Evie Summers
Sleep is essential for both physical and mental well-being. While the amount of sleep a person needs varies with age and physical activity, most healthy adults should aim for seven to nine hours of sleep each night. However, some people aim to reduce their sleep while still maintaining optimal functioning. This can be challenging, as sleep is a necessary maintenance and repair period for the body and brain. Short sleeper syndrome (SSS) is a condition where people consistently sleep for six or fewer hours per night yet wake up feeling refreshed and energetic. While genetic factors play a role in SSS, individuals without this condition can also aim to optimise their sleep habits to sleep less and function better. This can be achieved through various methods such as improving sleep hygiene, maintaining a consistent sleep schedule, reducing screen time, managing diet, and incorporating relaxation techniques.
| Characteristics | Values |
|---|---|
| Temperature | Maintain a bedroom temperature of 60 to 68°F (15 to 20°C) |
| Noise | Use earplugs or a white noise machine to reduce external noise |
| Sleep and wake times | Maintain the same sleep and wake times every day |
| Pillow | Replace your pillow every 1-2 years |
| Eating | Avoid eating late at night, especially heavy or fatty foods |
| Soaking | Take a warm bath 90 minutes before bedtime |
| Scents | Use gently scented essential oils |
| Reading | Read a book to reduce stress |
| Screen time | Avoid one hour of screen time before bedtime |
| Direction | Avoid sleeping with your head towards the north |
| Food | Eat fresh food and avoid synthetic food |
| Exercise | Get good cardio |
| Sleep hygiene | Evaluate your bedroom environment and optimize your sleep schedule |
| Mattress | Invest in a supportive mattress |
| Light | Use blackout curtains or a sleep mask to block out light |
| Naps | Take a 20-minute nap in the early afternoon |
| Relaxation | Engage in relaxation exercises such as quiet reading, low-impact stretching, or listening to soothing music |
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What You'll Learn
Reduce screen time before bed
Reducing screen time before bed can significantly improve your sleep quality and overall health. Here are some reasons why you should limit screen time before bed and tips to help you achieve this:
Impact on Sleep Quality and Health
Excessive screen time before bed can negatively affect your sleep and leave you feeling tired and groggy the next day. The bright blue light emitted by screens stimulates the part of your brain designed to keep you awake, disrupting the production of melatonin, the hormone responsible for regulating your sleep-wake cycle. As a result, you may experience insomnia, daytime tiredness, and irritability. Reducing screen time before bed can help you fall asleep faster and improve your sleep quality, leaving you feeling more refreshed and productive during the day.
Emotional Stimulation and Stress
Engaging with social media or other emotionally stimulating content before bed can trigger strong emotions, such as anger or sadness. This emotional response can delay your sleep and impact your overall well-being. Scrolling through social media or texting can also cause stress or distractions that stimulate your brain and further delay sleep. Reducing screen time gives your brain a break from constant stimulation and allows you to wind down, relax, and prepare for a better night's sleep.
Recommendations and Tips
The National Sleep Foundation recommends cutting off screen time at least 30 minutes to one hour before bedtime. You can gradually reduce your screen time by setting small goals, such as starting with a 15-minute limit and gradually increasing it. Here are some tips to help you reduce screen time:
- Use Night Mode or reduce the brightness of your devices to minimize blue light exposure.
- Instead of scrolling through your phone, try reading a book, taking a warm bath, or engaging in other relaxing activities before bed.
- Keep your phone out of your bedroom or at a distance to avoid the temptation of checking it frequently.
- If you need to use your phone, try to avoid emotionally stimulating content and limit your engagement to reduce the impact on your sleep.
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Maintain a consistent sleep and wake schedule
Maintaining a consistent sleep and wake schedule is key to sleeping less and functioning better. Here are some tips to achieve that:
Stick to a fixed wake-up time
It is nearly impossible for your body to adjust to a healthy sleep routine if you wake up at different times every day. Choose a wake-up time that works for your schedule and stick to it consistently, even on weekends or days when you feel like sleeping in. This will help regulate your body's internal clock and improve your overall sleep quality.
