Content

• Warning

• Alcohol can make you fall asleep faster. Even so, even if you do fall asleep, you won't sleep well. And even if you do fall asleep, you want to go back to sleep. Don't drink alcohol, drink only on special occasions and drink in moderation.
• Caffeine can stay in your body for up to six hours after you drink it. Drinking caffeine in the evening can keep you awake. It is best to drink coffee in the morning and not to drink too much. You should only drink 1-2 cups (240 ml) of coffee a day.
• Nicotine is a stimulant, in addition it also causes many health problems. Smoking cigarettes during the day can disrupt your nighttime sleep. Not to mention that tobacco weakens the body and immune system, smoking also makes you need more sleep to reduce fatigue. If you want to sleep less and stay healthy, quit.

Create a sleep routine. Improve your bedtime routine before trying to sleep less. Watch to see you fall asleep faster and feel refreshed when you wake up.

• Try to go to bed and wake up at the same time every day. Your body has a natural circadian circadian rhythm that helps regulate your sleep / wake cycle. If you regularly go to bed and wake up at the same time every day, you will find it easier to fall asleep and feel refreshed when you wake up the next morning.
• Avoid looking at electronic screens a few hours before bed. Blue light from smartphones and laptops causes a stimulating effect on your body that will make it difficult to sleep.
• Create some bedtime routines. If your body connects something to sleep, it will be easier to fall asleep when you do the action. Choose a relaxing activity like reading a book or doing a crossword puzzle.

Prepare the right bedroom. Remember that if you want to sleep less, you need to get as good a night as possible. To do that, your bedroom needs to be properly designed for sleep.

• Get a cushion and pillow. Mattresses and pillows should be consistent and support sleep and should not make you feel pain. Pillows and beds should be allergen-free that can lead to redness and inability to sleep.
• Keep the bedroom cool. The ideal temperature for sleeping is between 16 ° C and 19 ° C.
• If you live in a noisy area or building, you might consider investing in a white noise generator to reduce the outside noise.

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Part 2 of 3: Reduce sleep time gradually

1. 

   
   
   Reduce sleep time. If you try to reduce the sudden nighttime sleep from 9 hours to 6 hours, the results may go against your expectations. Gradually reduce the amount of time you sleep by going to bed later or waking up earlier.
   • During the first week, go to bed 20 minutes later or wake up 20 minutes earlier than usual. During the second week, go to bed later or wake up 20 minutes earlier. During the third week, go to bed later or wake up an hour earlier.
   • Continue to reduce your sleep time by 20 minutes per week.

2. 

   Please be patient. You may feel tired for the first few weeks. It's time to help your body adjust to less sleep. If you feel tired, change your diet by eating more nutritious foods that fuel your body and exercising more for better sleep.

3. 

   Set a goal of getting 6 hours of sleep each night. You should aim to get 6 hours of sleep each night. With this amount of sleep, you can be healthy enough for daytime activities if the quality of your sleep is maintained. Sleeping less than six hours can lead to serious health risks. advertisement

Part 3 of 3: Expect the dangers

1. 

   Do not sleep less than five and a half hours each night. Get at least five and a half hours of sleep each night. Sleep studies examining the effects of sleep deprivation on the brain show that people who sleep less than five and a half hours a day feel extremely tired and not healthy enough for daily activities.

2. 

   Observe bad health effects. Insomnia can be very dangerous. If you experience any of the following, you should go back to normal sleep:
   • Constantly hungry
   • Weight changes
   • Short-term memory loss
   • Be impulsive
   • Motor skills decline
   • Changes in the skin
   • Unclear

3. 

   Understand that it is difficult to maintain low sleep over long periods of time. You can shorten the amount of time you sleep, not sleeping less than 8 hours a night for long periods of time. If you sleep less for long periods of time, you will not be healthy, and you will need more sleep.
   • How long you need to sleep will vary from person to person depending on the lifestyle. Even so, most people need at least 8 hours of sleep each night. Regularly sleeping less than 8 hours will make you less focused.
   • If you keep sleeping for 6 hours a night, you will fall into a "sleep debt" situation. Your body needs more sleep than it actually does. Eventually your desire to sleep less will go bankrupt. If you try to get less sleep, remember that you should only do it for a few weeks before going back to 8 hours a night.
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Warning

• Do not try to drive if you sleep less. Drowsiness while driving can lead to a foreseen fatal accident.