Gina Johnson
Sleep is an essential part of our daily routine, but there are ways to minimize the amount of sleep we need. While it's not possible to change our genes and become a short sleeper, we can optimize our sleep habits and routines to make the most of the sleep we get. This includes developing a sleep routine, improving our sleep schedule, and taking measures to fall asleep quickly and wake up feeling refreshed. It's also important to note that sleeping less than eight hours a night is not recommended long-term, as it can negatively impact our concentration and overall functioning.
| Characteristics | Values |
|---|---|
| Exercise | In the afternoon |
| Large meals | Avoid late in the evening |
| Worries | Make time to think about them before bed |
| Screens | Avoid looking at them before sleep |
| Bedroom | Make sure it is dark and quiet |
| Smoking | Quit |
| Sleep routine | Develop one |
| Sleep schedule | Improve it |
| Alcohol | Can help you fall asleep faster, but the sleep you have is of a lesser quality |
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What You'll Learn
Exercise in the afternoon to cool your body temperature down by bedtime
How to Minimize Sleep Needed
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 raises your body temperature and then cools it down by bedtime, helping you fall asleep more quickly and sleep more deeply through the night.
Exercising in the afternoon is a great way to raise your body temperature and then cool it down by bedtime, helping you fall asleep more quickly and sleep more deeply. Aim for a moderate-intensity workout, such as a brisk walk, a light jog, or a gentle swim. This will get your heart rate up and increase your body temperature without exhausting you.
Try to finish your workout at least two to three hours before bedtime to give your body enough time to cool down. As your body temperature drops, you'll start to feel sleepy, and by the time bedtime rolls around, you'll be ready to fall asleep quickly and easily.
In addition to exercising in the afternoon, there are a few other things you can do to cool your body temperature down by bedtime. Avoid taking hot showers or baths close to bedtime, as this will raise your body temperature. Instead, opt for a warm or cool shower or bath to help lower your body temperature. You can also try sleeping with a fan or air conditioning to keep your bedroom cool and comfortable.
By exercising in the afternoon and following these tips, you can effectively lower your body temperature by bedtime, making it easier to fall asleep and get a good night's rest.
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Avoid screens before bed
While it's not possible to change your genes and become a short sleeper, you can optimise your sleep habits and routine to make the most of the sleep you get. Here are some tips to help you minimise the amount of sleep you need:
Blue light from screens can delay the release of the sleep hormone melatonin, so it's best to avoid looking at screens right before you sleep. Instead of scrolling through your phone or watching TV, try reading a book, meditating or doing some light stretching to help you wind down. If you must use a screen, try using blue light filters or night mode to reduce the amount of blue light emitted.
Make sure your bedroom is dark and quiet. Any light, especially blue light, can interfere with your sleep, so consider investing in some blackout curtains or a sleep mask. If noise is an issue, try using a white noise machine or earplugs to create a more peaceful environment.
It's also a good idea to avoid stimulating activities and stressful situations before bed. This includes watching the news or engaging in intense conversations or arguments. Instead, try to relax and clear your mind by taking a warm bath, listening to soothing music or practising deep breathing exercises.
Finally, make time to think about any worries or concerns you have before you go to sleep. This will help you avoid lying awake at night stressing about the day's events or tomorrow's to-do list. Writing down your thoughts in a journal or simply talking them through with someone can help you process and let go of any negative emotions.
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Make sure your bedroom is dark and quiet
Making sure your bedroom is dark and quiet is one of the most important things you can do to minimize the amount of sleep you need. Light and noise are two of the most common barriers to sleep, so it's important to take steps to minimize them.
To make your bedroom darker, consider investing in blackout curtains or blinds. These can help to block out any outside light, creating a darker environment that's more conducive to sleep. If you're unable to install curtains or blinds, you could try using a sleep mask to block out light while you sleep.
