Let us state the obvious: there is no way how to sleep 8 hours in 4 hours of sleep. You can, however, make the most of those four hours and get such a good night’s sleep that you’ll swear it felt like eight. As you’ll see in this post, one of the secrets to getting good sleep is complete relaxation and the ideal resting environment. Find out what we mean and learn how to achieve this rest in the tips below.
Why Is Sleep Essential?
Before you try and cheat the system, let’s fill you in on why the system is in place in the first place. Everyone has two stages of sleep; REM (rapid eye movement) sleep and non REM sleep, and each serves an essential bodily function.
Non-REM sleep has three distinct stages that aid in the repair of the body’s muscle tissues, the retention and building of muscle (which is beneficial for the elderly), and the strengthening of the immune system.
REM sleep, on the other hand, refreshes your mind and is essential for important brain functions such as memory retention, learning, mood regulation, and brain development in children. As a result, a lack of sleep can mean you’re missing out on basic bodily processes that support your overall health. So, if you’re only going to get 4 hours of sleep in one night, don’t make it a habit. Because it affects to your sleep quality and you will get the problems of sleep deprivation and troubled sleep schedule.
Steps on how to sleep 8 hours in 4 hours
Step 1. Practice Relaxing Activities
When we are anxious, stressed, or worked up, it is nearly impossible to get a good night’s sleep. As a result, it’s critical to be completely relaxed before crawling into bed. When you eventually tuck yourself in, you’ll be able to fall asleep more easily because your brain and body are already prepared for sleep mode.
Read a book
Did you know that reading a book is one of the best ways to unwind and de-stress? According to research, just 6 minutes of reading per day can reduce stress levels by a whopping 68 percent. Try reading a book in bed so that you can put the book down and close your eyes as soon as you begin to feel sleepy.
Practice yoga stretches
Yoga stretches are an excellent way to relax both your body and mind before going to bed, especially after a long day. Light stretching, such as the downward dog or butterfly pose, helps to loosen and relax your muscles, while deep breathing and focusing on body movement helps to calm your mind.
Take a pre-bedtime bath
If you have sore muscles after a long day, taking a hot bath before bed can help increase blood flow and promote healing, just like an ice bath can. An ice bath at night, on the other hand, would most likely have the opposite effect on your alertness as you intend. Something about being in a freezing cold body of water really wakes you up.
Write in a journal
If anxiety or a never-ending list of responsibilities is keeping you awake, keep a journal and a pen on a nightstand or bedside table. You can write about anything, from tomorrow’s to-do list to any negative feelings you’re experiencing. This way, if stressful or anxious thoughts keep you awake at night, you can get them out of your head and onto paper. It’s pointless to be concerned about something you can’t fix until the morning.
Step 2. Step Away From Electronic Screens
After a day of staring at your phone, computer, or 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 improve the quality of your sleep significantly.
The blue light emitted by electronic device screens is strong enough to disrupt our circadian rhythm, which is essentially our body’s natural alarm clock that tells us when it’s time to wake up and when it’s time to sleep. This rhythm is heavily influenced by light, and you want to ensure that your body naturally begins to wind down around bedtime.
Step 3. Get Comfy In A Dark And Quiet Environment
To continue with the idea of light influencing your circadian rhythm, make sure your bedroom is dark when you go to bed. Light reduces the amount of melatonin produced by your body, which is one of the signals that tells your body it’s time to sleep. If you want four hours of quality sleep, complete darkness is ideal.
Your bedroom should also be at a comfortable sleep temperature, not too hot or too cold. According to experts, a good temperature range is between 64 and 72 degrees Fahrenheit. You should also consider the climate in which you live, your pajamas, and how warm your mattress sleeps.
Your mattress is also an important part of getting 8 hours of sleep in 4 hours. It will be extremely difficult to get a restful night’s sleep if you do not have a suitable mattress that feels comfortable and accommodating. If you sleep on your side, you should sleep on a soft mattress that cradles your body’s curves. Back and stomach sleepers, on the other hand, would benefit more from a firm mattress that keeps their spine and trunk from sinking into the mattress.
Another things is to avoid drinking alcohol before you do this way.
Let’s try some steps from this post and follow your sleeping. It is helpful for you if you apply in the right way. But if you want to use this tip for a long time, I think you need to see a doctor check your health status first, as less sleeping will have bad effects on you. The amount of sleep is so important for everybody to have a healthy sleep. Share more information about this topic below the comment for people to know your result.