Proven Pieces of Advice to Help You Get Sufficient Sleep in Less Time
In the last 6 months, I have been sleeping 3 hours less. My sleep has become deeper and of better quality, and throughout the day I feel energized and revitalized. I’ll tell you what I had to go through to learn how to get enough sleep in less time.
Like most people, I often don’t have enough free time or I wasted it.
I had to get up early and sleep late. I spent the first half of the day “getting back on track” and tried to get all my errands and chores done in the second half of the day.
As a result, my body couldn’t get enough sleep, I had headaches all the time, and at night I was too exhausted to do anything else.
So I decided to correct my sleep schedule. I also wanted to figure out the minimum amount of sleep I needed to feel awake and refreshed the next day.
To correct your sleep schedule, you need to understand how sleep works. It is simple.
Our dream consists of four stages: light sleep, medium sleep, deep sleep, and quick sleep.
Without going into too much detail, each step includes a very important process. But the phase that is most responsible for how we feel in the morning is the third phase. In this phase, the body is maintained. Toxins are removed, resources are restored, and organ functions are controlled.
The longer the third stage and the deeper the sleep; we feel better in the morning.
Two things are important to sleep well:
Low temperature. The higher the temperature, the higher its activity. For this reason, during the day, the body temperature must be high to guarantee its correct functioning. At night, it should be low so that the brain stays in a deeper sleep stage for longer.
Melatonin, the sleep hormone. It occurs when our eyes are dark. And when we’re in a bright place, melatonin is destroyed. This hormone it is known to occur best between 11 pm and 4 am, so it is very important to be sleeping at that time.
I made a schedule for myself based on those rules.
Waking up at the same time every day
If I need to wake up at 6 am on weekdays, that means I have to wake up at the same time on weekends. So, I set an alarm for each day. I can’t turn it off until I get up.
Because? The body needs to get used to getting up at the same time and going to bed at the same time. As a result, the brain realizes that it has several hours to restore the body’s resources.
Waking up during the fast sleep phase
It is easier and better to wake a person while they are in the fast sleep stage, so it is very important to capture that moment. There are several ways to do this:
Use a smart alarm app. There are many apps like this. I tried Pillow and Smart alarm. These apps are pretty accurate, but they’re not always convenient because you need to keep your phone in bed to allow it to track your movement and sleep data.
Wake up at the same time every day. If you find it easier to wake up at 6:20 am than 6:00 am, it means that at 6:20 am you are in the fast sleep stage. You can simply try setting your alarm for a different time each day. However, if you wake up at the same time every day, your brain will get used to it and understand that you should be in the fast sleep stage at 6:00 am.
Wear a smart bracelet with alarm. Fitness bracelets are cheap, accurate, and wake you up with a slight vibration.
Exercising in the morning and being physically active during the day
Exercise increases body temperature and efficiency.
In the morning, any physical exercise seems impossible to do. For a while, I had to force myself to do this, but soon my body got used to it. It’s important to do exercises that make you sweat, such as sit-ups, pull-ups, and push-ups. Do everything quickly for 10-15 minutes.
You should also do some physical exercise during the day. I’ve found that exercising less than 3 hours before bed disrupts sleep, so it’s best to do some physical activity during the day to increase your body temperature and increase your heart rate.
When I interrupted sleep or followed each step, I noticed changes in sleep stages. I marked how I felt and how productive I was the next day.
I compared the number of stages of my sleep before and after the experiment. The number of deep sleep stages has doubled. Its frequency has also increased.
As a result, I achieved my goal and reduced my sleep time from 8-9 hours to 5-6 hours. I get less tired, feel good and think better all day.
Keep in mind:
I am not a doctor. If you decide to make a change in your sleep habits, it is best to consult a doctor.
A specialist will tell you if it is safe to do so and will tell you the best way to fix your problem.
Let us know in the comments section below if you tried this method and what your results were!