How to Sleep 8 Hours in 4 Hours
Eight hours of sleep is possible in four hours when you focus on quality and not the quantity of your sleep. Reaping its benefits can highly increase your productivity in a day if you are keen on following these ways:
1. Keep the bedroom dark.
Light keeps us energetic and lets us stay awake longer; on the other hand, darkness signals the brain that it’s time to sleep. Dark curtains are helpful in creating a good sleeping environment as it effectively prevents unnecessary light from entering your bedroom.
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2. Have a cup of chamomile tea before bedtime.
Chamomile tea contains an antioxidant that enhances sleepiness and reduces insomnia. A study conducted revealed that people who take chamomile tea fall asleep faster and greatly improved their sleep quality compared to non-tea drinkers.
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3. Exercise in the morning.
Significantly, studies show that early morning outdoor workouts help regulate the sleep cycle letting you have deeper sleep at night. Exercise lets you exert a lot of energy and it causes you to feel naturally tired enabling you to fall asleep easily.
4. Cut off-screen time before sleeping.
A research conducted by the National Sleep Foundation shows that electronics suppress the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. It reduces the ability of your body to get into REM sleep which causes sleep deficiency.
5. Read a book before bed.
Reading a printed book even just for 10 minutes under a lamplight is a good alternative for using gadgets before bedtime. It allows your brain to relax, which consequently will help improve sleep quality as it lessens the period to fall asleep.
It is best that you choose red bulbs as your light lamps as red wavelengths of light are proven as the most conducive to sleep.
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6. Do not take naps after dinner.
Feeling sleepy or tired after a meal normally happens in our biological system. However, you need to fight your drowsiness before bedtime if you want a night of better sleep. Do something else apart from staying on bed. Otherwise, you will have a problem falling asleep at night.
7. Reduce caffeine and smoking.
Caffeine is a stimulant that makes your brain and body alert for longer periods of time; thus, making it harder for you to fall asleep. For better sleep, science has proven that you should stop caffeine intake at the early hours of the day. While nicotine likewise has the same effects and should altogether be avoided before bedtime.
8. Avoid alcohol before bed.
Alcohol and a good night’s sleep are not a perfect combination. While alcohol may help you sleep faster, it is not a sleep aid as it causes even more disruptions affecting greatly your REM sleep, the brain-restorative stage of sleep. The lesser you have REM sleep, the more you become restless all throughout the night.
9. Eat something light during dinner.
Avoid big meals at night as it takes hours to be digested. Preferably, take light meals with a maximum of 500 calories. Chicken or extra-lean meat or fish may sustain you until the next day. Consider bananas also as part of your meal as they are rich in calcium, a mineral necessary for you to have a deep sleep at night.
10. Reduce your intake of liquids in the evening.
If possible, do not drink anything within 90 minutes before sleep as it causes you to go get up more often to use the bathroom, interrupting your sleep cycle; thus making you feel less rested in the morning.