There\u2019s an epidemic and you\u2019re part of it. The Centers for Disease Control and Prevention reports that Americans are in the middle of a sleep loss epidemic. Nearly eight in 10 Americans say they would feel better and more prepared for the day if they had just one more hour of sleep. Getting that bit of extra sleep may seem impossible to you as you stumble out of bed every morning, but in fact there are secrets to getting more sleep that can add time to your 40 winks.<\/p>\n
You can make 8\u00a0hours of quality sleep a regular part of your life by scheduling it. Make sleep part of your to-do list and plan your bedtime like you would any other appointment. You wouldn\u2019t miss a meeting to binge watch TV, would you? Be strict about your sleep appointment in the same way. Keep a consistent schedule for sleep and wake times and soon they will become just a part of your regular routine. Support your schedule by creating a bedtime routine that relaxes you with hot baths, good books or soothing music.<\/p>\n
Your bed plays one of the biggest roles in determining how long and how well you sleep. Your mattress and pillow have to be up to snuff for you to slumber well. Your bed and your body naturally change over time (they\u2019re both aging!), so if your mattress is seven years or older, it\u2019s probably time to replace it. Older mattresses do not provide the support you need for restful sleep and need to be replaced. Making this one improvement can unlock nights of blissful sleep. Your pillows should also be replaced regularly once a year to make sure you are getting proper support for your neck and spine.<\/p>\n
It\u2019s tempting to hit the snooze button over and over to squeak out just a little more sleep, but this hurts you more than it helps you. Break this bad habit and set your alarm for the time you actually need to get up. If you can\u2019t let go of the snooze button habit, limit yourself to just one snooze hit per morning.<\/p>\n
It\u2019s time to go to rehab. Your snooze button addiction is netting you less sleep, not more. It breaks up your restful sleep and means you\u2019re not really getting any benefits from those extra minutes.<\/p><\/blockquote>\n
Don\u2019t bite off more than you can chew<\/h3>\n
What you\u2019re eating and drinking and when you\u2019re enjoying it affects your sleep. Try to finish eating 2\u00a0to 3\u00a0hours before bedtime so your whole system is ready to relax. Drink alcohol in the early evening instead of right before bed so your body has time to digest it before you hit the sack. Make caffeine a morning-only drink and stick to other beverages in the afternoon and evening. Caffeine stays in your system longer than you might think and can disrupt your sleep.<\/p>\n
Train for good sleep<\/h3>\n
Exercise is important to help your body feel ready for sleep, and even just taking a walk can get your blood moving and improve your sleep. It\u2019s best to complete your workouts at least 2\u00a0hours before you go to bed so your body is ready to rest.<\/p>\n
Naps are nice<\/h3>\n
Taking a nap might seem counter-intuitive to good nighttime sleep, but short naps of 10 to 30 minutes actually help you gain extra energy during the day and don\u2019t disrupt your sleep. Even a 10-minute nap can improve your alertness for 2-and-a-half hours if you\u2019re sleep-deprived, and you can feel the benefit for up to 4\u00a0hours if you are well-rested.<\/p>\n
Create comfort<\/h3>\n
If your bedroom is not a comforting and relaxing place, you\u2019re not going to want to spend a lot of time there. Make adjustments to your bedroom so that it is dark, quiet, cool and cozy. A key factor in the comfort level of your bedroom is the bed itself, so make sure your mattress is big enough so you can move freely, new enough so it doesn\u2019t cause aches and pains, and comfortable enough to support a good night\u2019s sleep.<\/p>\n
Couples who share a double or full mattress each end up with only as much sleeping space as a baby\u2019s crib. Couples should sleep on a queen or king mattress.<\/p><\/blockquote>\n
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