Evie Summers
While it is possible to train your body to need less sleep, it's important to remember that doing so may have negative effects on your health and cognitive performance. If you want to decrease the amount of sleep you need, you should focus on improving your sleep quality and getting as much restorative rest as possible in the time you set aside for sleep. This includes decreasing the time it takes you to fall asleep and ensuring you get a healthy amount of REM and deep sleep.
| Characteristics | Values |
|---|---|
| Decrease time to fall asleep | Focus on sleep quality and getting as much restorative rest as possible |
| Exercise | Build strength and stamina so you don't get tired as easily |
| Sleep routine | Go to sleep and wake up around the same time every day |
| Sleep quality | Avoid a large meal late in the evening, make time to think about worries before bed, avoid looking at screens right before sleep, and make sure the bedroom is dark and quiet |
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What You'll Learn
Gradually decrease sleep by 20 minutes each week
Gradually decreasing your sleep by 20 minutes each week is a safe way to train your body to need less sleep. This method is recommended by experts as a way to cut back on sleep without jeopardising your health.
To do this, you should focus on sleep quality and getting as much restorative rest as you can in the time that you set aside for sleep. This means decreasing the time it takes you to fall asleep and getting a healthy amount of REM and deep sleep.
To help you fall asleep more quickly, you can try exercising in the afternoon. This will raise your body temperature and then cool it down by bedtime, helping you to sleep more deeply through the night. You can also try making time to think about worries before bed so you don't go to sleep stressed, avoiding looking at screens right before you sleep, and making sure the bedroom is dark and quiet.
It is also important to go to sleep and wake up around the same time every day to get your body used to your new sleep routine. This will help you zero in on the exact amount of sleep you need to feel your best.
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Exercise 3-4 times a week
While it is possible to train yourself to need less sleep, it is important to note that doing so may have negative effects on your cognitive performance and physical health. If you are going to train yourself to need less sleep, it is important to focus on sleep quality and getting as much restorative rest as you can in the time that you set aside for sleep.
Exercising 3-4 times a week is a great way to build your strength and stamina so you don't get tired as easily. Try exercising in the afternoon to raise your body temperature and then cool it down by bedtime, helping you fall asleep more quickly and sleep more deeply through the night.
In addition to exercising, there are other ways to optimise your sleep habits and routine. This includes making better use of your waking hours, avoiding a large meal late in the evening, making time to think about worries before bed so you don't go to sleep stressed, avoiding looking at screens right before you sleep, and making sure your bedroom is dark and quiet.
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Avoid large meals late in the evening
To decrease the amount of sleep you need, it's important to focus on sleep quality and getting as much restorative rest as possible in the time you set aside for sleep. This means decreasing the time it takes you to fall asleep and getting a healthy amount of REM and deep sleep.
One way to achieve this is by avoiding large meals late in the evening. Eating a large meal close to bedtime can disrupt your sleep by causing indigestion or making it harder for your body to relax. It's best to finish dinner at least three hours before going to bed, giving your body enough time to digest the food properly. If you get hungry later in the evening, opt for a light snack such as a small bowl of cereal, a piece of fruit, or a handful of nuts.
In addition to avoiding large meals, you can also try other strategies to improve your sleep quality. Exercising in the afternoon can help raise your body temperature and then cool it down by bedtime, making it easier to fall asleep. You can also make time to address any worries or stresses before bed, ensuring you don't take these thoughts with you into sleep. Keeping your bedroom dark and quiet, and avoiding looking at screens right before you sleep, can also help you fall asleep faster and improve your overall sleep quality.
It's important to note that while you can train your body to need less sleep, it should be a gradual process. Start by decreasing your sleep by 20 minutes each week, and aim to go to sleep and wake up at the same time every day. This will help your body adjust to your new sleep routine without compromising your health.
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Make time to think about worries before bed
Making time to think about your worries before bed is a great way to decrease the amount of sleep you need. This is because you will be less likely to go to sleep stressed, which will help you fall asleep more quickly and sleep more deeply.
To do this, you could try setting aside 10-20 minutes before bed to write down your worries or concerns. You could also try to come up with potential solutions to any problems you are facing. This will help you feel more in control and less stressed.
Another way to make time to think about your worries is to practice meditation or mindfulness. This can help you clear your mind and focus on the present moment, rather than worrying about the past or future. You could try meditating for 10-20 minutes before bed or whenever you feel stressed throughout the day.
In addition to making time to think about worries, it is also important to focus on sleep quality and getting as much restorative rest as possible. This means decreasing the time it takes you to fall asleep and getting a healthy amount of REM and deep sleep. You can do this by optimising your sleep habits and routine, such as by exercising in the afternoon to raise your body temperature and then cool it down by bedtime.
Finally, it is important to note that while you can train yourself to need less sleep, your cognitive performance and physical health may suffer. Therefore, it is crucial to listen to your body and make sure you are getting enough rest.
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Make sure the bedroom is dark and quiet
To decrease the amount of sleep you need, it's important to focus on sleep quality and getting as much restorative rest as possible. One way to do this is by making sure your bedroom is dark and quiet.
To achieve this, you could invest in blackout curtains or blinds to block out any light from outside. If you're particularly sensitive to light, you could also try wearing an eye mask to bed. For noise reduction, consider using earplugs or a white noise machine to block out any disruptive sounds.
In addition to making your bedroom dark and quiet, you should also avoid looking at screens right before you sleep. The blue light emitted by electronic devices can interfere with your sleep quality by suppressing melatonin production and shifting your circadian rhythm. Instead, try to incorporate relaxing activities before bed, such as reading or listening to calming music.
By creating a dark and quiet bedroom environment and avoiding screen time before bed, you can improve your sleep quality and potentially decrease the amount of sleep you need. However, it's important to note that everyone's sleep needs are unique, and gradual adjustments are recommended to avoid any negative impacts on your health.
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Frequently asked questions
According to the Centers for Disease Control (CDC), millions of Americans survive on less than seven hours of sleep per night. You can train yourself to need less sleep, but your cognitive performance and physical health could suffer. To do this, focus on sleep quality and getting as much restorative rest as you can in the time that you set aside for sleep.
Try to exercise 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. Other tips 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, avoiding looking at screens right before you sleep and making sure the bedroom is dark and quiet.
Professor Jim Horne, a sleep expert and former director of the Sleep Research Centre at Loughborough University in England, concluded in his research that it is possible to sleep six hours per night and still function. However, a short nap during the day is required, and cutting back on sleep is a gradual process that must be done slowly and carefully.
Gradually decrease how much sleep you're getting by 20 minutes each week. Go to sleep and wake up around the same time every day to get your body used to your new sleep routine. Try to exercise three to four times a week, which will build your strength and stamina so you don't get tired as easily.
The most important factor is not how to sleep less, but how to sleep better. Focus your efforts on decreasing the time it takes you to fall asleep, and getting a healthy amount of REM and deep sleep.
