Table of Content
How to sleep 8 hours in 4 hours? This statement might seem silly, but you can sleep 8 hours in 4 hours and wake up vibrant and well-rested. Allow your body to operate as it was meant to, and you will reap the benefits. Keep it in its natural state; forcing it to do otherwise is harmful to your health. There is no way to get the actual amount of sleep you need in half the time.
If you want to get 8 hours of sleep in 4 hours, use the following strategies to improve your sleep quality and lower the amount of time you spend in bed. Before you try to cheat the system, let us explain why the system exists in the first place. Book an appointment with the top neuro physicians in Islamabad to determine the best routine to give your brain the proper rest it needs.
Are 4 Hours Of Sleep Enough For You?
So, how to sleep 8 hours in 4 hours? You can’t, in a nutshell. But, the long answer is that there are ways to make the most of a few hours of sleep.
Many people can work rather well on a few hours of sleep and still feel vibrant and well-rested when they wake up. Inadequate sleep is harmful to the body in the long run. A study showed that sleeping for only 4 hours each night was equal to adding 8 years of aging to the brain.
According to experts, adults should receive 7 to 9 hours of sleep per night. The advantages of sleep are also affected by the quality of sleep you get. For proper relaxation and renewal, continuous and unbroken sleep is required.
Does this imply that sleeping more will provide you with more benefits? No, because excessive sleep (10-12 hours each day) reduces productivity by making you tired. As a result, getting the correct quantity of good-quality sleep is critical.
The 3 Step Technique
Step 1: Engage in Relaxing Activities
When we are concerned, upset, or worked up, it is impossible to get a good night’s sleep. As a result, it’s critical to be thoroughly calm before crawling into bed. When you eventually snuggle yourself down, you’ll be able to fall into a deep slumber more easily because your brain and body are already prepared for sleep mode.
Get A Book To Read
Did you know that reading a book is one of the finest methods to unwind and de-stress? According to research, just 6 minutes of reading every day can reduce stress levels by a massive 68 percent. Try reading a book in bed so that you may put the book down and close your eyes as soon as you begin to feel drowsy.
Do Yoga Stretches
Yoga stretches are an excellent method to relax your body and mind before going to bed. Light stretching helps to loosen and relax your muscles, while deep breathing and focusing on body movement helps to calm your mind.
Take A Bath Before Bedtime
If you have sore muscles after a long day, having a hot bath before bed will boost blood flow and aid healing, just like an ice bath can. An ice bath at night, on the other hand, would most certainly have the opposite effect on your alertness as you intend. Something about being in a cold body of water truly wakes you up.
Keep A Journal
If anxiety or a never-ending list of tasks keeps 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 unpleasant feelings you’re experiencing. This way, if stressful or worrying 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 repair until the morning.
Step 2: Remove Your Eyes From Electronic Screens
After a day of staring at your phone, computer, or TV screen, you should give your brain a well-deserved rest from device screens. Putting away your electronics 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 coming from your 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 cycle is greatly influenced by light, and you want to ensure that your body naturally begins to wind down around night.
Also, read here How To Maintain A Healthy Sleep Schedule?
Step 3: Get Comfortable In A Dark And Quiet Environment
Keeping with the idea of light influencing your circadian rhythm, you should make sure your bedroom is dark when you go to bed. Light reduces the amount of melatonin your body generates, which is one of the signals that tell your body it’s time to sleep. So full darkness is best if you want four hours of quality sleep.
Your bedroom should also be at an appropriate sleep temperature, neither too hot nor too chilly. Experts agree that a desirable temperature range is between 64 and 72 degrees Fahrenheit. You should also consider the climate you live in, the pajamas you wear, and how warm your mattress sleeps.
Your mattress is also crucial in achieving 8 hours of sleep in 4 hours. It will be challenging to get a good night’s sleep if you do not have a decent mattress that feels comfy and welcoming. Side sleepers should sleep on a soft mattress that cradles their bodies’ curves. On the other hand, back and stomach sleepers would benefit more from a firm mattress that prevents their spine and trunk from sinking into the bed.
Book an appointment now to answer all your queries. You can book an appointment with the top Neuro Physicians in Islamabad through Marham by calling the Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
| Android | IOS |
|---|---|
 |  |
Frequently Asked Questions (FAQs)
1. Is 4 hours of sleep enough for a 17-year-old?
While individual needs vary, most healthy adults require seven to nine hours of sleep per night to function optimally, and kids and teens need more. Contrary to popular belief, most elderly individuals require at least seven hours per night.
2. Are 5 hours of sleep OK for one night?
Five hours of sleep is sufficient. The average adult sleeps seven to eight hours per night, but for some, less is more.
3. How Is Much Sleep Too Much?
Sleep demands vary from person to person, but doctors recommend that healthy adults receive 7 to 9 hours of sleep per night. If you need more than 8 or 9 hours of sleep per night to feel rested, there may be a larger problem.
