Getting more sleep isn’t easy. Most people in the world are getting an average of around six hours of sleep per night, leaving little time for napping or catching up on missed sleep.
With our 24/7 digital lives and fast-paced modern lifestyles it can be difficult to fit in the shut-eye we need. However, despite this, research has shown a connection between getting more sleep and improving your quality of life.
Research has shown that getting less than 6 hours of sleep per night has a negative effect on your health and wellbeing, as well as diminishing your productivity. That said, there are ways to get more shut-eye without sacrificing much in the way of your life or sanity.
Keep reading to learn about how much time you should be sleeping every night, how to get to sleep faster, plus tips for improving your quality of life by getting better quality shut-eye.
How Much Sleep Is Recommended?
Simply put, the amount of sleep you need depends on your age and lifestyle, but the average is between 8 and 9 hours per day. For younger people – children, teenagers, and young adults – this amount can be extended by 1-2 hours; for older people, the amount required is 1-2 hours less.
However, sleep is not a race, and it is okay to drift in and out of sleep during the day as long as you feel refreshed and energised when you wake up. For this reason, you should not base your sleep on time spent but on how refreshed and energised you feel when you wake up.
How to Sleep Better
Sleep is essential to your health and wellbeing. It is when your body repairs and builds new proteins, hormones, and cells, as well as processes thoughts and feelings. Although sleeping is important, it is not a waste of time.
Instead, it is essential to our quality of life and happiness. Sleep needs depend on your age and lifestyle. For example, as we get older, the need for sleep increases, making it more difficult to fall asleep and staying asleep for longer periods of time. Similarly, if you are stressed or anxious, the need for sleep will increase as well.
Sleep is also affected by your diet. Certain foods can affect your sleep, while sleep and diet are also connected. For example, carbohydrate foods, alcohol, and caffeine are all known to affect sleep.
7 ways to get more sleep in 4 hours
People often ask how they can get more sleep in 4 hours, so this section will examine how to get more sleep in 4 hours.
– Invest in a quality sleep-aiding mattress and pillow – Investing in a quality mattress and pillow can significantly impact your quality of sleep. A good mattress is essential for a comfortable night’s sleep.
– Invest in a quality sleep-aiding blanket – Investing in a quality sleep-aiding blanket can also help you get more sleep. They can be used for many different things, including keeping you warm when it is cold outside and as a light blanket for when you are sleeping.
– Invest in a quality sound machine – Investing in a sound machine can help you relax and fall asleep faster. They can also serve as a companion to help you fall asleep and stay asleep.
– Invest in a quality sleep app – Investing in a quality sleep app like Sleep Cycle, Sleep Genius, or Sleep Cycle PRO can help you to get more restful sleep as they track your sleep activity and activity during sleep.
Get more sleep in less time
– Invest in a quality alarm clock – Investing in a quality alarm clock can help you to wake up on time. They can also be used to track how you are sleeping and wake you up when you are at the best sleeping phase for sleep.
– Invest in a quality bedside lamp – Investing in a quality bedside lamp like the Philips Hue Light Bulb can help you to read, study, or relax at night.
– Invest in a quality fan for when it is too hot – Investing in a quality fan like the Anova Bluetooth Heater can help you to stay cool when it is too hot.
– Invest in a quality humidifier – Investing in a quality humidifier can help to create a moist and humid atmosphere in your bedroom which is essential for a comfortable night’s sleep.
5 things you should do before bed time
– Go for a walk – While it is best to take a break from strenuous exercise 2-3 hours before bed, you can still get some activity in and reap the benefits of exercise on your sleep quality.
– Eat a healthy and nutritious meal – A healthy and nutritious meal can help to keep your blood sugar levels elevated which can help to fall asleep faster and stay asleep.
– Drink a cup of herbal tea – Herbal teas are known for their ability to relax the body and mind and help to fall asleep.
– Take a warm bath – Taking a warm bath before bed can help to relax the muscles in your body and lower your heart rate. – Exercise before bed
– Exercising before bed can be exciting and invigorating, but it also works to elevate your heart rate and keeps you awake as you try to fall asleep.
Conclusion
When you are not getting enough sleep, you are more likely to experience mood swings, irritability, fatigue, and poor concentration.
Sleep is essential for your mental and physical health, so it is important to get enough rest. With this in mind, the best way to get more sleep in 4 hours is to invest in a quality mattress and pillow and use a sound machine or app while they can help you to fall asleep faster and stay asleep longer.
If you are looking bedside lamp, fan, or humidifier, you can also use these to create a more comfortable and relaxing atmosphere in your bedroom.
You can also invest in a night-vision camera, sound-activated light, or quality blinds. What these products have in common is that they promote better quality sleep by helping to block out light and create a more soothing atmosphere.
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