How to sleep 8 hours in 4 hours
How to sleep 8 hours in 4 hours: Learn how to trick your body into thinking you’ve slept eight hours after only sleeping four.
Sometimes we only have 4 hours to get in a good night’s sleep, whether you’re a college student cramming for a test, a working professional staying up late to finish a presentation, or you’re just an old fashioned night owl.
Whatever the circumstance, you want to get a full night’s sleep in just a mere 4 hours. Learn how to do it in our detailed blog post.
Step 1. Practice Relaxing Activities
It’s almost impossible to receive a deep, quality sleep if we feel anxious, stressed, or worked up. As such, it’s important to feel completely relaxed before you hunker down in bed.
That way, when you eventually tuck yourself in, you’re more easily able to slip into a deep slumber because your brain and body are already prepared for sleep mode.
Read a book
Did you know one of the best ways to relax and de-stress is by reading a book? Research suggests that just 6 minutes of reading a day can reduce stress levels by a whopping 68%. Try reading a book in bed so you can set the book aside and close your eyes as soon as you start to really feel sleepy.
Practice yoga stretches
Yoga stretches are a great way to calm both the body and mind before you go to sleep, especially after a long day. Light stretching such as the downward dog or butterfly pose helps loosen up your muscles and relax the body, while deep breathing and focusing on body movement helps tranquilize your mind.
Take a pre-bedtime bath
For those of you with sore muscles after a long day, taking a hot bath before you go to sleep can help increase blood flow and promote healing — much like an ice bath can do. An ice bath at night, though, would likely have the opposite effect on your alertness than what you’re going for. There’s something about being in a freezing cold body of water that really jostles you awake.
Write in a journal
If anxiety or your endless list of responsibilities are keeping you from falling asleep, try keeping a journal and a pen nearby on a nightstand or bedside table. You can write anything from tomorrow’s to-do tasks or any negative feelings you’re having.
That way, when stressful or anxious thoughts are keeping you awake at night, you can clear them out of your head and onto a piece of paper. There’s no use in worrying about something you can’t fix until morning.
Step 2. Step Away From Electronic Screens
After a day of being in front of your phone screen, computer screen, and TV screen, you should give your brain a well-deserved break from device screens. Putting away your devices an hour to an hour and a half before you plan to go to bed can be really beneficial for the quality of your sleep.
The blue light that emits from the screens of electronic devices is strong enough to throw our circadian rhythm out of whack, which is essentially our body’s natural alarm clock that lets us know when it’s time to wake up, and time to go to bed.
Light heavily influences this rhythm, and you want to make sure your body naturally begins to wind down around bedtime.
Step 3. Get Comfy In A Dark And Quiet Environment
Continuing on with the idea of light influencing your circadian rhythm, you want to make sure your bedroom is nice and dark when you go to bed. Light limits the amount of melatonin your body produces, which is one of the signals that tell your body it’s time to enter sleep mode. So complete darkness is ideal if you want four hours of quality sleep.
Your bedroom should also be at an ideal sleep temperature, something that isn’t too hot or too cold. Experts say a good range is somewhere between 64-72° F. You should also factor in the climate you live in, the pajamas you wear, and how warm your mattress sleeps.
Your mattress is actually an important part of this whole 8 hours of sleep in 4 hours, too. If you don’t have a suitable mattress that feels comfortable and accommodating, it’s going to be really difficult to get a night of restful sleep on any night.
For side sleepers out there, you should be sleeping on a soft mattress that cradles the curves of your body. Back and stomach sleepers, on the other hand, would benefit more from a firm mattress that supports their spine and trunk from sinking into the bed.
Tips to sleep 8 hours in 4 hours
- Diet: limit caffeine and nicotine: Caffeine and nicotine are something that people consume when they have to avoid sleep. Make sure you don’t drink tea or smoke near your bedtime otherwise you won’t be able to sleep properly during the night.
- Avoid big and heavy meals at night: Try to eat dinner earlier in the evening, and avoid eating heavy meals. Spicy and acidic foods can cause stomach pain and heartburn during the night.
- Avoid alcohol before bed: Don’t drink alcohol before your bedtime, it may help to relax you for a while but later it interferes with your sleep cycle.
Few Amazing Facts About Our Body
- Our brain cells have a tendency to contract at night so waste like dead cells can be eliminated as much as possible.
- Our body naturally drops its temperature while we are asleep. A study was conducted on rats in which this temperature drop was prevented and it killed them! Clearly, this temperature drop is important even though we are not quite sure why it is necessary.
- Moreover, there are various other known benefits that sleep has, like the healing and repair of the body and storing of information and memory.
- If we do not want to mess with all these functions, we need to have quality sleep. Any sort of stress, lack of a balanced diet can disrupt these normal functions from happening and can compromise our health severely!
How to sleep 8 hours in 4 hours?
So basically, it’s all about how keen you are to follow this pattern of sleep. We should focus on quality, not on quantity. What’s the point of sleeping for 8 hours when you end up feeling tired in the morning?
So it really doesn’t matter if you are dealing with insomnia, depression, or anxiety if you maximize the quality of your sleep you don’t ever have to take sleeping pills. You can achieve this all naturally. Just follow this How to sleep 8 hours in 4 hours Post.