How to Sleep Less and Have More Energy

Eight hours sleep is something not everyone can afford in today's world, where time is so precious. In this competitive society, people often wish to reduce their sleep time and do something productive. But as per the common myth about sleep, one may feel tired and drowsy without eight hours sleep. Well , but many research studies have proved that it is not the quantity of the sleep but it's quality that determines the energy levels of the body. A person can sleep for as less as five hours and still feel energetic throughout the day provided he takes a quality sleep. So, if you are wondering how to sleep less yet have more energy, an important thing you need to do is improve the quality of your sleep.

A Bit About Our Sleeping Pattern

Sleep has a general pattern that is same for everyone. When we sleep, the first 1 to 2 hours we are in deep sleep. During deep sleep the blood flows to muscles and cells to repair damage. After that our body moves to REM (Rapid Eye Movement) sleep. At this stage, our brain starts organizing memory processes, due to which we dream. Again we move into deep sleep and the cycle of deep sleep - REM sleep continues throughout the sleep. The first deep sleep and REM sleep are longer, and as the day gets closer each state shortens.

Points to Remember

Get Some Sunlight
For those wondering how to have more energy on less sleep, going out in the sun for at least an hour is an ideal and inexpensive solution. When sunlight hits our skin, our body produces a chemical known as melatonin. As the sun sets and darkness sets in, our body slowly releases melatonin which acts as a natural trigger that puts us to sleep. Hence, maintaining good melatonin levels is important to improve the quality of sleep.

Raise Body Temperature
When the body temperature drops by few degrees, people fall asleep. In the night, body temperature drops and at the same time the heart rate and blood pressure too lowers. This acts as a signal for the brain that it should go off to sleep. People who have sleep disorders, such as, sleep apnea and insomnia are advised to exercise daily, as it spikes the temperature by few degrees. Others are also advised to sleep in a cooler room to get better sleep.

Create a Dark Environment for Sleeping
Our brain uses logic to 'switch on' and 'switch off'. When our eyes see more light the brain gets a signal that it is day and it should wake up, and when there is darkness it starts dozing off. So, the clue for better sleep is that one should sleep in a darker atmosphere. If you are confused how to sleep less and feel better, the following tip would be great for you. When you get up, take a small stroll in the sunlight and you will feel energetic, as your brain will be activated. During office hours too, take a short break and get out in the sun to feel more energetic.

Follow a Timetable
Following a fixed sleeping timetable answers your question about how to sleep less and have more energy. Apart from logic, our brain also follows a timetable. If you follow fixed sleeping timings your brain is trained to sleep and wake up at the same time. If you have irregular sleeping timings then your brain cannot understand the pattern and do not know when to sleep and when to wake up. So, start training your brain by following strict sleep timings instead of taking sleeping pills, as they provide a temporary relief. Initially, you may need an alarm clock to set a pattern but after few weeks you will naturally fall asleep and get up at the desired time.

The above points will make sure that you get quality sleep in less time, so that you will be full of energy once you wake up. But if you sleep only for five to six hours, it is important that you take a short nap, aka power nap, during the day which should not exceed more than 30 minutes. During this period you can allow your brain to complete its memory processes that relax your mind, making you more energetic. Apart from this, reduce the intake of caffeine and alcohol to improve sleep. You can also try a warm water bath or drink a cup of warm milk that are known to promote better sleep and serve as effective sleep aids. So, go ahead and enjoy a good night sleep!!!