Colin Snow
Sleep is essential for our health and wellbeing, but many of us wish we could function with less of it. While it's not possible for everyone, some research suggests that it is possible to train yourself to need less sleep. However, it's important to note that sleep deprivation can have negative consequences for your health, and it's not sustainable in the long term.
Most adults need between seven and nine hours of sleep each night. Sleeping less than this can lead to health problems such as obesity, high blood pressure, heart disease, and a weakened immune system. It can also affect your concentration, memory, and mood.
If you're considering trying to reduce your sleep, it's important to do it gradually. Start by setting a consistent sleep and wake schedule, and then slowly reduce your sleep time by 20 minutes each week. Aim to get at least six hours of sleep per night, but be mindful of any negative effects on your health or wellbeing.
In addition to gradually reducing your sleep, there are other strategies you can use to improve your sleep quality and make the most of the sleep you get. This includes exercising regularly, avoiding caffeine and alcohol, and creating a comfortable sleep environment.
| Characteristics | Values |
|---|---|
| Sleep duration | 7-9 hours per night for healthy adults |
| Sleep debt | Accumulated when limiting sleep |
| Short sleepers | People with a mutated hDEC2 gene who require less sleep |
| Sleep quality | Improved by a dark, quiet, cool environment |
| Caffeine | Avoid in the late afternoon and limit to 1-2 cups per day |
| Alcohol | Avoid at night |
| Exercise | Recommended in the afternoon to improve sleep |
| Napping | Take short 20-minute naps during the day |
| Screen time | Avoid 1-2 hours before bed |
| Sunlight | Expose yourself to sunlight to improve focus |
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What You'll Learn
Exercise regularly
Exercising three or four times a week can build your overall strength and stamina, resulting in you needing less sleep. According to sleep medicine and psychiatry professional Alex Dimitriu, "getting exercise during the day can also help you build a good sleeping routine."
Focus on aerobics, like running or jogging, swimming, as well as mild weight training, such as lifting weights, doing push or sit-ups, and Pilates.
Exercising in the afternoon, according to Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania's Perelman School of Medicine, 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.
However, heavy exercise may make you feel even more tired, so it's best to avoid heavy activity in the hours leading up to bed.
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Avoid caffeine, alcohol, and nicotine
Caffeine, alcohol, and nicotine are all substances that can have a negative impact on your sleep schedule. If you want to function on less sleep, it is important to take steps to ensure your sleep is of high quality.
Caffeine can affect your ability to sleep if consumed in the late afternoon or evening. It is recommended to stick to coffee in the mornings without going overboard. One or two 8-ounce cups a day should be enough. Caffeine stays in the body for up to six hours, so drinking it in the late afternoon or evening can impact your sleep.
Alcohol can help you fall asleep faster, but the quality of your sleep will be reduced. You will end up needing more sleep overall. It is recommended to ditch alcohol, only drinking on occasion and in moderation.
Nicotine is a stimulant, so smoking cigarettes throughout the day can lead to trouble sleeping at night. Additionally, tobacco weakens your body and immune system, meaning you will need more sleep to recover. If you want to reduce your sleep, it is advisable to take steps to quit smoking.
Overall, if you want to need less sleep, it is important to cut down on or avoid consuming caffeine, alcohol, and nicotine. This will help improve your sleep quality, allowing you to feel more rested on fewer hours of sleep.
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Develop a sleep routine
Developing a sleep routine is an important part of optimising your sleep and making the most of the sleep you get. A good sleep routine can help you fall asleep faster and improve your sleep quality. Here are some tips to help you develop a healthy sleep routine:
Set a regular sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep and wake up. Being consistent with your sleep and wake times will also help improve your sleep quality.
Wind down before bed
Give yourself ample time to wind down and relax before bed. Start dimming the lights about an hour before you plan to sleep and begin your bedtime routine. This could include activities such as washing your face, brushing your teeth, changing into comfortable sleepwear, and reading a book or doing a crossword puzzle. Avoid stressful activities and try to resolve any worries before bed so you can clear your mind and relax.
Limit screen time
Avoid looking at screens for at least two hours before going to sleep. The blue light emitted by smartphones, laptops, and other electronic devices can inhibit the release of melatonin, a hormone that induces sleep. If you must use electronic devices before bed, consider using blue light filters or night mode settings to reduce the stimulating effect on your body.
Create a comfortable sleep environment
Make sure your bedroom is cool, dark, quiet, and comfortable. Keep your room cool by setting your thermostat to around 64-68°F (18-20°C) if possible. Use earplugs, white noise machines, or both to block out external noise. Check your mattress and pillows to ensure they are firm and supportive, providing you with a comfortable and restful night's sleep.
