How can I sleep less without affecting my health?

How can I sleep less without affecting my health?

How to sleep less and have more energy

• Get some light exercise.
• Avoid screen time for an hour before bed.
• Keep screens and other distractions out of your bedroom.
• Make sure your room is dark.
• Reduce caffeine intake.
• Eat a healthy diet.
• Avoid alcohol.
• Avoid liquids before bed.

Can you healthily reduce your sleep hours?

Horne’s research shows that people can cut down their regular sleep to about six hours a night, plus a short nap during the day, as long as they do it gradually. In one study, he asked people who regularly slept seven to 8.5 hours a night to shorten their sleep by going to bed a certain amount of time later each night.

How can I reduce too much sleep?

How To Stop Oversleeping

1. Get Into a Routine.
2. Create the Perfect Sleep Environment.
3. Keep a Sleep Journal.
4. Avoid Oversleeping on the Weekends.
5. Put Technology Away.
6. Create Healthy Eating Habits During the Day.
7. Avoid Napping.
8. Exercise During the Day.

Is it possible to function on less sleep?

But while it might not be possible to train yourself to sleep less, researchers working with the military have found that you can bank sleep beforehand if you plan well in advance. At the Walter Reed Army Institute of Research they had people go to bed a couple of hours earlier than usual every night for a week.

How do I train myself to need less sleep?

Tips to sleep less

1. Give yourself time to wind down. The goal here is to train your body to fall asleep when you’re tired.
2. Turn off your electronic devices.
3. Limit alcohol consumption at night.
4. Avoid caffeine late in the day.
5. Cool down your bedroom.
6. Reduce noise.
7. Stick to a routine.
8. Buy a new pillow.

What should we eat to avoid sleep?

1. Caffeinated foods and beverages

• chocolate.
• coffee, including decaf, though in lower amounts than regular.
• foods that contain kola nut as an ingredient.
• green and black teas.
• guarana.
• yerba mate.
• energy drinks.
• foods that contain caffeine or coffee as an ingredient, such as tiramisu.

What can I do to improve my sleep quality?

Use a blue light filter on your computer or smartphone. Don’t eat or drink within a few hours of bedtime; avoid alcohol and foods high in fat or sugar in particular. Keep your bedroom cool, dark, and quiet. Work with your health care team to identify obstacles to good sleep, including other medical conditions.

How can I sleep better at night without drugs?

Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk. Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.

How can I increase my energy while cutting my sleep?

There’s no magic way to increase your energy while cutting your sleep. However, the following techniques may help you get through short-term periods of sleep deprivation. Get some light exercise. Exercising lightly can stimulate blood flow to your brain and temporarily make you feel more awake.

Can you train your body to need less sleep?

This isn’t quite the same thing as training your body to need less sleep, but it is an effective way to make the most out of the sleep you get. It will also help you zero in on the exact amount of sleep you need in order to feel your best. Time spent tossing and turning is wasted time.