In this crazy world, the ability to sleep less and stay fresh is perhaps the most desirable one out of all superpowers (followed by the ability to eat more and don’t get fat). Haven’t you ever wished to skip such unnecessary and useless part of your life as sleep and become much more productive? Well, we can’t promise that you will learn how to get rid of sleep entirely, but we surely can give some useful tips on how to sleep less but still stay fresh.
Tip #1. Sleep More
Sounds strange, doesn’t it? Haven’t we promised to teach you how to sleep less? We have, and we will. But the best and the most useful tip for your body still would be to sleep more. You can check our article on how detrimental lack of sleep can be to your health and make sure that sleeping less doesn’t do you any good. Troubles with concentration, problems with memorizing information, high blood pressure, and even increased mortality rate. Those are only some of the problems which sleep deprivation can cause. So you’d better sleep more, and it’s how you’ll definitely stay fresh. Really!
Tip #2. Take Afternoon Naps
Okay, let’s get back to our muttons. Maybe you don’t have enough time to sleep at night, but shouldn’t be so difficult to find 30 minutes or even less in the afternoon to take a short nap. There’s evidence that daily sleep is highly beneficial for human health. For example, researchers from the Harvard University, who have been studying this question for years, say that “the daytime snooze may have benefits and not interfere with nighttime sleep”.
Scientists today are sure that napping helps people solve difficult problems, improve their concentration and alertness, and is very useful for memorizing. The same study shows that daily nap can be more useful for work productivity than caffeine. So you definitely should allow some time for an afternoon sleep. Convince your employer to schedule some time for daily sleep, and they’ll see how it will increase your productivity. If the boss won’t agree, then you always have a subway, movie theater, bus, and department store!
Tip #3. Drink Coffee and Even More Water
Everyone knows that caffeine can significantly enhance our performance and help increase our energy. And, of course, drinking coffee is perhaps the most obvious piece of advice for those who want to maintain energy throughout long days and nights. Yet, drinking too much coffee can lead to some problems with your body. At the same time, it is very important to stay hydrated when you rarely get enough sleep. So, drink water and eat foods which will help you hydrate, such as cucumbers or watermelons.
Tip #4. Improve the Quality of Your Sleep
If you can’t sleep more, then perhaps the main thing you need to do is to improve the quality of that sleep you are actually able to get. In this paragraph, I will give a brief overview of all the lifehacks that can increase the quality of your sleep, and then we will discuss each of them in greater details. So, what do you need to do to make you sleep more effective? First, get the smartphone out of your bed, and you will fall simply have more time to sleep, not to mention the quality of sleep. Second, keep your sleeping room dark, quiet, and fresh. And do easy but regular exercises as it will be very positive for your concentration.
Keep Your Smartphone out of the Bed
Of course, it’s not that easy to stop staring at your smartphone all the time, including the time before going to bed. But if you want to improve the quality of sleep, you might want to leave the smartphone out of the bed. Smartphones negatively affect sleep not only because they steal the time you could have spent sleeping but also because they disturb you if you don’t mute notifications. Besides, they can enhance a person’s fears, such as Fear of Missing Out (FOMO), and lower the level of melatonin, which also decreases the quality of sleep. So try to keep the smartphone out of your bed. A meditation or simply a short self-reflection on the previous day would be a more useful way to end the day. And, of course, don’t watch TV before going to bed as well!
Adjust your Sleeping Room
There’re a few tips that will significantly increase the quality of your sleep.
- Sleep in a dark and quiet room. Human nature rhythms require sleeping in total darkness so that our circadian rhythm worked properly. A light in the room (including smartphones, yes) can suppress melatonin and thus decrease the effectiveness of your sleep. Noises also aren’t that positive for high-quality sleep.
- Allow more fresh air. The scholarly study, as well as our common sense, prove that the higher quality of air in the bedroom is more positive not only for the quality of sleep itself but also for the next-day performance, such as logical thinking and the ability to concentrate. So don’t be afraid of opening your window!
- Make the bed a place for sleep, not for work. Sleep and sex are the only activities which are allowed in your bed. If you maintain this principle, you will not have troubles with falling asleep. If you are used to writing your weekly reports or do homework in bed, troubles may arise.
Do Exercises or Get a Massage
There’s a lot of evidence that doing light exercises, such as yoga or a short walk in the fresh air before sleeping will be very useful for the quality of your sleep after that. People who are engaged in physical activities overall feel less sleepy — by up to 65 percent — and more concentrated as a result of physical exercises. If you’re too lazy or time-limited to engage in sports activities, a massage — even self-massage — will also have a positive effect.
Tip #5. Learn your Limitations
Our tips can be very useful for you, but every person has their own genetic limitations which determine the amount of sleep this person need to get. Someone can do with 4-5 hours per night even without any additional means to maintain energy, and another person needs 7-8 hours badly. So perhaps the first thing you need to do is to estimate, learn, and know your limitations and don’t try to sleep less than your body allows you to.
So, let’s summarize what you need to do to sleep 4 hours per night and stay fresh:
- Sleep 8 hours per night.
- If that’s not possible, try to find 10-20-30 minutes for an afternoon nap every day.
- Drink a lot of water and use coffee — but wisely.
- Improve the quality of the sleep you actually get: stop using smartphones immediately before sleep, improve conditions in your sleeping room, do regular exercises and/or get a massage to sleep better.
- Learn your limitations and don’t try to sleep less than you are physically able to.
And, what’s the most important, don’t forget that the quality of your sleep is fundamental to your good physical and psychological condition. Stay healthy!