3 Ways To Get More Sleep

By Lauren Gelman

Reset your slumber cycle

Even if you get enough sleep, you could still feel tired if you’ve woken up in the middle of your sleep cycle, says psychologist Michael Breus, PhD. Count back 7.5 hours (the equivalent of five 90-minute sleep cycles) from the time you want to get up. For example, a 6:15 am wake-up call requires you to hit the hay by 10:45 pm. If you don’t feel better after a week, go to bed 15 minutes earlier.



MORE: SIX SLEEP-WELL SOLUTIONS

Eat snacks that make you drowsy

End insomnia with cherries and walnuts. They’re great sources of melatonin (the hormone that regulates sleep-wake cycles) and can improve sleep quality, says scientist Russel Reiter, PhD.



MORE: START THE DAY WITH THESE STRETCHES

Watch this sleep symptom

A recent study found that 85 per cent of the time, frequent night-time peeing is a sign of sleep apnoea and is as accurate a predictor of this disorder as snoring is. In people with the condition, the kidneys extract more water from the blood and produce more urine. Treating sleep apnoea reduces night-time disruptions and bolsters energy levels.



MORE: TOP 10 SLEEP THIEVES