How to Get an Extra 30 Minutes of Sleep

We could all use an extra 30 minutes of quality sleep. Lack of sleep is linked to serious health problems such as heart disease and obesity, in addition to leaving you feeling exhausted the next day. Follow these suggestions to get an extra 30 minutes of quality sleep everyday.

Instructions

Difficulty: Easy

Things You’ll Need:

• Darkening Shades
• White Noise
• Notebook

1. Avoid high stress activities. Immediately before you head to bed, do repetitive activities that do not excite you. For example avoid paying bills, starting a serious conversation or watching an absorbing television show.
2. Breathe. Deep breathing helps you to relax and clears your mind. Breathe in through your nose and out through your mouth. This technique will help you relax and fall asleep faster so you will be able to get an extra 30 minutes of quality sleep.
3. Stop worrying. Keep a notebook next to your bed, and as tasks, ideas or worries enter your mind jot them down. This way you will not forget about them, but they won't keep you awake either. The day is full of plenty of things to worry about. Don't bring those things to bed with you.
4. Darken the room. Turn your alarm clock away from your bed and dim it if it is bright. If you have light coming in from outside or if you sleep during the day, get room darkening shades. The darkness will help you get the extra sleep you need.
5. Create white noise. White noise might be a fan, waterfall or soft music. It is designed to help you fall asleep faster because you will not hear those little creaks in the night that may keep you awake. Creating a soothing sleep environment will help you get more quality sleep.