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Good Night, Everybody! 9 Effective Tips on How to Stay Asleep Longer

May 07, 2019

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Did you know that up to one-third of Americans don't get enough sleep?

Are you always suffering from interrupted to sleep? Are you always waking up during the middle of the night?

A long night of sleep is essential for a healthy lifestyle. Without enough sleep, you can increase your risk of disease and mental health disorders.

How much sleep should you get?

Experts say that you should be getting around 8 hours of sleep per night. However, you definitely shouldn't get less than seven or more than nine hours.

Do you want to know how to stay asleep longer? Check out our blog post below. Let's get started!

1. Implement a Bedtime

You may think having a bedtime is for kids. Sure, you're a grown-up. You don't need to be told when you go to sleep and wake up.

However, going to bed and waking up at the same time every day is actually better for getting a long night of sleep.

The regular routine of going to bed and getting up is programmed into your body. You should set an alarm for going to bed, as well as waking up in the morning.

2. Improve Sleeping Conditions

If you want to get to sleep you need to create the perfect environment for sleeping in your bedroom.

You should ensure the temperature in your bedroom is right for sleeping. This should be roughly 60 -67 degrees Fahrenheit.

You also want the best lighting. Avoid bright lights in the bedroom before bedtime. Ensure that you can block out natural light during the mornings.

3. Comfortable Bed

If you live to be eighty-years-old, you will spend around 26 years of your life sleeping in bed.

You should make sure you spend this time sleeping rather than lying awake at night.

It's worthwhile investing in a comfortable bed. The perfect bed shouldn't be too soft or too hard. It also shouldn't be old with broken springs.

If you want to check out the top collection of beds and other bedroom furnishings, click here for more.

4. Regular Physical Activity

More than three-quarters of Americans don't get enough exercise.

This could be harming your sleep.

Regular physical activity can improve your sleep. You only need to do moderate exercise to experience the benefits too.

Remember, don't exercise too close to bedtime. This could cause even more harm to your sleep by keeping you awake.

5. Reduce Your Caffeine Consumption

Around 64 percent of Americans drink coffee at least once per day. And yet, many people drink significantly more than this.

You know that caffeine gives you an energy boost in the mornings. But, this same effect can keep you awake at night.

You should avoid drinking caffeinated drinks before bedtime.

Try drinking camomile tea instead. This has been shown to be a mild sleep inducer which makes you relaxed and calm.

6. Don't Feast Before Bed

Do you enjoy eating snacks before bedtime? Do you eat your dinner late at night?

This can harm your sleep quality. You should avoid eating meals in the hours before you go to sleep.

You should also do the same for alcohol. Alcohol is commonly known to make you drowsy.

However, this doesn't necessarily improve the quality of your sleep. If you drink alcohol before bed, you could increase the probability of disruptions.

7. Give up Smoking

Do you smoke? The number of people smoking in the U.S. is always falling. You should give up as well.

The drop in people addicted to smoking cigarettes is good news for public health. Giving up smoking can improve your sleep too.

Nicotine found in cigarettes is actually a stimulant. Therefore, it makes it harder to fall asleep and causes people to wake up during the night more frequently.

8. Relax Before Sleeping

You should prepare yourself for sleeping by relaxing.

Up to 60 percent of Americans watch TV before they go to sleep. This could also damage your sleep patterns.

Instead, try to listen to relaxing music or doing yoga to calm your body and mind before bed.

Getting your body temperature to suddenly drop before bed can improve the quality of your sleep. Therefore, it is recommended to take a hot shower or bath before you go to bed.

9. Relieve Your Anxiety

Do you lie awake at night thinking about your important meeting at work tomorrow? Do you worry about your children's future?

There are many connections between anxiety and poor sleep. The more your anxiety flares up the worse your sleep could be.

There are simple ways to relieve your anxiety before you go to sleep. Instead of keeping your thoughts in your head, write them down.

You can also practice mindful meditation, which has been shown to reduce anxiety and stress.

10. Get Up and Do Something!

If you're struggling to fall asleep at night, it can be tempting to close your eyes and force yourself to sleep.

This doesn't actually work. You're much better off getting up and doing a mindless activity.

If you're actually tired, then you'll eventually feel sleep again. Try anything from washing dishes to tidying a closet.

When you start to feel yourself getting drowsy, go straight to bed to fall asleep.

How to Stay Asleep Longer?

Poor sleep can cause numerous health problems. It's important to make sure you always get a good eight hours of sleep at night.

By following our tips on how to stay asleep longer, you can ensure that you can enough sleep to feel energized the next day.

Do you want to discover more about how to stay fit and healthy? Check out our website with a wide range of videos on health.