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How to Get More Sleep

how to get more sleep Getting enough sleepEveryone wants to get a good nights sleep/ Many millions of dollars are spent every year by people on various drugs and gimmicks that sometimes work. Everyone wants to know how to get more sleep? There are those that are just gimmicks and really do not help us at all. There are lots of things we can do to help us sleep. We will list these in no particular order. However if they do not work and you are still having problems, it might be a good idea to arrange for a sleep study to really find out what is happening when you are sleeping at night.

For something we spend half our life doing, a lot of us are pretty awful at sleeping. Even if we think we are sleeping, we may have interruptions that prevent us from getting a good nights sleep.  Here are  10 tips for falling asleep faster, staying asleep, getting quality rest, and waking up feeling rested in the morning.

How to Get More Sleep

Prepare a Comfortable Bed

The idea is to do everything you can to make sure that you have a fighting chance at having a good night and the first place to start is ensuring that  you are comfortable.

Here is a quick list to check on for how to get more sleep:

  • Get the right pillow based on your body type,
  • Buy a new mattress that is comfortable even if it costs a bit more
  • Find one that is firm enough, yet soft enough to make you feel comfortable
  • Make sure there is sufficient room for you and your spouse

 Eat Properly

This is great for your diet too, but really important for having a good night. Here is a list of things to consider re-eating properly:

  • Eat breakfast first thing in the morning.
  • Eat a large breakfast
  • Consume foods that are good for you
  • Eat relatively small meals at night and do not snack at night
  • Avoid eating spicy or junk foods at night,
  • Choose something that will help you drift off.
  • No booze, booze relaxes you and causes you to snore all night and can make problems with sleep apnea even worse

Wake Up Pleasantly to Music, Not Roughly to an Alarm

A nice even wake up that gradually brings you into waking mode is much better than be jerked awake by an alarm sound. Avoid coffee if you can or at least large amounts of it, especially late in the day as well.

Exercise in the Morning

Exercising in the morning or afternoon is best, since your body has time to recover and learn to relax again. Exercise at  night will keep you awake for longer periods until you can relax enough to go to sleep.

Find Your Best Sleeping Position

We tend to sleep in various positions throughout the night, however some are better for us than others in terms of getting the best sleep. If a person snores a lot, they may find that they will get a better sleep when laying on their sides instead of on their backs, and they may snore less as well.

Find a way to Cool Yourself Off at Night

No one sleeps well at night when they are too hot. Even a room air conditioner will make a difference or a fan. If your partner is radiating heat, it may be time to get a larger bed or move to another room to ensure that you both get a good nights sleep.

Get the Right Amount of Sleep for Your Body

You can never catch up on all of your sleep. it is far better to get that 7.5 hours on average every night. Some people need much more even up to 9 hours of sleep at night. Experiment until you know how much you need and then try to get to bed in time so that you can sleep as much as you need before you need to get up for work.

Twenty Minute Power Naps can be Golden

Napping during the day is really great. I know, I have done it many times and it feels great. But if you sleep too long or too close to bedtime, then it can really ruin your sleep and keep you up at night. Try to control your naps and keep them short, maybe 15 to 20 minutes at the most early in the afternoon. Avoid sleeping after supper if you want to have a good nights sleep.

Your evening Routine is Important

Avoid a lot of excitement during the evening, exciting shows, late night sports etc. Reading a boring book and relaxing in a bath help a lot of people get there sleep.

Technology Can Help and So Can the Medical Community

There are apps that will track your sleep so you can monitor how much you actually are sleeping. Having a sleep assessment at your local hospital will either rule out things like sleep apnea or if you are diagnosed, it might save your life. Not only will you stop snoring, but you will reduce the risk of heart attacks and strokes with proper diagnoses and treatment.

For more information on how to get more sleep, click here.

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