Mastering The Art Of 5-Hour Sleep Sessions

Sleep is essential for our health, happiness, and productivity. While the recommended amount of sleep for adults is seven to nine hours, some people wonder if it's possible to function optimally on less sleep. The short answer is yes and no—but mostly no.

Reducing your sleep can have negative consequences on your health, mental performance, and overall well-being. It can lead to an increased risk of developing conditions such as obesity, depression, and hypertension. However, there are strategies to help you manage the day if you find yourself occasionally getting only five hours of sleep.

Exercise in the afternoon to cool your body down by bedtime

Exercise is a great way to improve your sleep quality and duration, but the timing of your workout matters. If you're aiming to sleep for only five hours a night, you'll want to ensure that your body is primed for sleep when you hit the hay.

Exercising in the afternoon can be an effective way to cool your body down by bedtime. Here's how:

Afternoon workouts can contribute to drowsiness by lowering levels of orexin, a neurotransmitter that promotes wakefulness. Opting for high-intensity exercise in the afternoon can promote sound sleep. This is because exercise causes a sharp rise in body temperature, followed by a gradual cooldown, which mimics the natural fluctuations of the body's internal clock, or circadian rhythm. This sets the stage for sleep and can help you fall asleep faster.

However, it's important to allow enough time for your body to cool down before bedtime. Experts recommend finishing moderate-intensity exercise at least 90 minutes before bedtime. This gives your body temperature, heart rate, and arousal levels time to return to levels that are conducive to sleep. If you suffer from insomnia, you may want to opt for light to moderate exercise at least four hours before bedtime.

Additionally, the type of exercise you choose can make a difference. Both aerobic and resistance exercises, such as running or weightlifting, can help you fall asleep faster. However, if you tend to wake up multiple times throughout the night, adding an evening routine of light aerobic exercise or resistance exercises like weightlifting may be more beneficial. These exercises provide the benefits of physical activity without excessively raising your body temperature.

By timing your workouts strategically and choosing the right types of exercise, you can take advantage of the sleep-promoting effects of physical activity. Just remember to allow enough time for your body to cool down before bedtime, and you'll be well on your way to a good night's rest.

Avoid caffeine, large meals, vigorous exercise, and alcohol before bed

Caffeine, large meals, vigorous exercise, and alcohol can all negatively impact your sleep quality. Here are some tips to avoid these sleep disruptors while still enjoying them in moderation:

Caffeine

Caffeine is a stimulant that can make you feel more alert and reduce sleepiness. However, it is important to be mindful of your caffeine intake, especially if you are aiming for 5 hours of sleep. The effects of caffeine can last for several hours after consumption, and it is recommended to stop consuming caffeinated products at least 8 hours before bedtime. This means that if you are aiming for a bedtime of 10 pm, you should avoid caffeine after 2 pm.

Caffeine can disrupt your sleep by blocking adenosine receptors in your brain. Adenosine is a chemical that naturally builds up in your brain throughout the day, making you feel sleepier as the day progresses. Caffeine blocks this process, keeping you alert but potentially disrupting your sleep later.

Large Meals

Eating a large meal close to bedtime can negatively impact your sleep. It is recommended to avoid heavy meals in the hours leading up to bedtime. Instead, opt for light, healthy meals and snacks. Choose foods that fuel your body and provide sustained energy, such as complex carbohydrates and protein. Some good options include berries, fruits, steel-cut oatmeal, eggs, nuts, vegetables, lean meats like grilled chicken, and fresh fish like salmon.

Vigorous Exercise

While exercise is generally beneficial for your health and can improve your sleep, vigorous exercise close to bedtime may disrupt your sleep. It is recommended to avoid intense exercise late in the day, especially within 8 hours of your intended bedtime. However, light exercise, such as a gentle walk, may help improve your sleep by stimulating blood flow to your brain and making you feel more alert.

Alcohol

Alcohol can have a dual effect on your sleep. While it may initially act as a sedative, helping you fall asleep, it can interfere with the quality of your sleep later in the night. Alcohol can disrupt the deeper stages of sleep and cause you to wake up more frequently during the night. To minimize these effects, it is recommended to avoid consuming alcohol within 3 hours of bedtime.

