2 Apr 2019

How to sleep for longer

Want a few extra hours shut-eye each night? You’re not alone...


Having trouble falling or staying asleep, known as insomnia, is one of the most commonly reported sleep problems.

Depending on the cause, Insomnia can be short or long term and have a huge impact on your life affecting your mood, energy and concentration amongst other more serious health consequences1.

The ultimate goal for good health and well-being is to get a good night’s rest of uninterrupted sleep. So, here’s what you need to know to help you sleep for longer.

Why is my sleep disrupted?

Most people have experienced insomnia symptoms at some point in their lives, with around one-third of people having at least mild insomnia2.

There are a wide range of reasons.

For example, it’s not uncommon to experience temporary insomnia due to stress, sickness or pain. You may also find yourself struggling to remain asleep when affected by jet lag, unusual schedules, a different bedroom, odd sleeping conditions or even taking certain medication.

Luckily, when these circumstances resolve themselves, chances are that you’ll go back to your regular sleeping patterns. However, if they don’t clear up, you could struggle to remain asleep on a more regular basis.

In these cases, it’s usually a matter of finding a solution to the root cause of the problem before you’re able to truly achieve deep, restful and sufficient sleep.

4 tips to help you sleep longer

Try the following practises.

  1. Keep your sleeping cycles consistent

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    Your mind and body have a natural clock, known as a circadian rhythm, which regulates your awake and sleeping patterns each day3.

    To help you sleep longer, try and keep your patterns consistent to avoid disrupting your own cycles. If you go to sleep and get up at the same time every day, avoid sleeping in (even on weekends) and are smart about how you nap, then this will help you regulate your sleep and minimise disruptions. 

  2. Daily exercise

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    You may be thinking, what does exercise during the day have to do with sleeping soundly all night?

    Maintaining a healthy exercise routine can strengthen circadian rhythms, promote daytime alertness and help bring on better sleep at night4. Regular exercise can improve the symptoms of insomnia and sleep apnea, and increase the amount of time you spend in the deep, restorative stages of sleep. 

  3. Wind down before sleep

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    A restless mind before bed can cause you to wake several times, resulting in a fragmented sleep throughout the night as your thoughts tick over.

    Try practising gentle stretches or yoga, meditation and breathing exercises to slow your mind down, clear your head and adequately prepare for bed.

  1. Learning ways to get back to sleep

    Post 2 Image 1 - Sleep Pattern

    Sometimes, those insomnia patterns can’t be solved immediately. So, the next best thing is to work out ways to nod back off after waking.

    Try lying on your back and listening to your own breathing. This will keep your thoughts from stressing further and provide something peaceful to focus on. Perhaps change your perception from aiming to fall back to sleep, and more towards relaxation. And should you wake up due to restless thoughts, put your subconscious at ease by grabbing a pen and writing them down.

Achieving quality sleep each night is very important to your overall health and well-being, and this means sleeping for longer periods to adequately rest.

We wish you a peaceful night and hope that these tips will help you.

Want to learn more about improving your overall sleep?

In a world today where it’s all too easy to experience sleep depravity, we should all be aiming to get the most out of our sleep to remain healthy and happy each day.

At ResSleep, we have created a free eBook available to download right now, called the 8 Ways To Sleep Better Tonight, which explains the eight best ways to improve your sleep in order to get the best rest out of every night.

Take our Free Online Sleep Assessment

If you are experiencing problems sleeping due to snoring and you are searching for a cure, you can complete our free sleep assessment to better understand how to correct your restful state, wake up fresh and improve your overall health.The assessment asks you a series of simple questions designed to help you uncover the cause, and the results will be conveniently sent to you via an email.You can access the Sleep Assessment here.

Understanding Your Sleep - ResSleep

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Online Sleep Assessment

Do you wake up feeling you need more sleep?

If you snore or experience sleepiness during the day, you might be suffering from sleep apnea. This free sleep assessment has been developed by our Medical Director, a practicing Sleep Physician, and is designed to help you find out if you are at risk.

Take Sleep Assessment

References

  1. The Medical Journal Of Australia. Insomnia: prevalence, consequences and effective treatment. https://www.mja.com.au/journal/2013/199/8/insomnia-prevalence-consequences-and-effective-treatment Accessed 22 November 2018.
  2. The Sleep Health Foundation. Insomnia. https://www.sleephealthfoundation.org.au/pdfs/Insomnia.pdf. Accessed 22 November 2018.
  3. Psychology Today. What is the Circadian Rhythm. https://www.psychologytoday.com/au/basics/circadian-rhythm. Accessed 22 November 2018.
  4. Psychology Today. Better Sleep Found by Exercising on a Regular Basis Exercise improves sleep, but it takes time to reap the benefits. https://www.psychologytoday.com/au/blog/sleep-newzzz/201309/better-sleep-found-exercising-regular-basis-0 22 November 2018.