How to Sleep Less and Still Crush Your Day

Do you want to sleep less and still want to feel productive and energetic throughout the day? Here is the roadmap to achieve it.

Sleep, more sleep, lie down in bed again for sleep…

Is that what your brain keeps shouting to your mind?

24 hours a day… That’s the time every human being has on this planet.

But due to overtasking or multitasking, most of us aim to reduce and invest a few hours of sleeping time into productive activities.

Sleep is a naturally recurring state of the human body that allows the body and brain to rest and recover. However, due to work pressure or the motivation to achieve personal and financial goals, we all aim to reduce our sleeping time. But is that achievable and sustainable for the long term?

The answer depends on the quality of sleep. For some people, 4 hours of sleep provides them with enough rest and energy to function properly throughout the day. Even an extra 10-15 minutes of sleeping makes them feel sluggish, while others may require a full 8 hours to feel well-rested and alert.

A report issued by the National Sleep Foundation (NSF) recommends the following sleeping hours for various age groups:

Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School-age children (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Young Adults (18-25 years): 7-9 hours
Adults (26-64 years): 7-9 hours
Older Adults (65+ years): 7-8 hours

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Is it Good for Your Body to Sleep Only 4 Hours a Day?

The answer is consistency and discipline.

Our body is flexible and can adapt to different sleeping patterns. But for that, you have to train your body to function on less sleep gradually and consistently. It doesn’t happen over a single night but can be implemented in one’s life by focusing on the quality of sleep.

There is a common myth that if you reduce your sleeping time from 8 hours to 4 hours a day, you will increase the risk of chronic conditions, hormonal imbalances, and a weakened immune system.

So, what’s the mystery about these myths? What about those superstars who mentioned in their interview about their 4-5 hours of sleep cycle? Was that a publicity stunt?

To achieve something, one has to sacrifice it. And yes, they are not different from us. One thing that makes them become successful is their control over their body and mindset.

Let’s jump to reality.

If from tonight itself, you start prioritizing your sleep and aim for quality for 4-5 hours a day, then in the initial days, you may feel lethargic or less productive. However, as the body adapts to the new routine, you may start noticing improvements in your overall health and performance.

You may have heard from various sources that sleeping less may cause you a variety of severe complications. But if you start focusing and improving your sleep quality, you will likely feel more energetic, have better concentration, and have overall improved well-being.

And yes, a healthy and balanced diet is also crucial for achieving optimal health and performance.

So, how to sleep less and still be productive?

Effective Tips to Sleep Less & Still Be Productive & Energetic

Sleeping less is not a problem. The main problem is how to give your body the indication that this is the correct sleeping time. Through daily routine habits, you can train your body to achieve quality sleep, wellness, and recovery within 4 hours of sleep and still be productive and energetic throughout the day.

1. Avoid Late Night Dinner or Snacking

If you want to achieve high-quality sleep within 4–5 hours of sleep, then it’s crucial to avoid eating or snacking late at night. Late-night dinners or snacking can disrupt your body’s natural sleep cycle and make it harder to fall asleep quickly.

This will make your body struggle to digest the food while trying to rest, which may lead to potential disruptions and discomfort. It’s best to finish eating at least 2–3 hours prior to bedtime. This will give sufficient time to your digestive system to properly process the food before you sleep, allowing for a more restful night’s sleep.

2. Stop Eating Sugar or Desserts

When we consume sugar in any form, our body releases hormones that can disrupt our sleep patterns. These hormones may get heavier on your brain and make it harder for you to relax and fall asleep. The next morning, you won’t be able to wake up on time, and you may feel groggy and drained throughout the day.

It’s recommended to limit the sugar intake in your daily diet and avoid eating it at any cost after evening.

3. Stop Caffeine Intake Post 4 P.M.

Many researchers have shown that consuming caffeine post 4 P.M. affects the sleeping cycle very negatively. Caffeine is a stimulant that can keep you awake and alert, making it difficult at night to fall asleep.

Therefore, it’s best to avoid caffeine in the late afternoon or evening to ensure a restful night’s sleep. The best you can do is to consume black coffee in the morning. This will give you ample energy to carry out your daily activities and avoid any potential negative impact on your sleep later in the day.

4. Add a 20-min Nap After Lunch

Having a nap post-lunch gives your body a fresh restart. It can help improve productivity and focus for the rest of the day. Just make sure to keep it short, around 20 minutes. Going beyond that will later impact your sleep cycle, and you may feel more lazy instead of refreshed.

So, aim for a quick power nap to recharge without interfering with your nighttime rest.

5. Create a Consistent Sleep Schedule

Even if you’re aiming for less sleep, it’s important to keep your sleep schedule consistent. Go to bed and wake up at the same time every day. This will make your body habitual to a regular sleep pattern, making it easier to fall asleep and wake up feeling refreshed.

For the initial days, you may not be able to stick to the schedule properly but try to gradually adjust your bedtime and wake-up time until it becomes a routine.

Aim to keep yourself away from electronic devices and stimulating activities for at least 30–45 minutes before bed to give your body an indication that it’s time to wind down.

Read Also:- What is the Science Behind Sleep

Conclusion

Sleeping for a few hours and still maintaining productivity throughout the day solely depends on your daily habits. Try to incorporate the above points in your life and divert your entire focus into achieving high-quality sleep in less time. Keep your mind stress-free and practice relaxation techniques to ensure a restful night’s sleep. Remember, staying active after fewer hours of sleep solely depends on your sleep quality and mindset. Have a strong mindset and remember nothing is impossible.