Herbie Murray
If you have a busy schedule, you might want to spend less time sleeping. While long-term sleep deprivation is not recommended, there are ways to sleep less for a short period. To function on less sleep, you need to ensure that the sleep you do get is high-quality. This means cutting out substances that affect your sleep schedule, such as alcohol, nicotine, and caffeine. You should also develop a sleep routine, setting a regular sleep and wake time and avoiding bright lights and screens before bed. Exercise can also help you build a good sleeping routine and improve your overall strength and stamina, resulting in you needing less sleep.
| Characteristics | Values |
|---|---|
| Exercise | Build up your body's overall strength by exercising three or four times a week |
| Sleep routine | Set a regular sleep and wake time, wake up to bright light in the morning, and avoid bright lights or screens for two hours before going to sleep |
| Substances | Cut out alcohol, nicotine, and caffeine |
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What You'll Learn
Cut out caffeine, alcohol and nicotine
If you want to condition your body to need less sleep, it's important to cut out caffeine, alcohol and nicotine. These substances can mess with your sleep schedule and quality, meaning you'll need more sleep to feel rested.
Caffeine, for example, can stay in the body for up to six hours after consumption, so drinking it in the late afternoon or evening can affect your ability to fall asleep at night. Alcohol might help you fall asleep faster, but the quality of your sleep will be lower, and you'll end up needing more sleep overall. Nicotine, meanwhile, weakens your body and immune system, meaning you'll need more sleep to recover.
If you want to function on less sleep, it's best to avoid these substances altogether. Opt for healthier alternatives like herbal tea or water, and focus on developing a consistent sleep schedule and a relaxing bedtime routine. This might include waking up to bright light in the morning and avoiding screens for two hours before bed.
In addition to cutting out caffeine, alcohol and nicotine, you can also try exercising three to four times a week to build strength and stamina, which will help you function with less sleep. Just be sure not to overdo it, as long-term sleep deprivation can have negative consequences.
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Exercise three or four times a week
If you want to condition your body to need less sleep, it's important to exercise three or four times a week. This will help build your overall strength and stamina, meaning you'll need less sleep to function.
Exercising regularly will help you build a good sleeping routine. Focus on aerobic exercises like running, jogging, and swimming, as well as mild weight training such as lifting weights, doing push-ups or sit-ups, and Pilates.
It's also important to cut out certain substances like alcohol, nicotine, and caffeine, as these can mess with your sleep schedule. Alcohol may help you fall asleep faster, but the quality of your sleep will be lower, and you'll end up needing more sleep overall. Caffeine can stay in your body for up to six hours, so drinking it in the late afternoon can affect your sleep at night.
While you may want to spend less time sleeping due to a busy schedule, long-term sleep deprivation is not a good idea. Make sure to only reduce your sleep for a few weeks at a time before returning to a normal schedule of at least eight hours a night.
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Develop a sleep routine
Developing a sleep routine is an important step in conditioning your body to need less sleep. Here are some tips to help you get started:
Firstly, it is crucial to set a regular sleep and wake time. This means going to bed and waking up at the same time every day, even on weekends. This helps to regulate your body's internal clock and improves the quality of your sleep.
Secondly, focus on getting exercise during the day. Aim for three to four sessions per week, incorporating aerobic exercises like running or swimming, as well as mild weight training such as lifting weights or doing push-ups. Exercise helps to build your overall strength and stamina, resulting in you needing less sleep.
Additionally, avoid substances that interfere with your sleep schedule. Alcohol, nicotine, and caffeine can disrupt your sleep quality and make it harder to fall asleep. Try to cut down on these substances, especially close to bedtime. For example, caffeine can stay in your body for up to six hours, so limit your intake in the late afternoon and evening.
Finally, create a relaxing bedtime routine. Avoid bright lights and screens for at least two hours before bedtime, as they can stimulate your brain and make it harder to fall asleep. Instead, opt for relaxing activities such as reading or listening to soothing music.
Remember, while it is possible to condition your body to need less sleep temporarily, long-term sleep deprivation is not advisable. Make sure to listen to your body and return to a normal sleep schedule if you notice any negative impacts on your health or well-being.
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Quit smoking
If you want to condition your body to need less sleep, you should quit smoking. Tobacco weakens your body and immune system, meaning you'll need more sleep to recover your strength. Nicotine also messes with your sleep schedule, so cutting it out will help you function on less sleep.
Quitting smoking is a difficult process, but there are steps you can take to make it easier. Firstly, you should develop a sleep routine. This means setting a regular sleep and wake time for yourself, and sticking to it. Waking up to bright light in the morning can help, as can avoiding bright lights or screens in the two hours before you go to sleep.
You should also cut out alcohol and caffeine, as these substances can affect your sleep. Alcohol might help you fall asleep faster, but the sleep you get will be of a lower quality, and you'll end up needing more sleep overall. Caffeine stays in your body for up to six hours, so drinking it in the late afternoon or evening can make it harder to fall asleep at night.
Exercising three or four times a week can also help, as it will build your overall strength and stamina, meaning you'll need less sleep. Focus on aerobic exercises like running or swimming, as well as mild weight training.
Remember, while it's possible to condition your body to need less sleep in the short term, regularly getting less than eight hours of sleep a night is bad for your concentration. If you continuously run on six hours or less, you'll create a sleep debt, and your body will start to crave more sleep.
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Avoid bright lights and screens before bed
If you want to condition your body to need less sleep, it's important to avoid bright lights and screens before bed. Sleep medicine and psychiatry professional Alex Dimitriu suggests that you should "wake up to bright light in the morning, and avoid any bright lights or screens in the 2 hours before going to sleep". This is because bright lights and screens can interfere with your body's natural sleep cycle, making it harder to fall asleep and reducing the quality of your sleep.
To avoid bright lights and screens before bed, you can try to dim the lights in your home or use low-blue light bulbs, which have a less stimulating effect on the brain. You should also avoid looking at screens, such as your phone, tablet, or computer, in the hours leading up to bedtime. If you need to use a screen, you can try using a blue light filter or night mode setting, which reduces the amount of blue light emitted by the screen.
In addition to avoiding bright lights and screens, there are other steps you can take to improve your sleep quality and reduce the amount of sleep you need. For example, you can try to cut out substances like alcohol, nicotine, and caffeine, which can interfere with your sleep schedule. Exercising during the day can also help to improve your sleep quality and build your overall strength and stamina, resulting in you needing less sleep.
It's important to note that regularly getting less than eight hours of sleep a night can be bad for your concentration and overall health. If you continuously run on six hours or less of sleep a night, you'll create a sleep debt, and your body will crave more sleep. Therefore, it's recommended to only reduce your sleep for a few weeks at a time before returning to a normal sleep schedule.
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Frequently asked questions
While long-term sleep deprivation is not recommended, there are some steps you can take to sleep less for a short period. These include:
- Gradually cutting back on sleep and returning to a normal schedule if you notice any negative effects on your health.
- Exercising three or four times a week to build strength and stamina, meaning you'll need less sleep.
- Cutting out substances like alcohol, nicotine and caffeine, which can disrupt your sleep schedule.
Most people need at least eight hours of sleep a night. If you regularly get less than this, you'll create a sleep debt, and your body will crave more sleep.
Sleep medicine and psychiatry professional Alex Dimitriu suggests setting a regular sleep and wake time. He also recommends waking up to bright light in the morning, and avoiding bright lights or screens for two hours before going to sleep.
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