In addition to blocking out light, it's also important to reduce noise levels in your bedroom. If you live in a noisy area, consider using a white noise machine or earplugs to help block out any disruptive sounds. You could also try playing soothing music or nature sounds to create a more relaxing environment.
Another way to make your bedroom darker and quieter is to simply unplug. Electronic devices, such as phones, tablets, and laptops, can emit light and make noise, both of which can disrupt your sleep. By unplugging and powering down your devices before bed, you can create a darker and quieter environment that's more conducive to sleep.
Finally, it's important to be mindful of your own habits and behaviours. If you tend to stay up late watching TV or browsing your phone, try to establish a bedtime routine that involves turning off screens at least an hour before bed. This will help to reduce your exposure to light and give your mind a chance to wind down before sleep.
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Don't eat a large meal late in the evening
While it's not possible to change your genes and become a short sleeper, you can optimise your sleep habits and routine to make the most of the sleep you get. This includes not eating a large meal late in the evening. Eating a large meal late in the evening can disrupt your sleep as your body is still busy digesting food when it should be resting. Eating a large meal close to bedtime can also lead to heartburn and indigestion, which can make it difficult to fall asleep and result in a poor night's sleep. It's best to finish dinner at least three hours before bedtime to give your body time to digest the food properly. If you're hungry before bed, opt for a light snack such as yoghurt, fruit, or nuts. These foods are easy to digest and won't disrupt your sleep.
It's also important to develop a sleep routine and improve your sleep schedule. This includes 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 for optimising your sleep include avoiding looking at screens right before you sleep, making sure your bedroom is dark and quiet, and making time to think about any worries before bed so you don't go to sleep stressed.
While alcohol can help you fall asleep faster, it leads to lower-quality sleep once you do fall asleep. Similarly, while smoking can help you stay awake, it's best to take steps to quit as it disrupts your sleep.
Remember that sleeping less is difficult to maintain long-term. While you can cut back on sleep for short periods, regularly getting less than eight hours of sleep a night is not recommended. Eventually, your functioning will slip, and you'll need to catch up on sleep.
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Quit smoking
Quitting smoking is one of the most effective ways to minimize the amount of sleep you need. Smoking is a stimulant that can disrupt your sleep and make it harder to fall asleep. It can also cause you to wake up more frequently during the night and make it more difficult to fall back asleep.
If you're trying to quit smoking, it's important to develop a sleep routine and improve your sleep schedule. This might include exercising in the afternoon, which can help raise your body temperature and then cool it down by bedtime, making it easier to fall asleep and sleep more deeply through the night. It's also important to avoid large meals late in the evening, as these can disrupt your sleep.
Another key to quitting smoking is managing your stress levels. Smoking is often used as a way to cope with stress, so finding other ways to manage stress can be helpful. This might include making time to think about worries before bed so you don't go to sleep stressed, or finding healthy ways to manage stress during the day, such as exercise or meditation.
It's also important to avoid looking at screens right before you sleep, as the blue light emitted by electronic devices can interfere with your sleep. Instead, try to make your bedroom dark and quiet, which can help you fall asleep more easily and sleep more soundly through the night.
Finally, while alcohol can help you fall asleep faster, it's important to remember that it can also disrupt your sleep and make it less restful. So, if you're trying to quit smoking, it's best to avoid relying on alcohol to help you fall asleep.
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Frequently asked questions
While you can't change your genes and become a short sleeper, you can optimize your sleep habits and routine. This includes exercising in the afternoon, avoiding a large meal late in the evening, making time to think about worries before bed, avoiding looking at screens right before you sleep, and making sure the bedroom is dark and quiet.
Develop a sleep routine and work on improving your sleep schedule. Take measures to assure you fall asleep quickly and wake up feeling refreshed.
Sleeping less than eight hours a night is not recommended long-term. Eventually, your functioning will slip and you'll need to catch up on sleep. Regularly getting less than eight hours of sleep is bad for your concentration.