Remember, these are general guidelines, and individual sensitivities may vary. Pay attention to your body's responses to these substances and activities, and adjust your habits accordingly.

Keep your bedroom dark, cool, and quiet

Keeping your bedroom dark, cool, and quiet is essential for getting a good night's sleep, especially if you're aiming for only 5 hours. Here are some tips to achieve this:

Darkness

• Use blackout curtains or a night mask to block out any external light sources.
• Avoid looking at screens right before bed, and if possible, avoid electronics altogether. The blue light emitted by screens can interfere with your body's natural melatonin production, which is crucial for regulating sleep.
• If you must use electronic devices before bed, consider using blue-light blocking glasses to minimize the impact on your sleep.

Cool Temperature

• Maintain a cool temperature in your bedroom. The ideal temperature for sleep is between 65 to 68 degrees Fahrenheit.
• Use a fan or air conditioner during warm weather to keep the room cool.
• Avoid heavy meals, caffeine, and alcohol before bed, as these can increase your body temperature and disrupt your sleep.

Quiet

• Ensure your bedroom is quiet. Use earplugs or a white noise generator to block out any external noise.
• The RISE app, for example, offers a variety of white noise and sleep sounds that can help create a peaceful sleep environment.
• Avoid loud noises or bright lights in your bedroom, as these can stimulate your senses and make it difficult to fall asleep.

By creating a dark, cool, and quiet bedroom environment, you'll be well on your way to optimizing your sleep, even if you're aiming for just 5 hours. However, remember that this is just one aspect of good sleep hygiene, and other factors such as stress, exercise, and diet also play a crucial role in the quality of your sleep.

Prioritise your day and get important tasks done in the morning

If you're aiming to sleep for only five hours a night, it's important to make the most of your waking hours and prioritise your day. Here are some tips to help you get important tasks done in the morning:

Plan your day in advance: Knowing what needs to be done the night before can help you stay focused and organised. Make a to-do list of your tasks, prioritising the most important or urgent ones to be completed in the morning.

Wake up early: Set your alarm to ensure you wake up early enough to have a productive morning. Waking up early gives you a head start on your day and allows you to tackle your tasks before potential distractions arise.

Follow a morning routine: Establish a morning routine that prepares your mind and body for the day ahead. This could include activities such as light exercise, meditation, or a healthy breakfast.

Minimise distractions: Create an environment conducive to focus and productivity. Turn off notifications on your devices, or put them on silent mode, to avoid interruptions. Inform those around you of your work schedule to minimise distractions and ensure you can devote your full attention to the task at hand.

Start with the most important tasks: Tackle your most important or challenging tasks first. This approach ensures that you're fresh and energised to give them your full attention. Completing these tasks early in the day will also give you a sense of accomplishment and reduce stress levels as you move through your day.

Take breaks: While it's important to stay focused, taking short breaks can help improve your productivity. Stepping away from your task for a few minutes can help clear your mind and provide a much-needed energy boost.

Remember, while it may be tempting to reduce your sleep duration to fit more into your day, sleep is crucial for your overall health and well-being. Sleep deprivation can lead to decreased cognitive performance, impaired decision-making, and increased risk of health issues in the long run.

Take a short nap in the afternoon

While it is not recommended to sleep only 5 hours a day, taking a short nap in the afternoon can help you get through the day if you've had a poor night's sleep.

The ideal nap should be between 10 and 30 minutes long. This is enough time for your body to get some light sleep and enter the first stage of the sleep cycle, and maybe even the second. If you nap for longer than 30 minutes, you risk entering deep sleep, which can make you feel groggy and more tired than before your nap.

The best time to take a nap is in the early afternoon, between 1 p.m. and 3 p.m. This is when most people experience a natural decline in energy and alertness, often referred to as the "post-lunch dip" or "afternoon slump". Napping during this time can help boost your energy levels, increase alertness, improve your mood, enhance your memory and cognitive ability, and improve your physical ability.

If you want to get the benefits of an afternoon nap without feeling drowsy when you wake up, try setting an alarm to ensure you don't nap for too long. You can also try blocking out distractions with earplugs or a white noise machine, and light-blocking curtains or an eye mask.

Frequently asked questions