Gradually adjust your bedtime
If you want to reduce your total sleep time, gradually adjust your bedtime by small increments. Start by pushing your bedtime back by 30 minutes to an hour later than usual. Maintain this new bedtime for a week or two, ensuring you still wake up at your consistent wake-up time. Then, you can gradually push your bedtime back further in 15- to 30-minute intervals until you reach your desired sleep duration.
Nap strategically
Naps can be beneficial, but they should be timed and limited appropriately. Aim for a 20-minute power nap in the early afternoon, shortly after lunch. This will help recharge your energy without interfering with your nighttime sleep. Avoid napping too close to bedtime, as it may disrupt your sleep schedule and make it harder to fall asleep at night.
Optimize your bedroom environment
Create a sleep-friendly bedroom by minimizing light and noise distractions. Use blackout curtains or a sleep mask to block excess light, and consider earplugs or a white noise machine to reduce noise interruptions. Maintaining a comfortable temperature is also important, so adjust your thermostat or open a window if your room gets too warm.
Establish a relaxing sleep routine
Develop a calming bedtime routine to signal to your body that it's time to wind down. This could include activities such as reading a book, listening to soothing music, practising relaxation techniques, or taking a warm bath 90 minutes before bed. Start your routine about an hour before your desired bedtime to help you transition into a restful state.
Improve sleep hygiene
Sleep hygiene refers to the habits and practices that contribute to a good night's sleep. This includes factors such as the comfort and quality of your mattress, pillows, sheets, and blankets. Invest in supportive sleep surfaces and bedding that feels comfortable and helps maintain a pleasant sleeping temperature. Additionally, limit screen time before bed, as the blue light emitted by electronic devices can disrupt your sleep hormones and make it harder to fall asleep.
By implementing these strategies, you can work towards maintaining a consistent sleep and wake schedule, which will help you sleep less while still functioning at your best.
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Avoid eating late at night, especially heavy or fatty foods
Eating late at night, especially heavy or fatty foods, can disrupt your ability to fall asleep. It takes the body a lot of energy to digest high-inertia foods, which causes the body to become lethargic and need more sleep. This means that your body will need a longer period of downtime to recover.
To avoid this, it is recommended that you eat dinner at least three hours before you go to bed. This will give your body enough time to digest the food and prevent indigestion from occurring. It is also beneficial to eat fresh food, as food that has been cooked begins to develop inertia after 90 minutes. After this point, the body will need to spend more energy to digest it, making you feel more tired.
In addition, you should avoid eating foods that are high in chemicals, synthetic ingredients, and preservatives. These types of foods are difficult for the body to digest and can lead to health issues such as heartburn. Instead, opt for sleep-inducing foods such as warm milk, which contains tryptophan, or tart cherry juice, which has been shown to increase melatonin levels in the body.
Creating a relaxing bedtime routine can also help you avoid late-night snacking. Try dimming the lights, turning off screens, and engaging in relaxing activities such as reading or listening to soothing music. This will help signal to your body that it is time to wind down and prepare for sleep.
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Exercise regularly and stretch before sleeping
Exercise and stretching are great ways to improve your sleep quality and function better on less sleep.
Exercising regularly is an effective way to improve your sleep quality. However, it is important to note that dynamic stretches and intense workouts can increase your heart rate, so they should be avoided two hours before bedtime. Instead, opt for static stretches such as yoga, which involve holding specific positions for a period of time. Yoga is a popular practice that helps people relax, improve sleep, reduce stress, and alleviate neck and back pain. It combines stretching with focused breathing and mindfulness, making it an excellent pre-sleep activity.
