While You Were Sleeping

Issue 45 | April 08, 2024

Getting more sleep sounds simple, but in practice, the execution isn't so simple.

This week, we'll walk you through:

How to set up a consistent and reliable nighttime routine
The substances you need to avoid in order to get a full night of uninterrupted sleep
How your decisions during the day can impact your sleep throughout the night

How to Sleep Longer

Achieving a longer, more restful sleep can often be as simple as making a small adjustment, like banishing your pets from the bedroom (even if it means more whining on both sides of the door).

However, if you find yourself experiencing multiple midnight wake-ups and struggling to fall asleep every night, your sleep might need a more significant overhaul.

Thankfully, our guide can walk you through the changes you can start making tonight to improve your sleep quality.

With a bit of experimentation, you can discover the strategies that help you achieve those elusive extra hours of sleep.

Learn More

Sleep Quiz

What is a common cause of waking up frequently during the night?

A. Eating a heavy meal before bed
B. Exercising regularly
C. Using a firm mattress
D. Drinking alcohol before bed

Scroll to the bottom for the answer!

Weighing Your Sleep Options: How Blankets Could Improve Your Sleep Duration

Weighted blankets have gained popularity for their ability to promote relaxation and improve sleep quality, but they can actually improve your sleep quantity as well!

The gentle pressure applied by the blanket is known as deep touch pressure, which can help stimulate the production of serotonin and melatonin, two hormones that play a key role in regulating sleep.

To help you find the best weighted blanket for your needs, we've compiled a list of the top-rated options for 2024!

Sleep Tip of the Week

A regular meditation practice can improve your sleep quality.

Mindfulness meditation teaches people to accept their thoughts and manage emotions, enabling sleep onset rather than stressing about not falling asleep.

The Detrimental Impact of Sleep Loss on Emotional Well-Being

A recent study reinforces the detrimental effects of sleep deprivation on emotional well-being.

A thorough analysis of sleep studies spanning over 50 years has revealed conclusive evidence that sleep loss can have a negative impact on our emotional responsiveness, mood, and anxiety levels, making us more prone to psychological distress and disorders.

Interestingly, the study suggests that women may be more vulnerable to the emotional effects of sleep loss compared to men.

Quiz Answer

The correct answer is A.

Eating a heavy meal before bed can disrupt your sleep, leading to indigestion and discomfort, making it harder to fall asleep and stay asleep throughout the night.

Logan Foley | Editorial Director

Looks like it's time for some negotiation tactics to convince my furry friends that the bedroom is off-limits at night!

Sleep Foundation, A Sleep Doctor Company
1414 NE 42nd St 400 Seattle, WA 98105

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Sleep Doctor (collectively Sleep Foundation, SleepFoundation.org, SleepApnea.org, and SleepDoctor.com) is not affiliated with the National Sleep Foundation, an independent 501(c)(3) nonprofit based in Washington, D.C.

Sleep Doctor and its brands provide comprehensive health information to help people cultivate better sleep. Sleep Doctor does not provide medical advice, diagnosis, or treatment options.

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