In recent years, we’ve all learned more about how essential sleep is. When you rob yourself of sleep, it impacts your health now and in the long term. Sleep is when your body regenerates. It gives you energy for the coming day, and it’s when your body experiences many of the rejuvenating processes you need for recovery and overall well-being.
However, many people struggle with sleep. They either can’t fall asleep when they want, or they wake up several times at night, preventing them from getting the restorative sleep they need.
Often, the most significant mistake people make is not making sleep a priority. Instead, it’s an afterthought and something we typically take for granted. However, you’ll discover that, as you begin to prioritize sleep, you’ll sleep longer and feel better when you wake up.
Here are some things you can start doing now to immediately get longer and better sleep.
Control Stimulus Before Bed
Whether you’re watching movies, on your phone, or drinking too much caffeine, the things you do before bed significantly impact how well and long you sleep.
This may seem like common sense, but a surprising number of people fail in this regard. You must control the stimuli you’re feeding your brain and body if you want to sleep longer. Here are some things you should do if you want to sleep longer:
Stop drinking so much caffeine – Whether it’s coffee, energy drinks, or sodas, you should stop drinking caffeine so late into the day. Caffeine is a stimulant that stops you from falling asleep and staying asleep through the night. Try cutting your caffeine intake earlier in the afternoon and see how it affects your sleep patterns.
Put the phone away – Screen time is another major factor in staying asleep. You must give your brain a rest if you want it to wind down and fall asleep quickly. Put a phone embargo in the bedroom and read a book instead.
Dim the lights – Bright lights tell your body that it’s time to stay awake. You’ve got to dim the lights and send your body signals that it is time to go to sleep.
Invest in Quality Bedding
One of the best things you can do for sleep is to buy high-quality bedding. It makes a massive difference in how quickly you can fall asleep and how long you’ll sleep.
Go to a mattress store and try out several different mattresses. Find what you prefer. Some people like firm mattresses, and others like sleeping on something softer.
In addition to mattresses, you should buy premium sheets, pillows, blankets, and other bedding to help you relax faster and stay asleep.
These items don’t have to break the bank. You can find a lot of great deals on Amazon and other online retailers.
Use a White Noise Machine
Some people struggle to stay asleep because things are too quiet. It may surprise you how well you sleep when you have a noise machine. You can use a machine with various soundtracks like rain, waves, birds, or static and see how it affects your sleep.
There are even apps on your phone that you can use as white noise machines throughout the night. Give some a try and see if they help you stay asleep longer.
Turn the Temperature Down
People typically have much better sleep when the room is colder. It helps your body stay in a restful state. When it’s hot, your body struggles to relax. You’re sweating, and your body always feels like it’s on the edge of waking up.
If you want very restful sleep that lasts, you should do what you can to lower the temperature in your bedroom. You can do simple things like using a fan in your room or pumping up the air conditioning to make things feel more relaxed.
You can also purchase devices that pump cool air or circulate cold water through your mattress as you sleep.
Peptides & Sleep Quality
Peptides are short chains of amino acids that, when strung together in a particular order, trigger specific responses that increase stage 4 sleep duration by 50% in the body. For example, MK-677 is a peptide that can and REM sleep by 20% in animal models.
Stage 4 sleep is usually considered the most restful stage of sleep. It’s also critical to preserving waking brain function. In addition, stage 4 sleep is vital for tissue repair and wound healing.
If you’re struggling to sleep as long as you’d like, try some of these tips to see what works for you. Of course, nailing down a sleep routine is an individual process. However, once you know the precise sleeping conditions that work for you, you’ll feel amazing as you get better and sleep longer.
Making small changes to your sleep routine can have outsized effects. For example, people who practice the same routine 30 minutes before bed see a difference in how they sleep because they’re building healthy habits. As a result, their bodies start to understand that it’s time to shut down, and they’re more likely to stay asleep once they’re in bed.