how to sleep for a long time
Answers
Answer:
. Increase Bright Light Exposure During The Day
Your body has a natural time-keeping clock known as your circadian rhythm (13, 14Trusted Source).
It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep (14Trusted Source, 15Trusted Source).
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16Trusted Source, 17Trusted Source, 18Trusted Source).
In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19Trusted Source).
A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80% (20Trusted Source).
While most research is in people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.
Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright-light device or bulbs.
SUMMARY
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
2. Reduce Blue Light Exposure in the Evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21Trusted Source, 22Trusted Source).
Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23Trusted Source, 24Trusted Source).
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
Wear glasses that block blue light (24Trusted Source, 25Trusted Source).
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights two hours before heading to bed.
SUMMARY
Blue light tricks your body into thinking it's daytime. There are several ways you can reduce blue light exposure in the evening.