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How to Sleep Longer

If you're longing to spend more time with the Sandman, your dream will come true by heeding this advice.


  • Step 1: Make time for sleep Make time for sleep no matter how hectic your daily schedule, and commit yourself to going to bed and getting up at the same times each day.
  • TIP: Adults require about 8 hours of sleep, but the amount varies among individuals.
  • Step 2: Rule out disorders Rule out sleep disorders which may interfere with sleep, seeking your physician's advice if necessary.
  • Step 3: Create a relaxing environment Create a relaxing and quiet sleep environment. Use a comfortable mattress and room-darkening shades, and establish a cool, comfortable temperature.
  • TIP: If stress is shortening your night, make a to-do list, mentally setting it aside until morning.
  • Step 4: Address lifestyle issues Address your lifestyle. Shift workers and people with jet lag typically employ such techniques as keeping sunlight out of the bedroom, using ear plugs, and using a white noise machine.
  • TIP: If light shows into your bedroom, use a sleep mask.
  • Step 5: Avoid electronics Avoid electronics at bedtime. Turn off your cell phone, and keep TVs and computers out of the bedroom to avoid distractions.
  • Step 6: Adjust your diet Adjust your diet, avoiding caffeine and alcohol close to bedtime and allowing 2 to 3 hours between eating and bedtime.
  • Step 7: Make the most of bedtime Make the most of bedtime using these tips, especially if you're a new parent or your situation otherwise temporarily creates short nights. The Sandman will wait.
  • FACT: Sleepy drivers in America are responsible for 100,000 accidents each year leading to 1,500 fatalities.

You Will Need

  • Doctor
  • Comfortable mattress
  • Room-darkening shades
  • Cool temperatures
  • Ear plugs
  • White noise machine
  • Dietary adjustments
  • To-do list (optional)
  • Sleep mask (optional)

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