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How To Get More Sleep Every Night

Blog Sleep & Wellness
How To Get More Sleep Every Night

Getting a good night’s sleep can have a huge impact on your physical, mental, and emotional well-being. You need to have an efficient amount of sleep to be productive in your day. A lack of sleep will lead to daytime fatigue, mood swings, lower levels of concentration, and memory loss. Additionally, it has various health repercussions, such as diabetes and high blood pressure. Here are five major tips recommended by the National Sleep Foundation on how to get more sleep every night that guarantees you’ll feel refreshed and energized during the day!

Table of Contents

How to Get More Sleep: The Dos and Don'ts of Sleeping

Sleep is one of the most important aspects of our health, yet it is often ignored. Poor sleep quality may be linked to many diseases and conditions, such as diabetes, cancer, depression, obesity, and heart disease. If you’re not getting enough sleep, you probably need to make a few changes in your life. An unhealthy lifestyle with poor sleep habits - like taking long naps or not exercising at all - can affect your sleep quality and overall health.

In fact, many sleep disorders are caused because of these harmful sleep habits. The first step to getting better sleep is practicing healthier sleep hygiene. Sleep hygiene is having a bedroom environment and specific sleep habits that you do to promote sleep at night. Besides your bedtime rituals, here are all the dos and don’ts of sleeping:

Tip #1: Regulate Your Sleep Cycle

Tip #1: Regulate Your Sleep Cycle | Puffy

Your circadian rhythm regulates your sleep, it is a natural internal clock that controls your sleep-wake cycle, which dictates when you fall asleep and wake up - it is repeated every 24 hours. The circadian rhythm is affected by your exposure to light or by the daylight cycles. In a dark environment, melatonin levels are increased and you tend to feel sleepy. However, if you’re exposed to sunlight in the morning, it’ll encourage productivity and make you energetic.

It is important to spend time during the day in the sunlight to normalize your circadian rhythm so that you’ll start to feel tired in the evening. Disturbances that can disrupt your sleep cycle include staying up late, taking long naps, or poor sleep hygiene. Experts recommend sticking to a consistent sleep schedule, where you sleep and wake up around the same time every day.

This can be difficult as your work schedule varies, but it is advised to gradually try to set a schedule that you’ll easily fall into with time. A one or two-hour difference per night shouldn’t highly affect your sleep cycle but it is important to get the recommended seven to nine hours of sleep every night.

You should try and give yourself at least an hour before your bedtime to prepare for sleep and get in a restful mood. To sleep at the same time every night, it’s important to be careful with naps. If you nap for a long period, you’ll have trouble falling asleep at night. As a result, it is recommended to nap for a maximum of 30 minutes in the early afternoon.

Tip #2: Maintain A Healthy Diet

Tip #2: Maintain A Healthy Diet | Puffy

A study conducted by the American Academy of Sleep Medicine and the Sleep Research Society found that there is a connection between the quality of sleep and what people eat. They found that those who eat more fruits, vegetables, seafood, dairy products, nuts, legumes, and whole grains, reported better quality of sleep than those who don't consume these foods.

As a result, it is important to maintain a healthy diet - here are a few things to focus on:

  • Avoid eating heavy meals before bedtime. It is best to schedule your last heavy meal, especially fatty or spicy foods, at least 3 hours before sleeping. This will give your body enough time to digest so your sleep won’t be disturbed with symptoms like bloating, heartburn, or a stomach ache.
  • Reduce sugary foods and refined carbs during the day. Research has shown that there is a higher risk of insomnia with a diet that includes refined carbs, such as white bread, pasta, or white rice. Sugary foods and refined carbs can increase your blood sugar level and disrupt your sleep quality. Eating this type of food before sleeping will also lead to weight gain.
  • Avoid caffeine and nicotine at night. Caffeine (coffee, soda, or energy drinks) and smoking are stimulants that spike your energy levels by blocking adenosine, a chemical that promotes sleep and reduces the production of serotonin. Serotonin is a precursor to melatonin, the main hormone that induces sleep. This will make it very hard to fall asleep, and it’ll prevent you from reaching the deep restorative stages of sleep. It is advised to avoid caffeine and nicotine at least 6 hours before your bedtime.
  • Limit your alcohol intake at night. Even though alcohol is a suppressant and makes you feel drowsy, it negatively affects your sleep quality. It will keep you from getting REM sleep, which is the deepest stage of sleep that makes you feel refreshed in the morning.

