Alaska Sleep Education Center

4 Ways To Sleep Longer During the Night

Posted by Lewis Robinson on Jul 12, 2022 7:45:00 AM

Children sleeping with their parents in a big bed

If you are finding it a challenge to sleep longer through the night, know that there are ways you can make the most of your bedtime and ensure you are getting as much sleep as possible. It starts with making a few adjustments to your life, but it can help you in a variety of ways.

Here are a few ways you can get started and make the most of your downtime so you can stay down longer throughout the night. 

Get To Bed Earlier

Start going to bed at an earlier time than what you normally do. If you find that you are always falling asleep late every night, begin by getting up and taking care of what you have to, and then heading to bed. 

Going to bed earlier ensures that you are starting your day on time and you are getting the sleep you need. Many people put off going to bed because they want more time to watch a movie, read, or just relax. The truth of the matter is the sooner you go to bed, the better quality of sleep you can get. 

Start Creating a Bedtime Routine

If you don't already have a bedtime routine in place, now is the time to create one. Creating a bedtime routine will help you get your house in order so that you can get ready to go to bed. Getting into a routine will help your brain start the process of understanding that it is time to go to bed, and you'll find it easier to fall asleep and stay asleep.

If you don't already have a routine in place, start by thinking of what things you need to do before going to sleep, such as running the dishwasher, getting things ready for the next day, and so on. 

Use a Sound Machine

One thing that can help you stay asleep is soothing noises, such as a white noise machine or a fan. If you don't already have a machine that can help you stay asleep with calming sounds, look into getting one. This can help you fall asleep and even stay down. 

If you'd rather not invest in an actual sound machine, there are different types of apps you can download on your phone, allowing you to personalize your experience. You can choose the sound you like the most and many provide a timer making it easy for you to relax without worrying about shutting it off. 

Keep Your Bedroom Cool

Check your bedroom and see what the temperature is when you go to bed at night. If the temperature is too warm, it can wake you up and make you feel hot and uncomfortable. This can make it difficult to fall back to sleep. 

If you are already running your air conditioner or fan at night and find it is still not helping, you might need to make home improvements to seal off cracks that are letting warm air in. Using a home's value estimator can help you figure out what the current value of your home is and assist you in deciding what improvements or changes to make.

If you are trying to sleep longer throughout the night, it is important to start going to bed earlier so that you are getting enough sleep. Start by creating a bedtime routine for yourself so that you can wake up at a decent time and feel refreshed. A sound machine is another tool that can help you feel relaxed and go to bed. Finally, make sure that your bedroom is cool before you go to bed at night. This can ensure you aren't waking up in the middle of the night feeling sweaty,

These suggestions can ensure that you are having the right quality of sleep that you need to feel ready to start the day and help you build a routine that will work for you. 

Get Better Sleep with These Tips

If your goal is to get to sleep faster and stay asleep throughout the night, you should begin by implementing the tips found here. Each of these is backed by science and proven to help people get better sleep and to sleep longer than they would normally.

While this is true, everyone is unique. This means you may need to use a process of trial and error to see which tips work best for your specific needs. By doing this, you can find a sleep routine that works for you and, over time, improve your health and well-being.

If you feel that your sleep problems cannot be fixed or adjusted with a few better sleep hygiene habits, you may have a sleep disorder.  Speak to your primary care physician or call Alaska Sleep Clinic @ 907-770-9104.

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Topics: Sleep Tips, get better sleep, bipap, sleep hygiene, alaska sleep, great sleep

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