Ashwin Lewis
There is a common misconception that people can train themselves to need less sleep. While some people believe they can function well with less sleep, this is often not the case. Sleep experts and scientists have found that most people need between seven to nine hours of sleep per night, and reducing this can lead to a decline in cognitive performance. However, a small portion of the population, known as 'short sleepers', are equipped with a mutated gene that allows them to thrive on significantly less sleep.
| Characteristics | Values |
|---|---|
| Possibility | Some people can train themselves to get less sleep, but it is not advisable. |
| Recommended Sleep | Between seven to nine hours a night is recommended. |
| Reality | 97 to 99% of the population will function poorly if they get less than six hours of sleep. |
| Short Sleepers | 1 to 3% of the population are 'short sleepers' with a mutated gene called hDEC2 that allows their body to function on less sleep. |
| Training Method | Set your alarm for the same time every day. For the first week, go to bed 20 minutes later. For the second week, go to bed 40 minutes later. For the third week, go to bed an hour later. Continue cutting down in 20-minute increments until you are sleeping six hours a night. |
| Polyphasic Sleep | The 'Everyman' method involves three hours of sleep in the early morning and three 20-minute naps during the day. The 'Uberman' method involves six 20-minute naps during the day. |
| Advice | Focus on getting quality sleep rather than worrying about the quantity. |
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What You'll Learn
Gradually reduce sleep time
If you're looking to train yourself to need less sleep, one method is to gradually reduce your sleep time. This approach has been shown to be effective in helping people function on less sleep without compromising on quality. Here's a step-by-step guide to achieving this:
Set a consistent wake-up time:
Start by setting a fixed time to wake up every morning, regardless of whether it's a weekday or weekend. Maintaining the same wake-up time is crucial to regulating your body's sleep schedule.
Delay your bedtime:
For the first week, go to bed 20 minutes later than your usual bedtime. In the second week, increase this delay to 40 minutes, and in the third week, push your bedtime back by a full hour.
Continue in 20-minute increments:
After the third week, continue adjusting your bedtime in 20-minute increments until you reach your desired sleep duration. For example, if you aim for six hours of sleep, you would go to bed two hours later than your original bedtime.
Maintain a healthy sleep routine:
During this process, ensure you stick to healthy sleep habits. Avoid looking at screens or consuming caffeine close to bedtime, as these can disrupt your sleep quality. Also, make sure you're not already sleep-deprived when starting this process, as that can skew your results.
Monitor your body's response:
While reducing your sleep time, pay attention to how your body and mind are coping. If you experience excessive daytime sleepiness or cognitive impairment, it may be a sign that you're not getting enough sleep. Remember, the goal is to optimize your sleep efficiency, not compromise your overall well-being.
Know your limits:
Keep in mind that not everyone can function optimally on reduced sleep. Some people naturally require more sleep, and that's okay. If you find yourself struggling, consider optimizing your sleep quality instead of focusing solely on quantity.
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Set a fixed wake-up time
Setting a fixed wake-up time is a crucial part of training yourself to need less sleep. Here are some detailed tips to help you establish a consistent wake-up routine:
Gradually adjust your sleep schedule
Instead of drastically reducing your sleep by several hours, it's essential to make gradual changes to your sleep schedule. Start by setting a realistic goal, such as reducing your sleep by 20 minutes each week. This gradual approach will help your body adjust to the new sleep pattern without causing excessive fatigue.
Consistency is key
Maintaining a consistent sleep and wake schedule is vital. Try to go to bed and wake up at the same time every day, even on weekends. This consistency will help regulate your body's internal clock, making it easier to fall asleep and wake up at the desired times.
Listen to your body
While setting a fixed wake-up time is important, it's also crucial to listen to your body. If you're feeling extremely fatigued or experiencing negative health effects, consider adjusting your sleep schedule to allow for more rest. Remember, the goal is to optimize your energy and productivity, so make sure you're giving your body the rest it needs.
Establish a morning routine
Creating a morning routine can help you feel more energized and productive. This routine could include activities such as exercising, reading, or spending time in natural light, which can enhance your alertness and help you make the most of your day.
Prioritize quality sleep
As you adjust to a fixed wake-up time, focus on improving your sleep quality. This may include optimizing your sleep environment by minimizing noise, light, and distractions. Additionally, maintaining a comfortable temperature, typically between 60 to 68°F (15 to 20°C), can enhance the quality of your sleep.
Be mindful of your evening habits
Your evening habits play a significant role in the quality of your sleep. Avoid consuming caffeine and alcohol close to bedtime, as they can disrupt your sleep. Instead, engage in relaxing activities, such as reading or listening to soothing music, to prepare your mind and body for a restful night.
Remember, it's important to listen to your body and make adjustments as needed. While setting a fixed wake-up time is a valuable step towards needing less sleep, ensuring you're getting sufficient, high-quality sleep is crucial for your overall health and well-being.
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Avoid caffeine in the afternoon/evening
Caffeine is a powerful stimulant, and while it can be a great way to boost your energy levels during the day, it's important to be mindful of your caffeine intake, especially if you're looking to reduce your sleep.
Caffeine has a half-life of around 5 hours, which means that it takes about 5 hours for your body to eliminate half of the caffeine you've consumed. So, if you have a cup of coffee containing 100 mg of caffeine at 4 pm, you'll still have around 50 mg of caffeine in your system at 9 pm. This can interfere with your sleep quality and make it harder to fall asleep.
To train yourself to need less sleep, it's best to avoid caffeine in the afternoon and evening. Here are some tips to help you do that:
- Set a caffeine cutoff time: Decide on a time after which you will not consume any caffeinated beverages. A good rule of thumb is to stop consuming caffeine after 2 pm. This will give your body enough time to metabolize the caffeine before bedtime.
