Learn a set of practical guidelines and steps that help you implement more than one method for sleeping longer and deeper to improve the quality of your nightly rest.
General Guidelines and Ways to Sleep Longer
To achieve stable and deep sleep, you can follow a set of behavioral and environmental habits that prepare the body and mind for relaxation:
- Regulate Schedules: Stick to a specific time for sleeping and waking up daily, including weekends, to regulate the body’s biological clock.
- Pre-Sleep Routine:
- Reduce room lighting before bed to stimulate the secretion of the hormone melatonin.
- Engage in quiet activities such as reading books or listening to relaxing music and stay away from electronic devices.
- Take a bath to enhance the feeling of drowsiness.
- Preparing the Room Environment:
- Maintain an appropriate temperature (varies according to individual preference).
- Completely darken the room using heavy curtains to block light.
- Choose a comfortable mattress and a pillow that provides sufficient support for the spine.
- Reduce external noise by using earplugs or running a fan to mask sounds.
- Use calming essential oils, such as violet oil.
Practices to Avoid for More Ways to Get More Sleep
There are some behaviors that may hinder sleep quality, and it is best to avoid them:
- Napping during the day for more than 20 minutes.
- Using the bed for activities other than sleep and intimacy, such as working or watching television.
- Keeping the room dark in the morning, as light alerts the body to wake up.
- Excessive intake of caffeine found in coffee, chocolate, some painkillers, and diuretic medications.
- Exercising, eating heavy meals, or eating spicy foods in the hours leading up to sleep.
- Smoking, drinking alcohol, or drinking water immediately before bed or one to two hours before your scheduled time.
The Relationship Between Sleep Duration and Health
Scientific opinions and results vary regarding the impact of sleeping longer on health:
- Stroke: A study conducted on 9,692 people indicated that those who slept more than 8 hours a night were 46% more likely to suffer a stroke compared to those who slept between 6 and 8 hours. The risk increased fourfold for those whose habits changed from sleeping less than 6 hours to more than 8 hours.
- Alzheimer’s Disease: Another study found that regular sleep for 8.5 to 9 hours or more is associated with an increase in the p-tau181 protein in the blood, a marker linked to Alzheimer’s; this increase is more pronounced for those who sleep more than 10 hours. However, researchers emphasize that this study does not prove that long sleep causes the disease, but rather it may be an early sign of it, and they advise against reducing sleep hours based on these results.
FAQ
What distinguishes the p-tau181 protein from other markers?
This protein is distinguished by remaining associated with long sleep even after kidney functions were taken into account, while other biomarkers related to nerve cell damage were not significant after adjusting for this factor.
How can stress be reduced to improve sleep?
Time can be organized and daily productivity increased to reduce anxiety resulting from postponing tasks, which positively reflects on sleep quality.
What drinks help with drowsiness?
Drinking warm milk and chamomile tea helps stimulate drowsiness and improve sleep quality.
When Should You Visit a Doctor?
It is recommended to consult a doctor in the following cases:
- If there is a sudden change in sleep duration to 9 to 10 hours or more regularly, especially if accompanied by problems with concentration or memory.
- When suspecting health disorders such as sleep apnea or restless legs syndrome.
- Before starting the use of melatonin supplements.
Disclaimer: This content is for informational purposes only and does not substitute for professional medical advice.
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Illustration: AI-generated
approved by: Medica Health team