Evie Summers
Sleep is a precious resource, and with so much to do and so little time, it can feel like a waste. While it's not possible for everyone, some research has found that you can train your body to need less sleep. This can be done by setting your alarm for the same time every morning, exercising regularly, and cutting out substances like alcohol, nicotine, and caffeine.
| Characteristics | Values |
|---|---|
| Set an alarm | Set an alarm for the same time every morning, including weekends |
| Exercise | Build up your body's overall strength by exercising three or four times a week, focusing on aerobics and mild weight training |
| Avoid substances | Cut out alcohol, nicotine and caffeine |
| Avoid screens | Don't look at screens before you sleep |
| Make your room dark and quiet | Ensure your bedroom is dark and quiet |
| Avoid large meals | Don't eat a large meal late in the evening |
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What You'll Learn
Set a consistent wake-up time
The first step to training your body to need less sleep is to set a consistent wake-up time. This means setting your alarm for the same time every morning, regardless of whether it's a weekday or the weekend. Rising at exactly the same time every day is key to training your body to need less sleep.
It's important to note that the amount of sleep a person needs each night depends on their age and physical activity level. Most healthy adults should aim for between seven and nine hours of sleep each night. However, if you're looking to train your body to need less sleep, you'll need to gradually reduce your sleep time.
Start by setting a realistic goal for the amount of sleep you want to get each night. For example, if you currently sleep for eight hours a night and want to reduce that to seven hours, you can begin by setting your alarm for 30 minutes earlier than usual. Once you're consistently waking up at that time, you can gradually reduce your sleep time further, in 15-minute increments, until you reach your desired sleep duration.
It's important to listen to your body during this process. If you find that you're consistently feeling tired or fatigued, you may need to adjust your sleep duration or consider other factors that may be impacting your sleep quality. Additionally, building your overall strength and stamina through exercise can help you function with less sleep. Aim to exercise three to four times a week, focusing on aerobics and mild weight training.
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Exercise in the afternoon
Exercising in the afternoon can help you train your body to need less sleep. According to Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania’s Perelman School of Medicine, exercising in the afternoon 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.
Exercising three or four times a week can build your overall strength and stamina, resulting in you needing less sleep. Sleep medicine and psychiatry professional Alex Dimitriu says that "getting exercise during the day can also help you build a good sleeping routine". Focus on aerobic exercises, such as running or jogging, swimming, as well as mild weight training, such as lifting weights, doing push or sit-ups, and Pilates.
Exercising in the afternoon can also help you avoid the negative effects of caffeine, alcohol, and nicotine on your sleep schedule.
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Avoid screens before bed
Avoiding screens before bed is an important step in training your body to need less sleep. Looking at screens right before you go to sleep can disrupt your sleep schedule and make it harder to fall asleep. This is because the blue light emitted by screens can interfere with your body's natural sleep-wake cycle, or circadian rhythm.
To avoid this, try to limit your screen time before bed. This means avoiding activities such as watching TV, using your computer, or looking at your phone in the hours leading up to bedtime. Instead, try reading a book, listening to music, or doing something else that doesn't involve screens.
If you must use screens before bed, there are a few things you can do to minimise the impact on your sleep. One option is to use blue light filters or night mode on your devices. These settings reduce the amount of blue light emitted by your screen, which can help to reduce its impact on your sleep. Another option is to wear blue light-blocking glasses, which can also help to reduce the amount of blue light that reaches your eyes.
It's also important to make sure your bedroom is dark and quiet when you go to bed. This can help to create a relaxing environment that is conducive to sleep. So, if you have any screens in your bedroom, such as a TV or a computer, make sure they are turned off or covered before you go to sleep.
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Cut out caffeine, nicotine and alcohol
While it is possible to train your body to need less sleep, it won't work for everyone. Most healthy adults should get between seven and nine hours of sleep each night, but if you are looking to cut down on your sleep, you should cut out caffeine, nicotine and alcohol. These substances mess with your sleep schedule, so cutting them out will help you to fall asleep more quickly and sleep more deeply through the night.
If you want to function without much sleep, you'll need to build up your body's overall strength. Exercising three or four times a week can build your overall strength and stamina, resulting in you needing less sleep. 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.
You should also set your alarm for the same time every morning, no matter whether it's a weekday or the weekend. Rising at exactly the same time every day is key. You can also 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.
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Make time to think about worries before bed
If you're lying awake at night worrying, it might be worth setting aside some time before bed to think about your concerns. By doing this, you can avoid going to sleep stressed and find it easier to fall asleep.
Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania’s Perelman School of Medicine, recommends 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.
Exercising three or four times a week can build your overall strength and stamina, resulting in you needing less sleep. Sleep medicine and psychiatry professional Alex Dimitriu says that "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.
It's also important to set your alarm for the same time every morning, no matter whether it's a weekday or the weekend. Rising at exactly the same time every day is key.
However, it's important to note that most healthy adults should get between seven and nine hours of sleep each night, and that "there are far more people who would like to need less sleep than who actually need less sleep", according to Dr Daniel Buysse, professor of psychiatry at the University of Pittsburgh and a past president of the American Academy of Sleep Medicine.
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