- Gradual reduction: If you're used to drinking caffeine throughout the day, suddenly cutting it off in the afternoon can lead to withdrawal symptoms like headaches and irritability. Instead, gradually reduce your caffeine intake over time. You can start by eliminating caffeine after 4 pm for the first few days, then 3 pm for the next few days, and so on until you reach your desired cutoff time.
- Substitute with alternatives: If you find it difficult to give up your afternoon or evening coffee or tea, try substituting it with decaffeinated versions or herbal teas. There are also many caffeine-free beverages available that can provide a similar energy boost, such as green tea, herbal infusions, or even sparkling water.
- Be mindful of hidden caffeine: Caffeine can be found in many foods and beverages beyond just coffee and tea. Chocolate, energy drinks, and some soft drinks also contain caffeine. Read labels carefully and be mindful of your consumption of these products, especially in the afternoon and evening.
- Stay hydrated: Sometimes, we reach for a caffeinated beverage out of habit or because we feel sluggish. Staying properly hydrated by drinking enough water throughout the day can help reduce these cravings and make it easier to avoid caffeine in the later parts of the day.
Remember, while reducing your caffeine intake in the afternoon and evening can help improve your sleep, it's important to note that sleep is highly individual, and there is no one-size-fits-all solution. The amount of sleep each person needs can vary, and it's always important to listen to your body and prioritize quality sleep.
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Avoid digital screens before bed
Digital screens emit blue light, which is known to suppress melatonin production—a hormone crucial for regulating sleep. Melatonin is a natural hormone released in the evening to help you feel tired and ready for sleep. Blue light exposure leads to neurophysiologic arousals that increase feelings of alertness when you should be winding down.
Research from 2022 found that for roughly every five minutes spent on your smartphone in bed, your sleep can be delayed by four minutes. Every 10 minutes of smartphone use in bed can cause your total awake time to increase by nine minutes. 30 minutes of smartphone use can lead to 20 minutes less deep sleep, 30 minutes less light sleep, and 10 minutes more rapid-eye-movement sleep (REM sleep).
A 2021 study found that increased screen time during the COVID-19 lockdown was associated with decreased sleep quality, worsened insomnia symptoms, reduced sleep duration, and prolonged sleep onset latency (the time it takes to fall asleep).
However, a 2022 study published in the Journal of Sleep Research found that sleep quality was unaffected by media use in the hour before bed. But the researchers also found that total sleep time was improved with media use prior to slumber, as long as the duration of use was short and there was no multitasking involved.
- Create a screen-free zone: Ideally, keep screens out of your bedroom. This helps signal to your brain that the bedroom is a place for relaxation and sleep.
- Set a technology curfew: Try to put your devices away at least an hour before bedtime.
- Use blue light filters: Many devices offer settings or apps that reduce blue light exposure during the evening hours. You can also get external filters and blue-light filtering glasses.
- Avoid using screens in total darkness: The contrast between a bright screen and a pitch-black room can strain the eyes. If you need to use your device, dim the brightness and turn on a soft lamp.
- Try audio-based mindfulness practices: There are plenty of mindfulness practices to help you get better sleep. You can switch up your device use and embrace soothing audio instead of visual activities.
- Stick to a supportive bedtime routine: Create a ritual that tells your brain it's time to wind down. This could be listening to music, reading a physical book, journaling about your day, practising deep breathing exercises, or sipping chamomile tea.
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Exercise at the right time of day
Exercising at the right time of day can help you train yourself to need less sleep. While the best time to work out will vary from person to person, there are some guidelines you can follow to ensure that your workouts are supporting your goal of reducing your sleep.
Firstly, it's important to emphasise that exercising during the day can help you build a good sleeping routine and improve your overall strength and stamina, which will result in you needing less sleep. Aim to exercise three to four times a week, focusing on aerobics like running, jogging, or swimming, as well as mild weight training.
The timing of your workouts is crucial. While some people may find that exercising close to bedtime interferes with their sleep, others may not be affected by the time of day they exercise. If you're unsure, it's best to exercise at least one to two hours before bedtime to give your body time to wind down. This is because aerobic exercise causes the body to release endorphins, which can create a level of brain activity that may keep you awake. Additionally, exercise raises your core body temperature, signalling to your body that it's time to be awake. However, after about 30 to 90 minutes, your core body temperature will start to fall, facilitating sleepiness.
If you find that exercising in the evening keeps you up at night, try working out in the morning or afternoon instead. Exercising in the afternoon, in particular, is recommended by Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania's Perelman School of Medicine. According to Veasey, afternoon workouts 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.
In summary, while the ideal time to exercise will vary depending on the individual, it's generally best to avoid working out too close to bedtime. Experiment with different times of the day to see what works best for you, and remember that building a consistent exercise routine will help improve your sleep quality and overall stamina, enabling you to function optimally on less sleep.
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Frequently asked questions
According to Professor Jim Horne, a sleep neuroscientist at Loughborough University, it is possible to train yourself to need less sleep. He suggests setting your alarm for the same time every morning and then gradually going to bed later, in 20-minute increments, until you are sleeping for six hours a night. However, other sleep experts disagree, stating that you cannot "hack" your body's sleep needs.
The optimal amount of sleep varies from person to person. Most people require between seven and nine hours of sleep per night. However, a small portion of the population can function on much less, while another small portion needs a lot more.
If you don't get enough sleep, your cognitive abilities will likely suffer, and you won't perform at your peak. You may feel like you are functioning fine, but lack of sleep skews your self-awareness and judgement.
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