Miya Pearson
If you're looking to have more energy and need less sleep, there are a few things you can try. It's important to note that long-term sleep deprivation is not a good idea, but if you have a busy schedule and need to cut down on sleep for a short period, there are ways to do it healthily. Exercising three or four times a week can build your overall strength and stamina, resulting in you needing less sleep. You can also 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. Other tips include making sure your bedroom is dark and quiet, avoiding looking at screens right before you sleep, and avoiding a large meal late in the evening.
| Characteristics | Values |
|---|---|
| Exercise | Try to exercise three or four times a week to build your overall strength and stamina, which will result in you needing less sleep. Exercise 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. |
| Diet | Avoid a large meal late in the evening. |
| Morning routine | Establish a reliable morning pattern of behaviour to help you feel more productive and eager to get out of bed. Try drinking cold water first thing in the morning to help you wake up more fully. |
| Evening routine | Make time to think about worries before bed so you don't go to sleep stressed. Avoid looking at screens right before you sleep and make sure the bedroom is dark and quiet. |
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What You'll Learn
- Exercise in the afternoon to raise your body temperature and cool it down by bedtime
- Avoid looking at screens before you sleep
- Make time to think about worries before bed so you don't go to sleep stressed
- Establish a reliable morning pattern of behaviour to help you feel more productive
- Try drinking cold water first thing in the morning to help you wake up more fully
Exercise in the afternoon to raise your body temperature and cool it down by bedtime
How to have more energy and need less sleep
Exercising in the afternoon can help you have more energy and 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. This helps you fall asleep more quickly and sleep more deeply through the night.
To make the most of this tip, try to exercise three or four times a week to build your overall strength and stamina. This will result in you needing less sleep. Exercising early in the day may be more beneficial than exercising at night for many people. However, you should experiment with the time of day and type of exercise to see what works best for you. For example, a cool shower can be invigorating and help you wake up energetically.
In addition to exercising, there are other things you can do to optimise your sleep. Avoid a large meal late in the evening, make time to think about worries before bed so you don't go to sleep stressed, avoid looking at screens right before you sleep, and make sure your bedroom is dark and quiet. Establishing a reliable morning pattern of behaviour can also help you feel more productive and eager to get out of bed in the morning.
Finally, be patient with yourself as you adjust to needing less sleep. You may experience fatigue for the first few weeks, but this is normal. If fatigue is getting to you, try changing your diet by adding healthier, energy-stimulating foods and exercising more to improve the quality of your sleep.
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Avoid looking at screens before you sleep
Avoiding looking at screens before you sleep is one way to have more energy and need less sleep.
It is recommended that you avoid looking at screens right before you sleep. This is because the blue light emitted by screens can disrupt your sleep by suppressing melatonin, a hormone that regulates your sleep-wake cycles. By reducing your exposure to blue light before bed, you can improve your sleep quality and feel more energised during the day.
To avoid looking at screens before bed, you can try setting a bedtime mode on your devices, which adjusts the colour temperature of your screen to reduce blue light emission. Alternatively, you can use blue light filter glasses to block blue light from reaching your eyes. If possible, avoid using screens altogether for an hour or two before bedtime. Instead, you could try reading a book, meditating, or doing some light stretching to help you relax and prepare for sleep.
It is also important to make sure your bedroom is dark and quiet when you sleep. This can help reduce distractions and improve your sleep quality. Consider using blackout curtains or an eye mask to block out any light, and use earplugs or a white noise machine to minimise any disruptive noises. By creating a comfortable and relaxing sleep environment, you can enhance the quality of your sleep and wake up feeling more rested and energised.
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Make time to think about worries before bed so you don't go to sleep stressed
If you want to have more energy and need less sleep, it's important to make time to think about your worries before bed so you don't go to sleep stressed. This is a key part of optimising your sleep. Going to bed stressed can lead to a restless night's sleep, which will leave you feeling tired and groggy the next day. By taking some time to address your worries before bed, you can calm your mind and prepare for a more restful sleep.
So, how can you make time to think about your worries before bed? Firstly, try to set aside a specific time each evening to reflect on your day and address any concerns or worries you may have. This could be as little as 15 minutes, but it's important to be consistent and make it a daily habit. During this time, you can write down your thoughts in a journal or simply reflect quietly. Identify the things that are causing you stress and try to come up with possible solutions or steps you can take to address them.
It's also helpful to establish a relaxing bedtime routine that signals to your body and mind that it's time to wind down. This could include activities such as reading, listening to soothing music, or practising relaxation techniques like deep breathing or meditation. These activities can help to calm your mind and reduce stress levels before bed.
Additionally, consider incorporating stress-reducing activities into your daily routine. This could include practices such as yoga, mindfulness meditation, or even just taking a few moments throughout the day to pause and focus on your breath. By actively managing your stress levels throughout the day, you may find that you have fewer worries on your mind when it's time for bed.
Remember, it's important to be patient with yourself as you work on managing your worries and improving your sleep. It may take some time to see results, but by consistently making time to address your worries and practising stress-reducing techniques, you can improve your sleep quality and increase your energy levels.
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Establish a reliable morning pattern of behaviour to help you feel more productive
Establishing a reliable morning pattern of behaviour can help you feel more productive and energised throughout the day. This can be achieved by setting a consistent wake-up time and creating a morning routine that works for you.
Natural light in the morning can help you wake up and may reduce your need for more sleep. Try opening the curtains as soon as you wake up or, if possible, get outside for a morning walk. A cool shower can also be invigorating and help you wake up energetically. Some people also find that drinking a glass of cold water first thing in the morning helps them feel more awake.
Exercising in the morning can be beneficial for improving sleep quality and giving you more energy throughout the day. Try experimenting with different types of exercise and the time of day you work out to find what works best for you.
It's also important to make better use of your waking hours to help you feel more productive. Try streamlining your to-do list by prioritising the most important tasks and delegating less important ones if possible. This will help you make the most of your time and energy.
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Try drinking cold water first thing in the morning to help you wake up more fully
While there is no magic solution to needing less sleep, there are some things you can try to have more energy. Drinking cold water first thing in the morning is one way to help you wake up more fully. A cool shower can also be invigorating and help you feel more alert.
Exercising is another way to boost your energy levels. Try to exercise three or four times a week to build your overall strength and stamina, which will result in you needing less sleep. Exercising in the afternoon or early in the day is better than at night, as it will raise your body temperature and then cool it down by bedtime, helping you fall asleep more quickly and sleep more deeply.
Making better use of your waking hours can also help you thrive on less sleep. Try to streamline your list of "must-do" activities and set priorities in terms of the most important tasks. Pare down those that are less important and consider asking for extra help at work if necessary.
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, avoiding looking at screens right before you sleep, and making sure your bedroom is dark and quiet.
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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.
Make better use of your waking hours. Establish a reliable morning pattern of behaviour to help you feel and be more productive, making you eager to get out of bed in the morning.
Gradually cut back on sleep and return to a normal schedule if you notice any effects on your health or well-being.
Avoid a large meal late in the evening, make time to think about worries before bed so you don't go to sleep stressed, avoid looking at screens right before you sleep and make sure the bedroom is dark and quiet.
Exercise three or four times a week to build your overall strength and stamina, resulting in you needing less sleep.
