How to sleep longer?

So when I was a teenager I could sleep 9 hours a night, no problem. Over the years, I've lost that ability.

No matter how tired I am, I usually wake up after 5 or 6 hours of sleep, can't fall back asleep, and I feel tired and look tired throughout the day.

How can I get back to getting a full 8 or 9 hours of rest, preferably without the use of over the counter medication?

Daily exercise and daily exposure to sunlight should help, even if it doesn't solve the problem.

try to wear yourself out and make sure you don't take any naps

Have you tried sleeping earlier?

excersise at least 45 minutes of cardio at least 4times per week. break a sweat or it doesn't count

I do exercise most days, although I could probably kick up the intensity a little. Good idea about getting some more time in the sun, though.

"Have you tried sleeping earlier?"

I have, but it's hard for me to fall asleep earlier. I tend to be a night owl, so going to bed early is difficult.

1. Morning : ( timings : 5 - 7 am )

a. Try some deep breathing exercise . Reach upto 1 min for the process ( 1 inhale and exhale ) and continue for 10 minutes. Wear lose and comforatble clothes .

2. Evening Schedule : ( timings between 5 - 7:30 pm )
a. 20-30 min skipping ( cotton rope,atleast `greater than 1cm diameter )continuously , with one leg alternatively. ( Both legs should not touch the ground at any point of time ) jump on left leg( 2 times ) then on right leg ( 2 times ) and carry on.

You can start with 5 minutes .

b. Frog jump for atleast 50 metres ( both hands behind ) .

c. Few Push - ups and pulls ups

d. Stretching legs sideways
e. Other stretching exercise you prefer.

3. Dont eat food with too much oil .

4. Avoid Non- Veg for some time , till you start getting good sleep.

5. Dont eat 1 hour before and after any exercise.

6. Stomach should be empty before exercising.

7. Stop or less liquor consumption ( if you drink )

8. And above all think to help people and be good to all .

Follow the rules and the sleep will follow you.

Take care and best of luck

dont drink too much coffee in the day

just wait until you reach 50. I can barely get in 4 hours before I am awake. my night's rest consists of many naps.