How to Sleep More in Less Time: A Guide for Better Sleep Hygiene

Do you struggle with getting enough rest each night? Learn how to get more rest in less time with these tips & tricks for better sleep hygiene.

How to Sleep More in Less Time: A Guide for Better Sleep Hygiene

Do you find yourself struggling to get enough sleep each night? Are you looking for ways to get more rest in less time? If so, you’re not alone. Many people struggle to get the recommended seven to nine hours of sleep each night. Fortunately, there are some tips and tricks you can use to get more rest in less time. One of the best ways to get more sleep in less time is to increase your exposure to sunlight or bright lights during the day.

This helps maintain your body’s circadian rhythms, which affect your sleep-wake cycle. Additionally, try not to take long naps, especially in the late afternoon. It’s also important to try and wake up at the same time every day. Making better use of your waking hours is another way to thrive by sleeping less.

Try exercising in the afternoon, suggests Sigrid Veasey, a professor at the Center for Circadian and Sleep Neurobiology at the University of Pennsylvania. This will raise your body temperature and then cool it down at bedtime, which will help you fall asleep faster and sleep more soundly during the night. Other tips for optimizing sleep include avoiding a large meal late at night, taking time to think about bedtime worries so you don’t go to sleep stressed, avoiding screens just before bedtime, and making sure your bedroom is dark and quiet. Another great way to prepare for higher-quality sleep is to do some intense exercises a few hours before sleep.

The ideal time to exercise is around 6 pm. This will help exhaust your mind so it can quickly enter deep cycles, giving you more time in the deep cycle and higher quality sleep. You can also take advantage of a mutated gene called hDEC2 that allows your body to rest as much as it needs with just a few hours between the sheets each night. People with this gene tend to be thin, optimistic and high-energy.

They also have unique sleep patterns that last between one and two hours a night. During NREM (non-rapid eye movement) sleep stages, your body repairs tissues, builds muscles and bones, and strengthens your immune system. You then enter two stages of REM (rapid eye movement) sleep, in which your brain stimulates cognitive functions that aid learning and brain development.Sleep patterns change as you age, so it’s important to understand your schedule in order to improve your productivity. If you wake up before the end of a full sleep cycle, you will feel exhausted.

So make sure you understand your schedule and avoid interruptions when you sleep.You can also thrive by sleeping less if you are hyperactive during waking hours. Even if you are a sedentary worker, exercising in the afternoon will raise your body temperature and cool you down at night. Exercise helps you fall asleep faster and sleep soundly at night.Aerobic exercises help decompress the mind and stabilize moods. These exercises support cognitive processes that help the brain move into stages of deep sleep.

Six hours of continuous sleep is better than eight hours of waking up between sleep cycles.It’s also important to note that caffeine significantly reduces the total amount of deep sleep you get. Even if you consume it early in the morning or in the afternoon, you will still feel its effects at night. Caffeine inhibits adenosine binding to receptors and promotes wakefulness while preventing the pineal gland from producing enough melatonin that promotes deep sleep.Taking hot baths or showers before bedtime can also significantly improve your sleep quality. In several studies, people have reported that they enjoy a good night’s rest after bathing.

A warm bath around 100 degrees Fahrenheit is similar to a sleeping pill.Instead of wandering around in bed, schedule a warm bath an hour before bedtime. Warm water allows body temperature to drop and consequently supports circadian processes that promote good sleep.If you can’t change your sleep habits or can’t get out of bed with less than 10 or 12 hours of sleep a night, talk to your doctor about it. Maintaining good sleep hygiene helps you sleep more naturally and also allows you to recover more quickly when you lose sleep.Sometimes it’s hard to fall asleep as quickly as you should or hard to get up in the morning due to acute sleep loss. This is associated with negative cognitive and emotional impacts as well as an increased risk of health problems.Aligning your schedule with your circadian rhythm will allow you to take advantage of energy spikes so you can perform demanding tasks despite excessive sleepiness.

You can reduce the hours spent trying to fall asleep through better sleep and wake habits.Finally, remember that while it’s understandable wanting to know how to sleep less, it’s not possible or safe to train yourself regularly do it. The RISE app shows you your “sleep debt” so when you don’t get enough rest at night, you can create a plan for paying off the debt by sleeping longer than usual with some of these tips.

Sue Ashauer
Sue Ashauer

General food junkie. Extreme zombie buff. Extreme coffee trailblazer. Hipster-friendly travel guru. Devoted food trailblazer. Tv buff.

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