If you have a lot of sleep or just want to wake up late in the morning, a long, deep sleep is the way to go. You will wake up less rested and have a harder time going back to sleep for another hour if you break sleep with bad habits or badly organize your bedroom.
Steps
Part 1 of 3: Encouraging a Deep Sleep
Step 1. Block the entry of sunlight in the morning
It is much easier to sleep in a dark room. Therefore, pull the curtains or shutters together and keep the door closed to prevent light from entering the room. If you do what you can to organize yourself this way, you will be able to sleep longer than usual, even when the sun is high.
If the curtains are thin, try hanging a blanket on the rod
Step 2. Track your sleep cycles
Have you ever felt tired and reopened your eyes perfectly rested ten minutes later? This happens when the body moves from one phase of sleep to another. Normally, a cycle lasts about three hours. If you keep track of when you feel the most tired, you may want to take advantage of those times to lie down and sleep better. Set your alarm for the time when you usually have the most energy so you don't feel groggy the next morning.
Step 3. Adjust the temperature and use the most suitable bedding
Generally, you sleep best in a cool environment, around 18 ° C. Adjust the thermostat and use comfortable pajamas and bedding. The temperature should be warm enough for you to fall asleep without any problems, but not too hot for you to sweat and find out during the night.
- Try wearing heavier or lighter pajamas, sleeping undressed, or using a hot water bottle.
- If you usually shower before bed, try showering an hour earlier. This will give you enough time for the temperature to cool down.
Step 4. Listen to white noise or some relaxing song
Noises can keep you from falling asleep or make you fidget at night. Cover them by turning on a fan or radio tuned to the absence of broadcasts. Some people prefer to doze off to soothing music.
Step 5. Consider staying up late
This way you will be tired in the morning, but be aware that it is a dangerous strategy. If you have trouble staying in bed, chances are you will get up anyway and end up not getting enough sleep.
Step 6. Spend more time outdoors during the day
Exposure to sunlight in the morning can help the body stay in sync with the wake and sleep cycle. It can be especially effective to play outdoor sports and not go to bed full of energy.
While some people work out just before bed, many others have a hard time falling asleep if they're not relaxed
Step 7. Pay attention to the intake of sleeping pills
They induce sleep, but overuse can lead to addiction or the inability to sleep without it. Many of these drugs have severe side effects or allergic reactions in some people. Use them in isolated cases and only for a short time. If you have serious problems sleeping, consult your doctor for more effective alternatives.
- Melatonin is a safer, but not potent, choice. It is usually more effective for recovering from the effect of jet lag or other problems associated with high schedules. It may not be the best solution if you only intend to sleep late once.
- Most over-the-counter medications contain antihistamines, such as diphenhydramine or doxylamine, sometimes combined with alcohol or pain relievers. It is very common for them to cause side effects, such as persistent sleepiness or lightheadedness, and it is unclear whether they are effective.
- Prescribable sleeping pills usually belong to the benzodiazepine category. They can cause severe addiction and withdrawal symptoms, and they only work if you take them regularly.
- Most other prescription drugs have not been on the market for a long enough period to offer comprehensive data on side effects or their effectiveness. Contact your doctor to find out about the new generations of non-benzodiazepines (zolpidem, zaleplon, eszopiclone).
Part 2 of 3: Getting Back in the Morning
Step 1. Don't get out of bed
If you wake up early, resist the temptation to get up. Don't move at all, not even to open your eyes or scratch your nose. If you allow the initial discomfort to pass, you may usually be able to go back to sleep.
Step 2. Take deep breaths
While still lying down, breathe deeply through your nose. Try method 4-7-8 to relax:
- Slowly count to 4 as you inhale through your nose.
- Hold it while you count to 7.
- Exhale through your mouth as you count to 8.
- Repeat this exercise until you fall asleep.
Step 3. Imagine you are sleeping
Try to repeat in your mind that you can fall back into a heavy sleep. If you start thinking about what to do or get restless because you can't fall asleep, you will be less relaxed and certainly won't be able to go back to sleep.
Step 4. Take a short break
If you've been waiting patiently but still haven't gotten to sleep again, sit down and do something to relax. This is especially useful if you feel anxious because you can't sleep. Read a relaxing book, listen to some soothing music, or get up and do some stretching exercises. Get back to bed within 15 minutes.
Step 5. Avoid sleep paralysis
Some people suffer from temporary paralysis when they wake up: they are aware of their surroundings, but unable to move. It is not dangerous, but often this state is accompanied by terror or even hallucinations. If you follow the previous advice on how to benefit from a night's rest, it will be more difficult for this phenomenon to happen. If these episodes occur at other times, take extra precautions:
- Sleep on your side, not on your back. If you still wake up on your stomach, try sewing a sock to the back of your pajamas and putting on a tennis ball.
- During an episode of paralysis, try moving your fingers, toes, and tongue. Some people may even have "out-of-body" experiences by imagining getting up.
- Whenever you have a nightmare or a paralysis episode occurs upon awakening, write it down in a journal. In this way you will have the opportunity to distance yourself from the phenomenon and overcome the associated fear.
Part 3 of 3: Avoiding Sleep Disorders
Step 1. Avoid digital screens before bed
The blue lights of the screens trick the brain into thinking it is afternoon. Therefore, try to stay away from computers, televisions, and cell phones at least an hour before falling asleep. In this way, sleep will be deeper and more restful.
Step 2. Reduce your consumption of alcohol, cigarettes, and caffeine
Many people resort to alcohol to help them fall asleep, without realizing that it disturbs the night's rest. Likewise, the relaxing effect of cigarettes does not compensate for the toxicity of nicotine. Avoid both of these substances late in the evening, or you might open your eyes before your alarm goes off. Finally, as you probably already know, the caffeine in coffee, fizzy drinks, or chocolate can hinder sleep.
Some people are very sensitive to caffeine and have difficulty falling asleep if they drink coffee or tea in the afternoon. Try not to consume them for a couple of days, except in the morning. The ability to continue sleeping may improve
Step 3. Avoid overeating before bed
If you eat large meals or foods that weigh down your digestion, your sleep may be troubled. Dinner at least two hours before bedtime. If you are hungry in the late evening, have a light snack and drink a glass of water or milk.
Step 4. Reduce the amount of water you drink
If you have to get up in the morning to empty your bladder, you will have a harder time sleeping longer. Therefore, to keep yourself hydrated, do not drink more than a glass of water.
Advice
- If you follow a regular bedtime routine, your body will learn to recognize when it needs to relax.
- Try using ear plugs if noises wake you up in the morning.
- Don't forget to turn off the alarm.
- Ask other people living in the house to let you sleep late.
