep longer without making you dependent on it. Popular over-the-counter sleeping pills are based on the following active ingredients:

Diphenhydramine, commonly used in a drug called Benadryl, is an antihistamine with sedative effects. Side effects of diphenhydramine are dry mouth, lethargy, blurred vision, urinary retention, and constipation.
Doxylamine succinate (available under the brand name Stressno) also contains an antihistamine and has a sedative effect. Doxylamine succinate and diphenhydramine have similar side effects.
Melatonin is a hormone that helps regulate the body’s natural sleep-wake cycle. Supplements containing melatonin have been shown to be effective in treating jet lag. It also helps you fall asleep quickly. Side effects that you should watch out for are headaches and daytime sleepiness.
Valerian supplements have been used as sleeping pills in a few cases. Although many studies have shown it to have healing powers, a few others have suggested that it is not as effective as sleeping pills. Valerian does not cause any side effects when used. ^{[25] X Trusted Source Mayo Clinic Go to Source}
Most over-the-counter sleeping pills rely on the sedative effects of antihistamines to help users fall asleep more easily. However, the human body can quickly develop a resistance to these antihistamines, so it’s best to use them only as a temporary solution. ^{[26] X Trusted Source Mayo Clinic Go to Source}

Avoid alcohol use. Do not take sleeping pills with alcohol. While alcohol and sleeping pills will certainly make you feel sluggish, the side effects of taking both at the same time can be quite dangerous and potentially fatal. ^{[27] X Trusted Source Mayo Clinic Go to Source}

Check the compatibility of your sleeping pills with other medications you are taking. You should make sure that you can completely use the sleeping pill of your choice along with other medications. This is important for two reasons. First, it will help you make sure you won’t experience a bad interaction between the two drugs. Second, any interference with your usual medication time can negatively impact your ability to fall asleep and make it harder for you to sleep longer because of a health problem you have. may happen again. ^{[28] X Trusted Source Mayo Clinic Go to Source}

When talking to your doctor about using sleeping pills, be sure to list any medications you’re taking, whether they’re prescription or generic.

Ask your doctor to prescribe a sleeping pill for you. If regular sleeping pills don’t work, you can talk to your doctor about prescription medications that can help you fall asleep easier and stay asleep longer. ^{[29] X Trusted Source Mayo Clinic Go to Source} Common medications include: ^{[30] X Research Source}

Benzodiazepines. This is a drug that slows down your nervous system, making it easier to fall asleep. However, they can cause serious side effects.
Non-benzodiazepine sleeping pills. This drug is more commonly used than benzodiazepines and may have fewer side effects.
Melatonin receptor agonist. They also work similarly to the over-the-counter melatonin and help regulate your circadian rhythm.
Orexin receptor agonist. They block the production of orexin, a brain chemical that can make it difficult to sleep.
Some of these drugs may not be safe for pregnant women. You should talk to your doctor about any medical conditions you have before taking any prescription medication.

Advice

Have a glass of water nearby in case you get thirsty. If you’re thirsty, you won’t have to get out of bed because you already have a glass of water nearby.
Wear lightweight and comfortable clothing, preferably a cotton t-shirt and shorts. Never wear thick and silk clothes when sleeping because they are not breathable. Thin clothing will help your body “breathe” and feel better.

Steps

Prepare Room to Sleep

Prepare Yourself for Sleep

Sleep Longer

Using Sleeping Pills

Advice

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