Gina Johnson
Sleep can feel like a waste of time, especially when we have so much to do and so little time to do it. While it may be possible to train yourself to need less sleep, it won't work for everyone. According to Dr Daniel Buysse, a professor of psychiatry at the University of Pittsburgh, There are far more people who would like to need less sleep than who actually need less sleep. In this article, we will explore whether it is possible to train yourself to need less sleep, and if so, how.
| Characteristics | Values |
|---|---|
| Gradually going to bed later | May work for some, but not recommended for people who feel their sleep time is constricted |
| Exercise in the afternoon | Can help you thrive on less sleep |
| Avoid large meals late in the evening | Helps you sleep more deeply |
| Make time to think about worries before bed | Helps you not go to sleep stressed |
| Avoid looking at screens right before you sleep | Helps you sleep more deeply |
| Get between seven and nine hours of sleep each night | Most healthy adults need this amount of sleep |
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What You'll Learn
Gradually go to bed later
While it is possible to train yourself to need less sleep, it won't work for everyone. Sleep expert Jim Horne recommends gradually going to bed later, but only if you don't already feel like your sleep time is constricted. If you feel sleepy during the day, six hours is probably not enough for you. Instead, Horne recommends focusing on getting quality sleep rather than worrying about the quantity.
To make the most of your sleep, try exercising in the afternoon, and avoid a large meal late in the evening. You should also make time to think about your worries before bed so you don't go to sleep stressed, and avoid looking at screens right before you sleep.
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Exercise in the afternoon
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 can help you to thrive on less sleep.
Exercising in the afternoon can help you to make better use of your waking hours. This can be a good strategy if you want to train yourself to need less sleep. However, it is important to note that this strategy may not work for everyone. According to Dr Daniel Buysse, a professor of psychiatry at the University of Pittsburgh and a past president of the American Academy of Sleep Medicine, "There are far more people who would like to need less sleep than who actually need less sleep".
Most healthy adults should get between seven and nine hours of sleep each night. However, the amount of sleep a person needs each night depends on their age and physical activity level. If you feel sleepy during the day, six hours of sleep is probably not enough for you. Instead of focusing on reducing the number of hours you sleep, it is recommended to focus on getting quality sleep.
Other tips for optimising your sleep include avoiding a large meal late in the evening, making time to think about worries before bed so you don't go to sleep stressed, and avoiding looking at screens right before you sleep.
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Avoid large meals late in the evening
While it is possible to train yourself to need less sleep, it won't work for everyone. Most healthy adults should get between seven and nine hours of sleep each night. If you want to train yourself to need less sleep, it is important to focus on getting quality sleep rather than worrying about the quantity. One way to do this is to avoid large meals late in the evening. Eating a large meal late at night can disrupt your sleep as your body will be busy digesting the food. This can lead to discomfort and restlessness, making it difficult to fall asleep or stay asleep.
To avoid this, try to eat your last meal of the day at least three hours before bedtime. This will give your body enough time to digest the food and prepare for sleep. If you get hungry later in the evening, opt for a light snack such as a small bowl of cereal, a piece of fruit, or a handful of nuts. These foods are easy to digest and won't disrupt your sleep.
In addition to avoiding large meals late in the evening, there are other things you can do to improve your sleep quality. One is to make time to think about your worries before bed so you don't go to sleep stressed. Another is to avoid looking at screens right before you sleep. Finally, try exercising in the afternoon to tire yourself out. By following these tips, you can improve your sleep quality and train yourself to need less sleep.
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Make time to think about worries before bed
How to train yourself to not need sleep
It is possible to train yourself to need less sleep, but it won't work for everyone. Most healthy adults should get between seven and nine hours of sleep each night, but if you want to make the most of the sleep you get, there are a few things you can try.
It's important to make time to think about your worries before bed so you don't go to sleep stressed. This will help you sleep more deeply through the night. One way to do this is to set aside some time before bed to write down your worries or concerns. This can help you get them off your mind and make them feel more manageable. Another way to make time to think about worries before bed is to practice mindfulness or meditation. This can help you clear your mind and focus on the present moment, rather than worrying about the past or future. You could also try talking to a friend or family member about your worries before bed. This can help you feel supported and less alone in your concerns. Finally, try to avoid looking at screens right before you sleep, as this can make it harder to fall asleep and may disrupt your sleep cycle.
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Avoid looking at screens before sleep
Avoiding looking at screens before you sleep is an important way to improve your sleep quality. This is because the light from screens can affect your body's internal clock, which regulates your sleep-wake cycle. By looking at screens before bed, you are sending a signal to your body that it is time to wake up, rather than time to wind down and prepare for sleep.
The blue light emitted by screens can also suppress the production of melatonin, a hormone that helps regulate sleep. Melatonin levels typically rise in the evening, preparing your body for sleep, and drop in the morning when it is time to wake up. By suppressing melatonin production, blue light can disrupt your natural sleep-wake cycle, making it more difficult to fall asleep and leading to poorer sleep quality.
To avoid these negative effects, it is recommended to limit screen time before bed. This means avoiding activities such as watching TV, using a computer, or looking at your phone or tablet in the hours leading up to bedtime. Instead, try to engage in activities that do not involve screens, such as reading a book, meditating, or spending time in nature.
If you must use screens before bed, there are a few things you can do to minimise the negative impact. One option is to use blue light filters or night mode on your devices, which reduce the amount of blue light emitted. You can also try to maintain a comfortable distance from the screen and take regular breaks to give your eyes a rest. Additionally, consider wearing blue light-blocking glasses, which can help reduce the amount of blue light that reaches your eyes.
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Frequently asked questions
According to sleep expert Jim Horne, it is possible to teach yourself to get by on less sleep. Horne suggests gradually going to bed later, but only if you don't already feel like your sleep time is constricted. Instead, Horne recommends focusing on getting quality sleep and making better use of your waking hours.
The amount of sleep a person needs each night depends on their age and physical activity, but most healthy adults should get between seven and nine hours each night.
Tips for optimising your sleep include avoiding a large meal late in the evening, making time to think about worries before bed so you don't go to sleep stressed, avoiding looking at screens right before you sleep, and exercising in the afternoon.
