Herbie Murray
Sleep can feel like a waste of time when there's so much to do and so little time to do it. While it's not possible to change your genes and become a short sleeper, it is possible to train your body to need less sleep. However, it won't work for everyone. The key is to focus on getting quality sleep rather than worrying about the quantity. This means making sure your bedroom is sleep-friendly, with a supportive mattress and pillows, and no allergens in your bedding. It also means optimising your sleep habits and routine, such as exercising in the afternoon and avoiding looking at screens right before you sleep.
| Characteristics | Values |
|---|---|
| Sleep quality | Make your bedroom sleep-friendly, with a supportive mattress and pillows, and no allergens |
| Sleep quantity | Gradually go to bed later, but only if you don't already feel sleep-deprived |
| Sleep environment | Keep your room cool, at around 64-66 °F (18-19 °C) |
| Sleep habits | Exercise in the afternoon, and avoid large meals late in the evening |
| Sleep routine | Make time to think about worries before bed, and avoid looking at screens |
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What You'll Learn
Gradually going to bed later
If you do decide to try this method, it's important to make sure that you're still getting enough sleep overall. This might mean going to bed earlier on some nights to make up for the later nights. It's also important to listen to your body and adjust your sleep schedule accordingly. If you start to feel tired during the day, it's probably a sign that you need to go to bed earlier.
Another thing to keep in mind is that the quality of your sleep is just as important as the quantity. Make sure that you're creating a sleep-friendly environment and practising good sleep hygiene. This includes things like making sure your bedroom is cool, dark, and quiet, and avoiding looking at screens right before bed.
Finally, it's important to make the most of your waking hours. Try exercising in the afternoon to make the most of your energy levels and help you feel more alert during the day. This can help you feel more productive and make the most of your time, even if you're getting less sleep.
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Focus on quality sleep
If you want to need less sleep, it's important to focus on getting quality sleep rather than worrying about the quantity. This means making the most of the sleep you get.
To do this, you should make sure your bedroom is sleep-friendly. Check your mattress and pillows. They should be firm and supportive and not result in you feeling sore. Pillows and bedding should be free of any allergens that could cause irritation and keep you up at night. Sleep medicine and psychiatry professional Alex Dimitriu suggests keeping your room cool, setting your thermostat to 64 to 66 °F (18 to 19 °C).
You can also make better use of your waking hours. Try exercising in the afternoon. This will raise your body temperature and then cool it down by bedtime, helping you fall asleep more quickly and sleep more deeply through the night.
Other tips for optimising your sleep include avoiding a large meal late in the evening, making time to think about worries before bed so you don't go to sleep stressed, and avoiding looking at screens right before you sleep.
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Make better use of your waking hours
Making better use of your waking hours is another way to thrive on less sleep. Try exercising in the afternoon, says Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania’s Perelman School of Medicine.
Optimising your sleep habits and routine can help you make the most of the sleep you get. This will help you zero in on the exact amount of sleep you need to feel your best. The goal is to train your body to fall asleep when you're tired.
You can't change your genes and become a short sleeper, but you can make sure your bedroom is sleep-friendly. Check your mattress and pillows. They should be firm and supportive and not result in you feeling sore. Pillows and bedding should be free of any allergens that could cause irritation and keep you awake at night. Sleep medicine and psychiatry professional Alex Dimitriu suggests keeping your room cool, setting your thermostat to 64 to 66 °F (18 to 19 °C) if you can.
Other tips for optimising your sleep include avoiding a large meal late in the evening, making time to think about worries before bed so you don't go to sleep stressed, and avoiding looking at screens right before you sleep.
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Optimise your sleep habits and routine
Optimising your sleep habits and routine is an effective way to make the most of the sleep you get. It will also help you work out the exact amount of sleep you need to feel your best.
One way to optimise your sleep is to make sure your bedroom is sleep-friendly. Check your mattress and pillows. They should be firm and supportive and not leave you feeling sore. Pillows and bedding should be free of any allergens that could cause irritation and keep you awake at night. Keep your room cool, setting your thermostat to 18-19°C if you can.
You can also make better use of your waking hours. Try exercising in the afternoon. Avoid a large meal late in the evening, and make time to think about worries before bed so you don't go to sleep stressed. Avoid looking at screens right before you sleep.
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Keep your bedroom environment sleep-friendly
While it's not possible to change your genes and become a short sleeper, you can optimise your sleep habits and routine to make the most of the sleep you get. To do this, it's important to keep your bedroom environment sleep-friendly.
First, check your mattress and pillows. They should be firm and supportive and not result in you feeling sore. Pillows and bedding should be free of any allergens that could cause irritation and keep you awake at night. Sleep medicine and psychiatry professional Alex Dimitriu suggests keeping your room cool, setting your thermostat to 64 to 66 °F (18 to 19 °C) if possible.
You can also try gradually going to bed later, but only if you don't already feel like your sleep time is constricted. If you feel sleepy during the day, you probably aren't getting enough sleep. Instead, focus on getting quality sleep rather than worrying about the quantity.
Making better use of your waking hours is another way to thrive on less sleep. Try exercising in the afternoon, which will raise your body temperature and then cool it down by bedtime, helping you fall asleep more quickly and sleep more deeply through the night.
Other tips for optimising your sleep include avoiding a large meal late in the evening, making time to think about worries before bed so you don't go to sleep stressed, and avoiding looking at screens right before you sleep.
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Frequently asked questions
It is possible to train your body to need less sleep, but it won't work for everyone. Focus on getting quality sleep rather than worrying about the quantity. Make better use of your waking hours, and try exercising in the afternoon.
Make sure your bedroom is sleep-friendly. Check your mattress and pillows are firm and supportive. Pillows and bedding should be free of any allergens. Avoid looking at screens right before you sleep, and make sure you don't go to sleep stressed.
Gradually go to bed later, but only if you don't already feel like your sleep time is constricted. Try to make the most of the sleep you get by optimising your sleep habits and routine.
