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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
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If you have a tight schedule, you may want to spend less time sleeping. While long-term sleep loss is not healthy, if you want to sleep less in the short term, there are a few ways that you can do it. Take time to prepare to get your mind and body ready, reduce your sleep time gradually, and return to a regular schedule if you notice any effects on your health or well-being.
Steps
Prepare yourself mentally and physically
- You can do aerobic exercises like running or walking or light weight exercises like weightlifting, push-ups, sit-ups, or Pilates. [1] X Research Source
- Exercise in the afternoon is best, it will help you sleep better at night. If your sleep quality is better, you will need less sleep. [2] X Research Source
- Alcohol can make you fall asleep faster. Even so, even if you fall asleep, you won’t sleep well. And even though you are asleep, you still want to sleep again. Don’t drink alcohol, drink only on special occasions and drink in moderation. [3] X Research Sources
- Caffeine can stay in your body for up to six hours after you drink it. Drinking caffeine at night can keep you from sleeping. It is best to drink coffee in the morning and not drink too much. You should only drink 1-2 cups of coffee (240 ml cups) a day. [4] X Research Sources
- Nicotine is a stimulant, in addition to causing many health problems. Smoking during the day can disrupt your nighttime sleep. Not to mention that smoking weakens the body and immune system, smoking also makes you need to sleep more to reduce fatigue. If you want to sleep less and still be healthy, quit smoking. [5] X Research Sources
- Try to go to bed and wake up at the same time every day. Your body has a natural circadian rhythm that helps regulate your sleep/wake cycle. If you regularly go to bed and wake up at the same time every day, you will find it easier to fall asleep and refreshed when you wake up the next morning. [6] X Research Sources
- Avoid looking at electronic screens a few hours before bedtime. Blue light from smartphones and laptops has a stimulating effect on the body that will make it difficult to sleep. [7] X Research Sources
- Create some bedtime routines. If your body connects an activity to sleep, it’s easier to fall asleep when you do it. Choose something relaxing, like reading a book or doing a crossword puzzle. [8] X Research Sources
- Prepare cushions and pillows. Mattresses and pillows need to be suitable, supportive for sleeping, and not painful. Pillows and bedding need to be free of allergens that can make you red and unable to sleep. [9] X Research Source
- Keep the bedroom cool. The ideal temperature when you sleep is between 16°C and 19°C. [10] X Research Source
- If you live in a noisy area or building, you might consider investing in a white noise machine to reduce outside sounds. [11] X Research Source
Reduce sleep time gradually
- During the first week, go to bed 20 minutes later or wake up 20 minutes earlier than usual. During the second week, go to bed later or wake up 20 minutes earlier. During the third week, go to bed later or wake up an hour earlier. [12] X Research Source
- Continue to reduce sleep time by 20 minutes per week. [13] X Research Source
Anticipate the dangers
- Constantly feeling hungry
- Weight change
- Short-term memory loss
- Behave impulsively
- Decreased motor skills
- Changes in the skin
- Unclear
- How long it takes to sleep will vary from person to person depending on lifestyle. Even so, most people need at least 8 hours of sleep every night. Regularly sleeping less than 8 hours will make you less focused. [18] X Research Sources
- If you consistently sleep 6 hours a night, you will fall into a state of “sleep debt”. Your body needs more sleep than you actually sleep. Eventually your desire to sleep less will go bankrupt. If you’re trying to sleep less, keep in mind that you should only do it for a few weeks before going back to your eight-hour nightly sleep schedule. [19] X Research Source
Warning
- Don’t try to drive if you sleep less. Falling asleep while driving can lead to a foretold fatal accident.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 16,941 times.
If you have a tight schedule, you may want to spend less time sleeping. While long-term sleep loss is not healthy, if you want to sleep less in the short term, there are a few ways that you can do it. Take time to prepare to get your mind and body ready, reduce your sleep time gradually, and return to a regular schedule if you notice any effects on your health or well-being.
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