If you have a busy schedule you might want to sleep less.Long-term sleep deprivation is not a good idea, but there are steps you can take to sleep less.If you notice any effects on your health or well being, take some time to prepare your mind and body, cut back on sleep, and return to a normal schedule.
Step 1: You have to exercise.
You have to build up your strength if you expect to function without sleep.You need less sleep if you exercise three or four times a week.Aerobics, like running or jogging, swimming, as well as mild weight training, such as lifting weights, doing push or sit ups andPilates, should be the focus.The quality of your sleep can be improved by exercising in the morning or afternoon.
Step 2: Certain substances should be cut out.
Your sleep schedule is affected by alcohol, nicotine, and caffeine.If you want to function on less sleep, you need to take precautions.Alcohol can help you fall asleep faster.The quality of the sleep you have is not as good once you fall asleep.You will need to sleep more.Don't drink alcohol, only drink moderation.It stays in the body for up to six hours after you drink it.It is possible to affect your ability to sleep by drinking coffee in the late afternoon.It's best to drink coffee in the morning.It should be enough for one or two cups a day.Nicotine can lead to many health problems.Problems sleeping at night can be caused by smoking cigarettes throughout the day.You'll need more sleep for strength because tobacco weakens your body and immune system.You can quit smoking if you want to go on less sleep.
Step 3: You should develop a sleep routine.
If you want to cut back on sleep, you need to improve your sleep schedule.Make sure you fall asleep quickly and wake up refreshed.Don't use electronic screens in the hours leading up to sleep.The blue light that comes from laptops and phones makes it hard to sleep.Have a ritual at night.You will feel tired if your body associates a certain activity with sleep.If you want to relax, do a crossword puzzle or read a book.
Step 4: It's important that your bedroom environment is sleep friendly.
To sleep less, you need to make sure you get a good night's sleep.Make sure your bedroom is sleep friendly.You should check your mattress and pillows.They should support you and not make you feel sore.If you have allergies, pillows and bedding should be free of them.Your room should be cool.It is hard to fall asleep in the heat.The ideal temperature for sleeping is between 60 and 67F.If you live in a noisy area, a white noise machine is a good idea.
Step 5: The number of hours you sleep should be reduced.
It's not going to work if you try to go from sleeping nine hours a night to sleeping six.Work on getting up earlier.If you want to sleep later for the first week, get up 20 minutes earlier.Add another 20 minutes for the second week.Move your wake time by an hour for the third week.Each week, cut back by 20 minutes.
Step 6: Be patient.
For the first few weeks, you'll experience fatigue.It will take some time for your body to adjust to less sleep.Adding healthier, energy-stimulating foods and exercising more will help you sleep better if you are tired.
Step 7: Six hours of sleep each night is ideal.
Six hours of sleep a night is what you want.If you maintain the quality of your sleep, you can still function well.Major health risks could be posed by anything less than this.
Step 8: Don't sleep less than five hours a night.
Five and a half hours a night is the minimum amount of sleep you can get.The effects of sleep deprivation on the brain are reported in sleep studies, with subjects who get less sleep than this report severe fatigue and reduced ability to function in day-to-day life.
Step 9: Look for health effects.
Sleep deprivation can be dangerous.You may want to consider reverting to your regular sleep schedule if you experience any of the following.
Step 10: It is difficult to sleep less long-term.
It's not a good idea to sleep less than eight hours a night for a long time.You will need to catch up on sleep eventually.Depending on your lifestyle, how much sleep you need varies.Most people need at least eight hours of sleep a night.It's bad for you to get less than this.You'll create a sleep debt if you run on six hours a night.Your body wants more sleep than you are giving it.You will end up crashing eventually.If you want to run on little sleep, only do it for a few weeks at a time, and then return to eight hours a night.