Herbie Murray
Sleep is essential for the body to function properly. However, some people claim to be able to get by with less sleep than is generally recommended. This has led to the question of whether it is possible to condition the body to need less sleep. While some people are genetically predisposed to needing less sleep, the vast majority of people need between seven and nine hours of sleep per night. Attempting to get by on less sleep can have negative consequences for both physical and mental health. However, there are strategies that can help improve sleep quality and efficiency, thereby maximising the benefits of sleep.
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What You'll Learn
Exercise regularly
Exercising three or four times a week can build your overall strength and stamina, resulting in you needing less sleep. According to sleep medicine and psychiatry professional Alex Dimitriu, "getting exercise during the day can also help you build a good sleeping routine."
Focus on aerobics, like running or jogging, swimming, as well as mild weight training, such as lifting weights, doing push or sit-ups, and Pilates.
The American Academy of Sleep Medicine suggests that even just a bit of routine physical activity has the potential to improve the quality of your sleep.
The research behind exercise and sleep
A small study with adolescents found that exercise increased REM sleep, sleep continuity, and sleep efficiency. Another study with teens also showed a reduced time to fall asleep and longer sleep duration.
In adults, benefits of exercise on sleep have also been demonstrated. A small research review concluded that regular exercise had benefits for total sleep time, sleep efficiency, and sleep quality. Another small study suggested that an increase in exercise duration may have an impact on better sleep.
The best ways to exercise for better sleep
A common assumption is that evening exercise might not be the best method. However, a small research review found that, for the most part, evening exercise is just fine.
Exercise timing for good sleep
According to Johns Hopkins Medicine, there are a few reasons why exercising right before bed may keep you up:
- Higher body temperature
- Endorphins
- The stress hormone cortisol
Your best bet is to leave a window of at least 2 hours to chill out before you try to sleep.
The good news is that enjoying your workouts may give the best results. A study showed that outdoor activity may give you a boost.
So, if you’re inclined to hike or cycle outdoors, you’re likely setting yourself up for success. But the real bottom line is to find an activity that you enjoy and will do consistently.
Spin class to hip-hop music? Restorative tai chi in the park? Doing some Dance Dance Revolution in your living room? It all counts and it can all aid in your quest for more dream time.
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Cut out caffeine, nicotine and alcohol
To condition your body to need less sleep, you must cut out caffeine, nicotine, and alcohol. These substances can significantly disrupt your sleep patterns and negatively impact your overall health and well-being.
Caffeine, a stimulant, can make it difficult to fall asleep and cause lighter sleep with more frequent awakenings. It can remain in your body for up to six hours, so it's best to limit your intake and avoid it for at least four hours before bedtime.
Nicotine, also a stimulant, can make it harder to fall asleep and increase the risk of insomnia. It can disrupt your sleep cycle, especially if you wake up in the middle of the night to satisfy cravings. It is best to avoid nicotine altogether, but if you are trying to improve your sleep, refrain from using it at least two hours before bed.
Alcohol may help you fall asleep faster, but it interferes with your sleep cycle, particularly REM sleep, resulting in poorer sleep quality. It can cause more frequent awakenings, night sweats, nightmares, and headaches. To improve your sleep, avoid alcohol for at least four hours before bedtime.
While caffeine often takes the blame for sleep disturbances, nicotine and alcohol can be more detrimental to your sleep. By cutting out or reducing these substances, you can improve your sleep quality and overall health.
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Develop a sleep routine
Developing a sleep routine is an important step in improving your sleep quality and maintaining your body's internal clock. Here are some tips to help you establish a sleep routine:
Decide on a set bedtime
Choose a bedtime that suits your schedule and stick to it every night, even on weekends. This will help train your brain to naturally feel tired at the same time each day. It's also essential to decide on a wake-up time that aligns with your bedtime, offering ample time for sufficient sleep.
Put away electronics
The blue light emitted by electronic devices like smartphones, laptops, and tablets can trick your brain into thinking it's still daytime, suppressing the production of melatonin, a hormone that helps you sleep. Put away all electronics at least an hour before bedtime, and if possible, avoid using them in the evening. If you must use your phone, turn on the red-light filter to reduce blue light exposure.
Have a light snack or bedtime tea
Heavy meals and alcohol before bed can cause indigestion and disrupt your sleep. Instead, opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea with chamomile or lavender to induce sleep.
Stretch, breathe, and relax
Relaxation techniques such as deep breathing exercises or progressive muscle relaxation can help release physical and mental tension, preparing your body and mind for sleep. Yoga, meditation, or gentle stretches before bed can also improve your sleep quality and prevent cramping.