Stretching before bed is a natural and effective way to improve your sleep. It helps to relieve muscle tension and prevent sleep-disrupting cramps and spasms, especially in the neck, calves, hamstrings, and quads. It also improves blood flow, which aids in muscle recovery and overall sleep quality. Additionally, stretching helps you get in touch with your body, focusing your attention on your breath and body rather than the stressors of the day. This promotes mindfulness and stress relief, making it easier to fall asleep.
- Neck Stretch: Sit or stand with good posture and tip your right ear toward your right shoulder while reaching your left hand toward the floor. Gently guide your head with your right hand and hold for 20 to 30 seconds. Repeat two to three times on one side, then switch sides.
- Neck Twist: Place your right hand on your tailbone, palm facing out. Bend your neck to the left and turn your head toward your left hip. Gently guide your head with your left hand while reaching your right hand down. Hold for 20 to 30 seconds and repeat two to three times before switching sides.
- Lying "T" Twist: Lie on your right side with your arms and legs bent and knees on top of each other. Slide your left arm across your body as you rotate your upper body and head to the left. This targets the thoracic spine or upper back and helps open up the whole spine.
- Child's Pose: Kneel on the floor with your arms by your sides and knees hip-width apart. Gently shift your weight back so that your buttocks move toward your feet. This stretch releases tension in the shoulders, back, neck, and even the facial muscles.
By incorporating regular exercise and a stretching routine into your bedtime routine, you can improve your sleep quality and function better on less sleep. Remember to listen to your body and consult a healthcare professional if needed.
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Optimise your bedroom environment, including light, noise, and temperature
Light, noise, and temperature are critical factors in optimising your bedroom environment for better sleep.
Firstly, light plays a crucial role in regulating your sleep-wake cycle. Exposure to artificial light, especially blue light from electronic devices like smartphones, televisions, and laptops, can disrupt your natural circadian rhythms and delay sleep. To mitigate this, dim the lights as bedtime approaches, and avoid screen time close to bedtime. Lower the shades or invest in blackout curtains to keep your bedroom dark at night. If blocking light isn't feasible, consider a comfortable sleep mask.
Secondly, noise plays a significant role in sleep quality. Minimising external noise and creating a quiet environment can increase deep sleep and reduce night-time awakenings. Turn off electronic devices, including the TV, as sudden volume changes can disrupt sleep. If outside noise is beyond your control, try earplugs or a white noise machine to block or mask unwanted sounds. Positioning your bed away from shared walls or street-facing windows can also help reduce noise disturbances.
Lastly, maintaining a comfortable temperature is essential for a good night's rest. A cooler bedroom temperature, generally between 60 to 72 degrees Fahrenheit (18.3 to 22.2 degrees Celsius), is recommended for optimal sleep. This range may vary slightly depending on personal preference, but a cooler setting helps lower your core body temperature, facilitating the natural sleep process. If you find it too chilly, adjust by adding layers to your bedding. Conversely, if it's too warm, remove layers or opt for lighter bedclothes.
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Frequently asked questions
While it is difficult to train yourself to need less sleep, you can make the most of the sleep you get by improving your sleep habits, also known as sleep hygiene. This includes maintaining a consistent sleep schedule, even on weekends, and creating a sleep-friendly environment by reducing light and noise. You can also try turning down the thermostat to around 60 to 68°F (15 to 20°C) as being too warm at night adversely affects REM sleep.
There are several natural ways to improve your sleep quality. Firstly, avoid eating late at night, especially heavy or fatty foods. Instead, opt for sleep-inducing foods like warm milk, which contains tryptophan. You can also try incorporating physical activity, such as good cardio, and reducing screen time before bed. Additionally, establishing a relaxing bedtime routine, such as reading or listening to soothing music, can help you unwind and fall asleep faster.
Yes, sleep is essential for both physical and mental well-being. Not getting enough sleep can impact your cognitive function and increase your risk of health problems such as obesity, high blood pressure, and heart disease. However, it's important to note that the amount of sleep needed varies from person to person and can change over time. Some individuals with short sleeper syndrome (SSS) naturally feel refreshed after four to six hours of sleep.
