Do you need to sleep 8 hours in 4 hours?
Sleep is a very important and crucial aspect of the day. Both the quality and quantity of sleep an individual gets are important for not only the person’s mental health but also physical health. Everyone wants to get as much sleep as they need, but don’t want to sleep too much. That involves sleeping only a few hours but getting good quality sleep every night. Something that has become popular is how to sleep 8 hours in 4 hours. But how can you do that? Is it really good for you? Let’s take a look.
Naturally, when the body doesn’t get the required sleep it needs the individual starts experiencing daytime sleepiness, irritability, mood swings, short temper, low tolerance, poor attention span, sugar cravings, etc.
Ideally, an average adult requires 7 to 9 hours of good quality sleep each night to function properly. However, due to a hectic and demanding lifestyle, this is very rare. So in case you’re looking to understand how to sleep 8 hours in 4 hours and get the best sleep in a limited time, here’s what you can do.
How to sleep 8 hours in 4 hours
Focus on the quality of sleep
If you can’t have the ideal quantity of sleep you can somewhat make up for it by getting really good quality sleep. So try and focus on getting a high quality sleep each night. This will enable you to get 8 hours of sleep within 4 hours, when measured in quality of sleep. Here’s how you can improve the quality of your sleep.
- Sleep schedule
- Optimal sleeping conditions
- Maintain good bedtime habit
- Reduce caffeine intake
- Exercise everyday
Try to create a sleep cycle for yourself and follow it every day, even on weekends. Go to sleep and wake up at the same timings every day. This may be a little difficult at first but once you get into the habit in a few days, it will be much easier. This will help your body and mind sleep better and get 8 hours of sleep in 4 hours.
Optimal sleeping conditions
It is important to make sure that the place where you sleep is only maintained for sleeping and sex. A person should avoid other activities like eating or watching Netflix in bed and treat the bed as a relaxation station. Also make sure that your mattress, blanket and pillow are comfortable and do not cause body pain or discomfort overnight.
Maintain good bedtime habits
A bedtime routine is a great way to wind down at night and start your sleep. You should be avoiding using your phone in bed. Our eyes think of the screen light as sunshine and assume it is daytime, which makes it difficult to sleep. And the blue light emissions make it worse. Keep in mind, by getting 8 hours of sleep in 4 hours, you are already putting a cap on the number of hours you sleep, so bad bedtime habits such as using your phone, watching TV or late night snacking is not ideal. Ideally, try avoiding phones half an hour to an hour before you go to bed. Along with this you can also practice dimming the lights, taking a hot bath, or practicing sleep meditation right before going to bed.
Reducing caffeine intake
Most people have the conception that caffeine loses its effect after 6 hours and thus it’s okay to have a good cup of coffee a little late in the evening. However, caffeine, a psychostimulant takes 6 hours to reach half-life and 12 hours to completely get digested and lose its effect. This means that the coffee you had at 6 pm in the evening is half alive at 11 pm when you are trying to get into bed and probably dies around 4 am when your body is at the important period when it is in deep sleep. As a result, you are unable to sleep well and will probably experience disrupted sleep. Reduce your caffeine intake in the evenings after around 4-5 pm and you will be able to get better sleep. In fact, it might be key in being able to sleep 8 hours in 4 hours time!
Getting regular exercise can also help you sleep better. Get 30 minutes of activity every day, but not too close to bedtime will allow you to sleep soundly at night. Exercise is a great way to tire your body, get good quality sleep and boost your mood!
Ideally, you should not be trying to sleep for 4 hours each night as your body needs more time for rest and recovery. It is advisable to get at least 7 hours of sleep each night. However, if you do wish to try sleeping 4 hours and getting quality 8 hours of sleep, these are habits you need to add to your day.
How to sleep 8 hours in 4 hours may sound like a good idea, but it is not ideal in the long run. Drowsiness, irritation, daytime sleepiness and sleep deprivation are possible side effects and that comes with its own issues which are detrimental to your physical and mental wellbeing.
Here’s some more simple sleep hacks for you!
Evolve’s guided meditations for sleep help you fall asleep faster and sleep better each night! The Evolve app is now live globally on Android & Apple, click here to try for free!
Jash is an expert on mindfulness.