How to Increase Sleep Drive Naturally

Sleep drive is the likelihood a human is going to fall asleep and stay asleep. If you are having problems sleeping, here is how you can increase your sleep drive.

Increase your awake time

The number one determinant of sleep drive is the amount of time you have been awake. The longer it has been since you last slept, the more likely you will fall asleep and stay asleep. If the average human sleeps 8 hours a night, that means they spend 16 hours awake. If you struggle to sleep at night, increase your time awake to 17 hours. Choose a regular wake time and count back 7 hours to determine your bedtime. Since your bed should be reserved for sleeping, you are only allowed in bed 7 hours a night. Once you get in bed, if you recognize you are unable to sleep, get out of bed and do something that helps you relax. Don’t get back in bed unless you feel sleepy. Even if you spend most of the night awake, get out of bed at your pre-determined wake time.

Increase your physical activity

The more physically active you are when you are awake, the more likely you are to fall asleep and stay asleep. For those of you who count steps, you should aim for a minimum of ten thousand steps a day. For those with less time, attempt 30 minutes of high-intensity interval training a day. Try not to exercise within 2 hours of your bedtime.

Avoid direct light sources at least 2 hours before bed and maintaing physical activity during the day

Humans are supposed to be sleeping when it is dark and awake when it is light. While we are not able to control the sun and the moon, we must pay attention to direct light sources. Direct light sources are objects that make us look directly into a light. Common examples of these are televisions, computers, and cell phones. Looking into a direct light source before bed has been shown to delay sleep onset. To prevent this, you should avoid direct light sources for two hours before your bedtime. You can use indirect light (for example, using a right to read a book) but should avoid direct light sources. Conversely, if you are trying to wake up, looking at a direct light source will help.