Can you train yourself to need less sleep?
Life is too interesting to spend a third of it sleeping! Sleeping for 8-9 hours may seem wasteful. Haven’t you ever thought that 5 or 6 hours of sleep might be enough to get rest and restore energy? But at the same time what good is it to so little sleep if you are sleeyp like a zombie? Many people, regardless of their age and occupation, would like to spend 1.5-2 hours less on sleep without sacrificing their efficiency during the day. Wouldn’t you? If you are one of these looking for how to sleep less, yet to stay active, then this information can be helpful for you.
Types of sleep
The issue of little sleep while remaining highly effective, goes back to the times of Leonardo da Vinci. There is no scientific evidence, but it is believed that trying to find the answer to how to sleep less, the world renowned artist, da Vinci, practiced polyphasic sleep known as Uberman. Using this method, a person takes 20 minute naps 6 times a day, every 3 hours and 40 min. Another genius, Nicolas Tesla, did not want to waste precious time sleeping and would rather spend it on mind-changing discoveries. It is known that he slept only 2 hours a night and had a 20-min nap at noon. This type of sleep, the most economical one, is now called “Tesla sleep.” Richard Fuller, Steve Pavlina, and the Piraha indigenous people of Brazil are just some of many who have experimented with sleep duration.
These stories may sound fantastic and quite challenging, but at the same time, sleep deprivation leads to health problems. According to www.webmd, too little sleep may be connected serious conditions like high blood pressure, depression, and diabetes. Scientists claim that even 6 hours of sleep is not enough for most adults because the recommended norm is 7-9 hours of sleep. However, if you improve sleep quality, you may save up to 2 hours of sleep time per day.
Techniques for sleeping less
To reduce your sleep time to 6 hours of sleep or even 5 hours of sleep, there is a series of techniques that can be used with little to no risk of affecting your wakefulness and health conditions. Following these simple recommendations, you can have little sleep compared to usual norms (7-9 hours) and remain full of energy.
Schedule for sleep
Surprisingly the body can become accustomed to a number of regular schedules. If you teach the body to eat at a certain time, then you will feel hungry at exactly the same time each day. If you become accustomed to going to bed at a certain time, you will get sleepy at this very time daily. While it is impossible to simply reduce your rest time to 5 hours of sleep, using a consistent schedule may be able to give you a comfortable reduction in sleep of 30-45 minutes. In this case, you will not experience any discomfort or sleepiness when you are awake.
Sleep between 10 pm and 6 am
Haven’t you noticed a paradox that when you go to bed at 4 am you still feel sleepy after 9 hours of sleep, while if you go to bed at 10 pm, 6 hours of sleep can be enough? This is due to certain hormone production in the body. Melatonin is a hormone that is directly related to sleep and the daily rhythms of a person. When it is lacking, a person cannot plunge into deep stages of sleep, which are the sources of basic regenerative processes. This hormone is produced somewhere between 11 pm and 3 am at night in total darkness. With that in mind, sleeping at this particular time allows you to improve sleep quality, thus to sleep less yet more productively. It also helps to reduce the amount of sleep needed by 1-3 hours, depending on your condition, fatigue and other characteristics.
Do not eat before bedtime
In general, there should be the golden mean: not to be hungry but at the same time not to go to bed with a full stomach. It is suggested that 3 hours before bedtime is appropriate, otherwise, if you eat before bedtime, there is a chance you will have a poor quality of sleep. It will take more time for your body to restore because it will need to digest all the foods, thus 6 hours of sleep won’t be enough. So, if you really want to improve sleep quality, you should not eat a large meal right before you go to bed.
Use sleep masks and earplugs
One of the ways you can affect your quality of sleep in a positive way is to use these simple devices. They allow to get better sleep and require less time for the body to get rest. The effect of a sleep mask and earplugs is simple: you are not disturbed by any factors that prevent you from falling asleep or that wake you up. The mask, for example, protects the eye pupil from any light. It creates full darkness, which favorably affects the production of melatonin. But you might need some time to get used to them.
Regular sports and healthy diet
Logically, any physical exercises should result in weariness and requires more rest. But it is not that way: moderate active exercise, 3-4 times a week, influences your quality of sleep and requires less time for good sleep and rest. Likewise, a healthy diet positively affects sleep. For example, if you eat a lot of fast food carbohydrates like sugar, chocolates, rolls and other, most likely it will take more time for you to fall asleep. If the food is balanced and you eat complex carbohydrates, like cereals, vegetables, fruits, enough protein and a moderate amount of fat, then the quality of sleep will be higher.
So, proper nutrition, regular exercise, sleep improving devices, a certain schedule for sleep, preferably at night – all these factors will have a positive effect on your sleep quality and quantity. Even more, a healthy lifestyle can have a positive impact not only on sleep but also on health and quality of life. By using these techniques, you can reduce sleep time with no need to sacrifice sleep quality.