Write down a to-do list or journal
Journaling can be restorative, helping to clear your mind of thoughts and feelings before bed. If journaling feels overwhelming, a simple to-do list for the following day can also help you fall asleep faster.
Prepare your bedroom
Make your bedroom a sleep oasis by keeping it cool, dark, and quiet. Set the thermostat between 64°F and 68°F (18°C and 19°C) if possible. Turn off noisy electronics, dim the lights, and remove clutter. You can also use aromatherapy with your favourite scent to promote relaxation.
Remember, the goal is to create a consistent sleep routine that becomes a natural part of your daily habits. With time and practice, these steps will help you develop a healthy sleep routine, improving your overall sleep quality.
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Make your bedroom sleep-friendly
Making your bedroom sleep-friendly is an important step in improving your sleep quality. Here are some tips to achieve that:
Lighting
Keep your bedroom dark. Light slows down the production of melatonin, a hormone that promotes sleep. Use blackout curtains or lower the shades to block out exterior light. Dim the lights as bedtime approaches, and avoid bright lights. Also, reduce your exposure to blue light—turn off electronic devices with screens, such as TVs and computers, and set your smartphone to "nighttime" settings.
Temperature
Maintain a cool temperature in your bedroom. A cooler environment facilitates the natural decrease in body temperature that occurs during sleep. The optimal sleep temperature varies for each person, but generally, temperatures between 60 to 67 degrees Fahrenheit (15.6 to 22.0 degrees Celsius) are considered ideal for high-quality sleep.
Mattress and Bedding
Choose a comfortable mattress, bedding, and pillows that suit your preferences and provide proper support for your body. Ensure your bedding is free of allergens and that your pillows keep your head and spine properly aligned to prevent neck pain.
Noise
Minimize noise in your bedroom to promote deeper sleep and reduce the likelihood of waking up during the night. If you live in a noisy area, consider using a white noise machine or earplugs to reduce or mask distracting sounds.
Clutter and Activity
Keep your bedroom clutter-free and minimize activity in the space. A tidy room can reduce anxiety, while limiting activities in your bedroom to sleep and intimate activities can help your brain associate the bedroom with rest. Avoid watching TV, checking texts, working, or engaging in mentally taxing activities before bed.
Scents
Use essential oils or diffusers with calming scents such as lavender or neroli to promote relaxation and prepare your mind and body for sleep. Avoid air fresheners that may contain irritating chemicals.
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Gradually reduce sleep time
Gradually Reducing Sleep Time
If you want to condition your body to need less sleep, the best approach is to gradually reduce your sleep time. This is a much safer method than attempting to drastically reduce your sleep, which is likely to have negative consequences.
Firstly, it's important to note that the recommended amount of sleep for adults is seven to nine hours a night. Most people need this amount of sleep, and regularly getting less than six hours will likely impact your ability to function effectively.
If you are an adult, you should not aim to sleep less than five-and-a-half hours a night. This is the minimum amount of sleep that adults should get, according to sleep studies.
To gradually reduce your sleep time, you can follow a plan such as the one outlined below:
- Week 1: Go to sleep 20 minutes later or get up 20 minutes earlier than usual.
- Week 2: Increase this to 40 minutes.
- Week 3: Move your bedtime or wake-up time by one hour.
- Week 4 onwards: Continue cutting back in 20-minute intervals each week.
You are likely to experience fatigue during the first few weeks of this plan, so it's important to be patient and persistent. To help combat fatigue, you can add more exercise and healthier, energy-stimulating foods to your diet.
It's also important to note that even if you successfully reduce your sleep time, you may still need to return to a regular sleep schedule from time to time. While you can cut back on sleep for short periods, sleeping less than eight hours a night is not recommended long-term. Eventually, your functioning will slip, and you will need to catch up on sleep.
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Frequently asked questions
Yes, but only to an extent. While the amount of sleep needed varies based on lifestyle, most people need at least seven to nine hours of sleep per night. You can train your body to need less sleep, but sleeping less than seven hours regularly is not recommended long-term.
Aim for at least six hours of sleep per night. Anything less than this could pose major health risks.
Sleep deprivation can cause slowed reaction times, trouble thinking, focusing, and remembering, and in more severe cases, hallucinations, trouble speaking, and impulsive behaviour. It can also negatively affect your mental health, making it harder to manage and process your emotions.
To train your body to need less sleep, set your alarm for the same time every morning and gradually decrease the amount of sleep you get by 20-minute intervals each week.
Exercise three to four times a week to build strength and stamina, cut out substances like caffeine, nicotine, and alcohol that interfere with your sleep schedule, and develop a sleep routine by keeping your bedroom dark, cool, and quiet.