If you do get hungry at night, consider indulging in some sleep-inducing snacks like yogurt, nuts, oatmeal, leafy greens, or hummus. And instead of drinking black tea, try drinking passionflower or chamomile tea to promote relaxation.

Tip #3: Exercise During The Day

Tip #3: Exercise During The Day | Puffy

Regularly exercising provides many health benefits such as improving physical functions, preventing obesity, and reducing the risks of diseases like diabetes or heart disease. Physical activity boosts your immune system and should be incorporated into your everyday routine. Exercising during the day will increase your energy levels and make you less sleepy.

However, at night, exercise speeds your metabolism and increases your body temperature, which may make it hard to sleep. Moderate or vigorous exercise should be done earlier in the day, but it is still encouraged to do light exercise at night, maybe just go for a 10-minute walk or do a few stretches. Improving your overall lifestyle will improve your sleep quality as well.

Tip #4: Relieve Stress Before Bedtime

Tip #4: Relieve Stress Before Bedtime | Puffy

Stress is one of the most common reasons that keep us tossing and turning until 3 AM, unable to sleep. It can be the result of poor daytime habits, a busy workload, a traumatic event, or a major change in life. Suffering from stress or anxiety can result in sleep deprivation, but it also takes a toll on your mental health and may lead to depression. Additionally, when you’re not getting enough sleep, your stress levels will increase - it’s a vicious cycle that goes back and forth.

The American Psychological Association reports that 45% of adults feel more stressed if they do not get enough sleep, while 20% report fatigue or feeling tired because of stress. Here are a few ways to relieve stress before bedtime. These tips can also help reduce symptoms of anxiety disorders, like PTSD or generalized anxiety disorder.

  • Exercise is one of the main practices to fight off stress and anxiety. This doesn’t need to be at night as exercise helps at any time during the day. If you’re feeling overwhelmed before sleeping, go for a nighttime stroll to clear your mind.
  • Meditation is a practice that consists of sitting in silence and focusing on your breath. The goal of meditation is to clear the mind and relax the body. It can be practiced for a variety of reasons such as stress relief, better sleep, and increased mental awareness. Mindfulness meditation is the most common relaxation technique in the United States. It is a breathing exercise where you focus on your breathing pattern and notice how you inhale and exhale. Other popular meditation styles include concentration or guided meditation. Guided meditation is meditating with the help of a podcast or video while concentration meditation is focusing on an object, visual, or sound - and nothing else.
  • Progressive muscle relaxation to reduce tension from your body. This technique is also known as a body scanning exercise. It targets reducing strain from your muscles and relaxing the body. It consists of gradually tensing and then loosening each muscle or body part separately before moving on to the next one. You can start from your toes and slowly move up your body. Pay attention to how each part tenses and how it feels to purposely relax it.
  • Do a deep breathing exercise to promote peace of mind. Deep breathing exercises are not just calming to the mind but can also help improve circulation and heart health. It is a natural and effective way to reduce stress and improve your overall mental state, making it ideal before sleeping.

Tip #5: Improve Your Sleep Environment

Tip #5: Improve Your Sleep Environment | Puffy

The sleep environment is one of the most important factors for a good night’s sleep. Simply getting in bed is not enough to promote sleep, but the environment in which you sleep affects your sleep quality. Here are a few ideas to enhance your bedroom for more sleep:

  • Limit your exposure to light before sleeping. Being exposed to bright light at night can disrupt your circadian rhythm. If you have a window in your room, consider using blackout curtains or blinds to block light from outside. You can also use a sleep mask, which is a less-expensive option if you don’t have curtains. Another factor that disturbs your sleep is the blue light that emits from phones, TVs, or other electronic devices. It delays the production of melatonin, the sleep hormone, which interrupts your sleep cycle. It is advised to limit the usage of electronic devices for at least an hour before sleeping.
  • Keep a cool temperature as you sleep. You don’t want to wake up in a pool of sweat in the middle of the night so maintaining a comfortable room temperature is important. Experts suggest that the optimal room temperature is around 65° F or 18° C to avoid night sweats. If your room is too hot or stuffy, it can wake you up from the deepest sleep.
  • Make sure your mattress is comfortable. You may think that your mattress is comfortable but if you wake up with back pain or stiffness, you may need to consider an upgrade. Using a high-quality mattress, like the Puffy Lux Mattress, will provide you with the right balance of comfort and support. It also features a cooling cloud layer that regulates your temperature, which is great for hot sleepers! Even your bed sheets and comforter play a role in how welcoming your bed is, so be sure to use breathable bamboo sheets and an ultra-plush comforter to stay comfortable all night long.
  • Eliminate any noises around you. Disturbances like the sound of cars in the street or the TV from the next room can make it hard to fall asleep. In fact, a study at the University of Colorado found that people who slept in an environment with noise pollution were more likely to report feeling tired during the day. If getting rid of noise is difficult, consider using earplugs to mute outside noises.
  • Get creative with ways to promote relaxation. Now that your bed and room are comfortable, there are many ways to help put yourself in a peaceful mood. If you suffer from sleep apnea, you can use an air purifier to remove toxins from the air. Another idea to encourage sleep includes using an essential oil diffuser to diffuse lavender oil, which is popular for its calming effects. You can also listen to a sleep podcast or white noises to fall asleep faster. Cultivate an inviting and soothing environment where your body and mind can easily relax.

What Are The Benefits Of Getting Better Sleep?

Having a good night’s sleep is important for our health and well-being. Today, we can easily see how common sleep problems are. According to the National Sleep Foundation, about 70 million Americans suffer from chronic insomnia or sleep deprivation. Sleep is shown to improve mood, memory, immune system, creativity, and more. It is important for a healthy lifestyle. The main benefits of better sleep include:

  • Reduces the risk of sleep disorders and chronic diseases such as diabetes, high blood pressure, and heart disease.
  • Improves your mood and reduces levels of stress and irritability during the day.
  • Helps maintain healthy body weight and prevents excessive weight gain.
  • Enhances productivity, concentration, and initial reactions in times of crisis.
  • Improves memory and overall brain functions.
  • Speeds the healing process in case of an injury - reduces body and muscle pain.

Can’t Fall Back Asleep? Here’s What To Do!

If you wake up in the middle of the night and can’t go back to sleep, don’t feel stressed or force yourself back to sleep. There are a few things that you can do to try to put yourself back in sleep mode. You can try meditating or doing a breathing exercise for a few minutes to unclutter your mind. If you’re in bed for around 20 minutes, and still can’t sleep - consider leaving your bed and going to a different room. Then try meditating again, reading a chapter of a book, or doing another light activity in a relaxing environment before trying to go back to bed.

You can experiment with a few of these techniques to see which one works for you. There are many factors that can wake you up at night, like night sweats, a bad mattress, and even hunger. Take a few minutes and think about what the problem is and then decide on the best action to solve it.

FAQ’s

How can I increase my sleeping hours?

Before going to sleep, it is best to ensure your bedroom environment is optimized for a good night’s rest. You can do this by making sure your room is at a cool temperature, quiet, and dark. The room should optimally be around 65° F or 18° C, and you should use heavy curtains to block out any light from outside. If there are surrounding noises that you can’t get rid of, try using earplugs to mute the noise.

How can I sleep more naturally?

There are many natural ways to promote sleep without needing to use any sleep medicine. Consider practicing relaxation techniques, like meditating, going for a short walk, or taking a warm bath to calm your nerves and clear your mind. You can also try having some sleep-inducing snacks like oatmeal, hummus, yogurt, pistachios, and almonds, or drinking chamomile or passionflower tea for their soothing effect.

How can I stay asleep for 8 hours?

To avoid any sleep disturbances and ensure you stay asleep for 8 hours, which is the recommended hours of sleep - you need to make sure you’re slumbering in a proper sleep environment, which is a dark, cool, and noise-free room. Before sleeping, try to relax your body and clear your mind as well as avoid eating heavy meals or drinking coffee at least a few hours before bedtime.

Conclusion: Build a Routine for a Better Night's Rest!

Now that you understand the importance of quality sleep and how to get more sleep every night, you’re ready to set your own bedtime routine for better sleep! Whether you find a few or all of these tips helpful, having a proper sleep schedule and getting enough sleep will make a significant difference in your life.



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