Published On Sep 18, 2013 Uploaded by Howcast Watch more How to Deal with Insomnia videos: http://www.howcast.com/videos/513379-How-Much-Sleep-Do-Adults-Need-Insomnia

Learn how to sleep longer from sleep specialist Priyanka Yadav, D.O. in this Howcast video.

So some ways to stay asleep longer include practicing good sleep hygiene, which includes keeping a cool, dark environment, taking a warm bath at night, and diminishing light exposure in your bedroom, because that will help with the secretion of your melatonin. Melatonin is a hormone that helps with sleep onset.

Now, other ways to help you stay asleep include avoidance of caffeine. Caffeine is a substance that will fight a chemical called adenosine, which helps with sleep onset and getting deeper stages of sleep at night. Avoidance of alcohol can also help you stay asleep a little longer. Now, many people drink alcohol to help them fall asleep, but what they don't realize is that in the second half of the night, you might be getting fragmented sleep after you've metabolized all that alcohol. So avoidance of that will help you stay asleep longer and get a better quality sleep.

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. 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. 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.

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.