How to Sleep Longer

A restful sleep is something everyone around the world desires. The saying that sleep is an 'art' that one must master is actually quite true. Preparing your body, mind, and environment for a peaceful sleep will contribute to maximum relaxation. Each person has different sleep habits, but with a little effort, anyone can sleep longer!

Choose a high-quality mattress. This is one of the most important factors to consider. A good bed doesn’t always have to be ‘soft,’ so you should choose a mattress that supports your back and ensures comfort while you sleep.

Ensure that your head is properly supported. You should remember to use a comfortable pillow that supports your sleeping posture. Having the right pillow will help you wake up feeling refreshed and pain-free. If you feel comfortable, you will be able to sleep longer.

Make sure your room is cool and has the right temperature. You should keep your bedroom well-ventilated so you can enjoy fresh air. Adjust the room temperature so it's neither too hot nor too cold. Typically, the ideal temperature ranges from 18 – 22 °C, but you should set it to a level that makes you feel comfortable. It is suggested to set the temperature slightly below your comfort zone – just enough to require a blanket – which will help you fall asleep.

Maintain a dark environment in your room. Try to keep your room as dark as possible. Your brain will be stimulated by light signals, so a dark room will help you sleep better. You can install blinds or curtains.

• This issue also applies to small light sources, such as from TVs, digital clocks, or DVD players. Removing light in the room will help eliminate stimuli that might disrupt or affect your sleep.
• If you can't, or don't want to install blinds or curtains for any reason, you can use an eye mask to ensure a sufficiently dark room.

Remove pets and other disruptive factors from your bedroom. You should make sure that mosquitoes and pets are kept out of your bedroom. Additionally, if you have pets, ensure that they cannot jump onto your bed or enter the bedroom to avoid disturbing your sleep.

Use scented candles and air fresheners. There is significant evidence suggesting that you will sleep better in a clean, fresh space, or one filled with pleasant fragrances. It’s a good idea to use air fresheners with light, soothing scents to enhance both your mood and the ambiance of your bedroom.

• If you use scented candles, remember to extinguish them before going to sleep to avoid any fire hazards.

Establish a strict bedtime routine. Above all, you need to set and stick to a consistent sleep schedule. This method ensures that both your body and mind are always ready to sleep each night. This means you should go to bed and wake up at the same time every day (even on weekends).

• If you're unable to go to bed on time, it's important to wake up at the usual time. You may feel a bit more tired, but oversleeping will disrupt your sleep routine more. If you're tired, you can take a quick nap during the day. However, avoid napping for more than 20-30 minutes.

Set aside time for relaxation in your sleep routine. After a busy day, your mind may be overloaded with information. To give your brain time to unwind, you might listen to calming music or read for about 10 minutes before bed. Try to keep this process under 10 minutes, as spending too much time on it can overstimulate your senses and disrupt your sleep.

• Avoid reading on back-lit devices, as they can interfere with your sleep.
• Also, avoid discussing important issues right before bed. For example, if you're having problems with your partner, don’t discuss it before bedtime. Address your concerns earlier in the day so they don't disturb you at night.

Avoid eating before bedtime. It's recommended that you eat your dinner at least two hours before going to bed and refrain from eating after your evening meal. Your body will be better prepared for sleep if it's not occupied with digestion.

• This means that if you're hungry before bed, you can have a cup of herbal tea or a few crackers to satisfy your hunger. It's difficult to sleep well when your stomach is rumbling.

Soak your feet. Soaking your feet in warm water for about two minutes before bed can help you relax while also promoting circulation in the area. Ensuring proper blood flow to the tips of your toes can prevent muscle cramps in your legs.

• In addition, soaking your whole body in warm water before sleep will have similar relaxing benefits.

Clear your airways. Being able to breathe comfortably is essential for a good night's sleep. Lie down and take deep breaths before bed to clear your nasal passages. Avoid covering your face with blankets or pillows while sleeping.

• Keep a glass of water beside your bed in case you get thirsty. This way, you won't have to get up to get water since it's already nearby.
• Wear lightweight, comfortable clothing, ideally a cotton t-shirt and shorts. Never wear heavy clothes or silk fabrics when sleeping, as they don't allow your skin to breathe. Light attire helps your body "breathe" and feel more at ease.