Avoid substances that disrupt sleep
Alcohol, nicotine, and caffeine can interfere with your sleep schedule and quality. Alcohol may help you fall asleep faster, but it can disrupt your sleep later in the night and lead to poor sleep quality. Caffeine can stay in your system for up to six hours, so it's best to avoid caffeine in the late afternoon and evening. Nicotine is a stimulant that can make it difficult to fall asleep, and smoking can weaken your body and immune system, increasing your need for sleep.
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Optimise your bedroom environment
Optimising your bedroom environment is crucial to ensuring you get the best quality sleep possible. This involves creating a space that is conducive to sleep and making adjustments to promote comfort and relaxation. Here are some tips to optimise your bedroom environment:
- Check your mattress and pillows: Ensure your mattress and pillows are firm and supportive, providing you with comfort and not leaving you sore when you wake up. It is recommended to replace your pillows every one to two years and your mattress every seven to ten years.
- Create a sleep-friendly environment: Make sure your bedroom is cool, quiet, and dark. Set your thermostat to 64–66 °F (18–19 °C) if possible. If you live in a noisy area, consider using earplugs or a white noise machine to block out unwanted sounds. Keep your bedroom free from distractions, such as screens and electronic devices, which can interfere with your sleep.
- Avoid bright lights and blue light: The blue light emitted by smartphones, laptops, and other electronic devices can disrupt your sleep. Avoid exposure to blue light and bright lights for at least two hours before bedtime.
- Establish a bedtime ritual: Develop a relaxing bedtime routine to signal to your body that it's time to wind down. This could include reading a book, doing a crossword puzzle, or any other calming activity that helps you unwind.
- Maintain a sleep schedule: Consistency is key. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.
- Exercise regularly: Incorporate exercise into your daily routine, but avoid strenuous activity close to bedtime. Afternoon exercises can be particularly beneficial, as they raise your body temperature and then cool it down by bedtime, making it easier to fall asleep.
By optimising your bedroom environment and following these tips, you can create a soothing atmosphere that promotes restful sleep.
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Gradually reduce sleep by 20-minute increments
Gradually Reducing Sleep by 20-Minute Increments
If you want to train your body to need less sleep, it is possible to do so by gradually cutting down on sleep in 20-minute increments. This method is supported by Professor Jim Horne, a sleep expert and former director of the Sleep Research Centre at Loughborough University. He argues that people can reduce their regular sleep to about six hours a night, plus a short nap during the day, as long as it is done slowly and over time.
Week 1:
For the first week, delay your bedtime by 20 minutes. If you usually sleep at 10 pm, go to bed at 10:20 pm instead.
Week 2:
In the second week, delay your bedtime further by 20 minutes, for a total of 40 minutes later than your original bedtime. Using the same example, you would go to bed at 10:40 pm.
Week 3:
In the third week, push your bedtime back by one hour. Now, your bedtime would be 11 pm.
Week 4 and beyond:
Continue adjusting your bedtime in 20-minute increments each week until you reach your desired sleep duration, ideally not less than six hours a night.
It is important to maintain a consistent wake-up time throughout this process. This method may not be suitable for those who already feel sleep-deprived or those who feel sleepy during the day, as six hours may not be sufficient for everyone.
Additionally, while this method can help you need less sleep, it is important to prioritize sleep quality and listen to your body. Ensure that your bedroom environment is optimized for sleep, avoid screens and bright lights before bed, maintain a healthy diet and exercise routine, and limit substances like caffeine, nicotine, and alcohol that can disrupt your sleep.
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Frequently asked questions
While it is possible to train your body to need less sleep, it is not recommended. Sleeping less than seven hours a night can have negative effects on your health, such as weight gain, high blood pressure, and heart disease. However, if you are still curious, try the following:
- Set your alarm for the same time every morning, even on weekends.
- Gradually decrease your bedtime by 20 minutes each week.
- Avoid bright lights and screens before bed.
- Exercise regularly, but not too late in the day.
- Keep your room cool, quiet, and dark.
- Avoid caffeine and alcohol before bed.
Sleeping less than seven hours a night can lead to:
- Daytime fatigue
- Loss of concentration
- Lowered immune response
- Weight gain
- High blood pressure
- Increased risk of diabetes, heart disease, and other illnesses
- Accidents, especially when driving or operating machinery
To improve your sleep quality, try the following:
- Stick to a consistent sleep schedule, even on weekends.
- Get plenty of natural sunlight during the day.
- Keep your bedroom cool and dark.
- Avoid bright lights and screens before bed.
- Don't eat a heavy meal or consume caffeine or alcohol late at night.
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