Train your body to sleep less | Tips to better sleep at Night


Train your body to sleep less | Tips to better sleep sleep at night

In today's era of overwork and multitasking, many people hope they can reduce their sleep time per night. Unfortunately, if this sounds like you, your body and brain may not be consistent with your wishes.

Most adults feel best when they fall asleep between 7 and 9 hours a night. Less than this amount, you may suffer negative effects due to lack of sleep, such as irritability, decreased immunity and memory loss.


How much sleep do we need?

The amount of sleep time you need will vary and depends on many factors, including age and genetic factors. Genetically speaking, some people stay in bed for a short time and only need to sleep 4 to 5 hours a night. Others are those who stay in bed for a long time, and they feel best when they sleep for 9 hours or more.

The amount of sleep you need and how you feel when you wake up may also be a clue to your overall health. If you are worried that you have too much sleep, even unable to fall asleep or feel tired all night, please consult a doctor.

You cannot change your genes and become short-lived sleepers, but you can optimize your sleeping habits and daily habits. This is not exactly the same as training the body to require less sleep, but it is an effective way to make the most of sleep. It can also help you get the best sleep at zero distance to achieve the best state.

Tips to get less Sleep

Killing time and time is a waste of time. You can save time trying to fall asleep by getting used to better sleep and wake up. Here are some tips to try:

1. Give yourself Plenty of time

The purpose is to train your body to fall asleep when tired. One way is to give yourself plenty of time to relax before turning off the lights at night. Try to transform your house (or at least the bedroom) from a bright daytime environment to a comfortable and peaceful nighttime environment.

Approximately one hour before you are going to sleep, dim the lights and then start the transition to sleep habits. This may include washing your face, brushing your teeth and taking off your work clothes and putting on your pajamas.

2. Turn off your electronic devices 

Anything with a screen should get shut off during your winding-down time. This includes:

1) television

2) computer

3) tablets

4)phone

The short-wave emission of artificial blue light produced by these devices suppresses the release of melatonin, a hormone that induces sleep. Electronic ink readers are an exception to this rule, such as Kindle Paper white.

3. Limit alcohol consumption before going to bed

Alcohol is a sedative that can make you cold or at least help you fall asleep quickly. However, it will be metabolized in your system over the course of several hours, resulting in interrupted sleep and reduced sleep quality. Drinking alcohol can also dehydrate you, causing drowsiness or a hangover, which can affect your ability to wake up.

4. Avoid caffeine late in the day

Some people can drink espresso after a meal without adverse effects. Others cannot drink coffee after 3:00 pm. Caffeine stays in your system for 4 to 6 hours. If you suspect that your late-night Coke can keep you up late, please remove all forms of caffeine from your diet at least 6 hours before you want to fall asleep.

5. Cool down your bedroom

The temperature of the bed and bedroom will affect the quality of your sleep. Too hot at night can adversely affect REM sleep, which is the most active period of the brain. Try to lower the thermostat to about 60 to 68 ° F (15 to 20 ° C), or open the window for better sleep.

6. Reduce noise 

External noise such as traffic or nearby hustle and bustle may keep you awake or wake you up. If you live in an area with noise problems, use earplugs, a white noise machine, or both to reduce noise.

7. Stick to a routine

Dancing from weekend to dawn is sometimes fun, but keeping the same sleep and wake-up time 7 days a week will help you fall asleep faster and wake you up more refreshed.

8. Buy a new pillow and mattress

Most people hold their pillows far longer than they should. The service life of ordinary pillows is 1 to 2 years. For longer than this, they will lose shape, become lumpy and unable to support your neck and head. This can adversely affect sleep.

Plus, they tend to fill with dust mites over time. Another good reason to treat yourself to a new one, especially if you have allergies.

9. Consider a new mattress

If your mattress is uncomfortable, too old or caking, your ability to sleep well will be impaired. The life of the mattress will vary depending on quality and other factors. Generally, most mattresses should be replaced every 7 to 10 years.

10. Don’t eat a heavy meal late at night

Eating late at night can disrupt your ability to fall asleep, especially when you eat heavy or fatty foods, such as pizza or cakes. If you are hungry or craving something, please eat these sleep-inducing foods instead.

11. Take a warm bath before going to bed

A warm soak at night can help your muscles relax, allowing you to rest more effectively and quickly. Consider soaking for about 90 minutes before dipping the cloth.

12. Try aromatherapy

A softly scented room can help you relax and fall asleep faster. Try these essential oils related to improving sleep.

13. Read a book in bed

Losing yourself in a good story can help you transition from everyday reality to a peaceful, sleepy state. Reading helps reduce stress and makes you fall asleep faster.

14. Get out of bed when you wake up

If you are addicted to the snooze button, please give up the extra 10 minutes to improve your daily habits. This may be especially true if you wake up naturally before the alarm sounds. Your body may be telling you that you no longer need sleep. You can strengthen this by getting up and starting a new day.

15. Change night into day

If you wake up in a dark room, open the blinds and let them in. Natural light will help you wake up and may reduce your need for more sleep.

16. Create a morning routine

Establishing reliable morning behaviors can help you feel and increase your productivity and make you eager to get up in the morning.

17. Exercise daily

Exercise can reduce insomnia and improve sleep quality. For many people, early exercise is more beneficial than night exercise. Try to test the time of day and type of exercise.

18. Wake up with cool water

The cool shower is inspiring and can help you wake up energetic. Interestingly, some people also feel that drinking cold water in the morning can make them wake up more fully. Try a glass of cold water, then take the first cup of coffee and see how you feel.

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