Evie Summers
Sleep is an essential part of our lives, but some people may want to reduce the amount they get. This could be because they feel they don't have enough time in the day, or because they feel their sleep time is constricted. There are ways to train yourself to need less sleep, such as making better use of your waking hours, letting natural light into your room in the morning, and exercising in the afternoon.
| Characteristics | Values |
|---|---|
| Exercise | Try exercising in the afternoon to raise your body temperature and cool it down by bedtime |
| Avoid large meals | Avoid eating a large meal late in the evening |
| Deal with worries | Make time to think about worries before bed so you don't go to sleep stressed |
| Avoid screens | Avoid looking at screens before bed |
| Dark and quiet room | Make sure the bedroom is dark and quiet |
| Morning routine | Establish a reliable morning pattern of behaviour to help you feel more productive and eager to get out of bed |
| Natural light | Open the blinds and let natural light in when you wake up |
| Relaxation | Try a relaxation ritual, such as deep breathing |
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What You'll Learn
Gradually going to bed later
If you want to lose the need to sleep, you could try going to bed later and later each night. However, this method is not recommended for people who already feel like they don't get enough sleep. If you feel sleepy during the day, you probably aren't getting enough sleep at night.
If you want to give this method a go, you should make sure you are making the most of your waking hours. Try exercising in the afternoon, as 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.
You should also make sure you are creating a comfortable sleep environment. Make sure your bedroom is dark and quiet, and avoid looking at screens right before you sleep. You should also avoid large meals late in the evening, and make time to think about any worries before bed so you don't go to sleep stressed.
If you are having trouble falling asleep, try inhaling slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.
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Morning exercise
There are many different types of morning exercise you can try. Some people like to start their day with a gentle walk or jog, while others prefer a more intense workout like running, cycling, or swimming. If you're not a morning person, you might want to try a low-impact exercise like yoga or pilates, which can help you ease into your day.
If you're new to morning exercise, it's important to start slowly and gradually increase the intensity of your workouts. Begin with a few simple stretches to wake up your body, and then try a short walk or jog to get your heart rate up. As you become more comfortable with morning exercise, you can experiment with different types of workouts to find what works best for you.
To make morning exercise a habit, try to establish a reliable morning routine. This might include setting your alarm for the same time every day, laying out your workout clothes the night before, and having a healthy breakfast after your workout. By making morning exercise a regular part of your routine, you'll be more likely to stick with it and reap the benefits of reduced sleep needs.
In addition to helping you sleep less, morning exercise can also provide other benefits. It can boost your energy levels throughout the day, improve your mood, and help you stay focused and productive. So, if you're looking to reduce your sleep needs and improve your overall well-being, consider incorporating morning exercise into your routine.
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Belly breathing
While there is no way to lose the need to sleep, there are ways to train yourself to need less sleep. One way is to make better use of your waking hours. For example, 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. Another way to optimise your sleep is to avoid looking at screens right before you sleep and make sure your bedroom is dark and quiet. You can also try belly breathing, a technique that involves inhaling slowly and directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement. Exhale gently, allowing the hand on your stomach to gradually fall. Repeat this exercise several times, until you feel ready to sleep or to transition into another relaxation ritual.
To practice belly breathing, find a comfortable position, either lying down or sitting upright. Place one hand on your stomach, just below your rib cage, and the other hand on your chest. As you inhale, feel your stomach expand and your hand rise. At the same time, notice how your chest remains relatively still. Then, gently exhale through your nose or mouth, allowing your stomach to fall back down. Aim for slow, controlled breaths, inhaling for a count of four and exhaling for a count of four.
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Avoiding screens before bed
To avoid screens before bed, try setting a bedtime routine that includes turning off all electronic devices at least an hour before you plan to sleep. This will give your eyes a break from the blue light and help your body start to relax and prepare for sleep. If you need to use your phone or computer during this time, consider using a blue light filter or night mode setting to reduce the amount of blue light emitted by the screen.
In addition to avoiding screens, there are other steps you can take to optimise your sleep environment. Make sure your bedroom is dark and quiet, as light and noise can also interfere with your sleep. If you can't control the amount of light or noise in your bedroom, consider using earplugs or an eye mask to block out distractions and help you fall asleep more easily.
Exercising in the afternoon can also help you fall asleep more quickly and sleep more deeply through the night. This is because physical activity raises your body temperature, and then cools it down by bedtime, helping to promote sleep. So, if you're looking to reduce your need for sleep, consider swapping your evening workout for an afternoon one instead.
Finally, it's important to make time to address any worries or stresses before bed. Going to sleep stressed can lead to a restless night and leave you feeling tired in the morning. Try setting aside a few minutes each evening to write down any worries or to-dos for the next day, so you can clear your mind and fall asleep more easily.
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A dark and quiet bedroom
If you want to lose the need to sleep, one of the most important things to do is to make sure your bedroom is dark and quiet. Darkness is key to a good night's sleep, and any light in the room can disrupt your sleep pattern. If you wake up in a dark room, open the blinds and let in some natural light to help you wake up. This may also reduce your need for more sleep.
It is also important to make sure your bedroom is quiet. Noise can disrupt your sleep and prevent you from getting the rest you need. If you live in a noisy area, consider investing in some earplugs or a white noise machine to help block out the sound.
To make your bedroom darker, try using blackout curtains or shades. These can help to block out any light from outside, creating a darker and more restful environment. You can also try using a sleep mask to cover your eyes while you sleep, which can be especially helpful if you are sensitive to light.
In addition to making your bedroom dark and quiet, there are a few other things you can do to optimise your sleep environment. Avoid looking at screens right before you go to sleep, as the blue light from electronic devices can disrupt your sleep. Instead, try reading a book or magazine, or listening to soothing music. You should also avoid eating a large meal late in the evening, as this can make it difficult to get comfortable and fall asleep.
Finally, if you are having trouble sleeping, consider making changes to your routine. Try exercising in the afternoon to raise your body temperature and then cool it down by bedtime, which can help you fall asleep more quickly and sleep more deeply. You can also try going to bed at the same time every night and waking up at the same time every morning to establish a reliable morning pattern of behaviour. This can help you feel more productive and eager to get out of bed in the morning.
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Frequently asked questions
Try exercising in the afternoon to raise your body temperature and then cool it down by bedtime. This will help you fall asleep more quickly and sleep more deeply through the night.
Establish a reliable morning pattern of behaviour to help you feel more productive and eager to get out of bed. Open the blinds to let in natural light, which will help you wake up and may reduce your need for more sleep.
Give up the snooze button and get out of bed when you wake up naturally. Try to avoid looking at screens before you sleep and make sure your bedroom is dark and quiet.
