How to Get by With Less Sleep
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How to Get by With Less Sleep

Sleep is one of the most important factors influencing health and well-being, but is it possible to train yourself to get by on less sleep?

Although experts say that most people need between seven and nine hours a night, sleep needs can vary greatly between individuals. 

Getting a sufficient amount of sleep is one of the most important factors affecting good mental and physical health.  Necessary for the proper functioning of physiological and mental processes, adequate sleep helps people cope with stress, maintain focus and concentration during the day, and recover from illnesses more quickly.  Researchers, however, have discovered that it may be possible to reduce the quantity of sleep needed by improving the quality of sleep.

Determining How Much Sleep You Need

Before attempting to reduce the number of hours you sleep, you will need to need to know how much sleep you require.  Here’s how to accurately estimate your sleep needs:

• Go to bed about four hours before you need to wake up.

• On successive nights, increase the number of hours you sleep by one hour.

• Continue this process until you wake up on your own feeling rested.

How to Reduce Sleep Time

Now that you have determined how much sleep you need to function well, you can work on reducing the number of hours that you sleep. The key to being successful in this endeavor is to improve the quality of your sleeping time so that you won’t require as much.

• Don’t eat for two to three hours before going to bed.  You don’t want your body to be digesting food when it should be sleeping.

• Even if it is just a brisk walk, be sure to exercise every day for at least 15 minutes.  Studies show that people who exercise sleep better.

• Make sure your bedroom is cool, dark and quiet.  Light sleepers may have to run a fan or some other constant noise so that they aren’t awakened by barking dogs, sirens, etc.

• After a couple of weeks of optimizing your sleep routine, you can concentrate on reducing your sleep time by 10 minutes a week.  Get up five minutes earlier every day for two or three days, then repeat the process.  This way, you slowly acclimate yourself to the new habit of getting up earlier.  After about six weeks, you will be getting up an hour earlier.

It’s important to remember that it may be detrimental to your health to reduce your sleep by more than an hour a night.  However, an extra hour a day can increase your productivity by plenty.  With some careful attention and not very much effort you can gain an extra 365 hours per year which translates into nine extra work weeks per year.

References:

http://www.csulb.edu/~djorgens/sleep.html

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Comments (2)

Interesting and informative article. Good work.

This is really a timely-demand article which I believe most of us need these useful tips.Thanks for sharing

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