Do you get enough sleep? What prevents you from sleeping for more than six hours a night when you need at least seven hours of sleep.
Establish a sleep routine and stick to it. Make changes in your lifestyle, Do not smoke; nicotine is a stimulant, and you will need to wake up for your next fix. Avoid caffeine drinks for 8 hours before you sleep.
Here are a few tips for getting more sleep:
- Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
- Create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet, and investing in a comfortable mattress and pillows.
- Avoid stimulating activities before bed, such as screens, caffeine, and heavy meals.
- Practice relaxation techniques, such as deep breathing and progressive muscle relaxation.
- Consider trying a sleep aid, but be sure to speak with a healthcare professional first.
- Get regular exercise, but avoid vigorous exercise close to bedtime.
Why can’t I sleep more than 6 hrs?
Maybe your genetics do not require more than six hours of sleep each night! Some of you become accustomed to work, sleep and work.
If you have a demanding job and you have become accustomed to a shorter sleeping pattern, it will be hard to break the mould.
Then there is a small percentage of folks who have “Short Sleeper Syndrome”. If you regularly or only sleep for six hours, you may have SSS.
SSS develops in childhood where the child does not sleep the whole night, maybe through excitement or some other medical condition, but once the dye is set, it is difficult to change years of bad sleeping habits.
Some of you would prefer to sleep just six hours a night and grab the chance to learn how to sleep just six hours a day.
Imagine the extra productivity!
Is it a problem to only sleep 6 hours a day
If you wake to feel refreshed and ready for action, other than your desire to sleep longer, you are healthy. Six hours of sleep does not affect your health if you are refreshed.
Many businessmen and CEOs have this trait that allows them to rise to the very top of their profession due to the extra working hours they can produce; one example of this is billionaire president Trump.
If you ask someone who relishes the extra waking time, they will describe six hours of sleep as a massive advantage.
However, not all of you aspire to be captains of industry, and six hours is leaving you feeling frustrated and a little fatigued.
The good news is even the medical profession considers six hours of sleep adequate for most adults.
Younger people need more sleep, and if a student is sleeping less than 7 hours every day, there could be a potential problem with health.
How to sleep more than 6 hours
It can be done, but it means some lifestyle changes. To learn how to sleep more than 6 hours, you will need to establish a routine that is adhered to.
If you love a cup of coffee in the afternoon, forget it, caffeine is a stimulant, and it needs to go. Along with caffeine, quit smoking. Again nicotine is a stimulant.
If you enjoy an afternoon siesta or a quick nap, you will need to stop this activity, preventing you from sleeping longer at night.
Your new routine will include rising early, eating healthy and exercising every day. Your evening meal will be meagre and balanced more towards protein than carbs.
Eat more poultry than red meats; poultry such as chicken and turkey both contain high amounts of tryptophan, making you sleep better.
Your exercise routine will be daily and consist of a brisk walk for thirty minutes. Strenuous exercise keeps you awake, so don’t overdo it.
Keep your bedroom cool and dark without electrical gadgets such as smartphones and computer monitors.
The light from screens will keep you awake as it is similar to sunlight and triggers your brain to think it’s not time for you to sleep.
Shower before getting into bed. Before bedtime, feeling clean and fresh is a good habit, but a warm shower will relax your muscles and hopefully release tension.
Stick to the routine, and it may take days or weeks to train your brain and body to sleep longer.
To speed the process up, you could try melatonin supplements or tryptophan supplements to induce sleep and keep you asleep longer.
How can I sleep for 8 hours in 3 hours?
This is not a good idea, but on occasions, you may find yourself needing to sleep less, so the quality of sleep is extra important
Avoid drinking coffee 8 hours before you plan to start sleeping, avoid smoking and any other stimulants which will prevent you from sleeping.
Staying away from screens, smartphones, and computer screens will make you more alert due to their light, similar to sunlight.
Your bedroom should be cool bordering on cold if you want to sleep deeply; snuggle up and get warm with a duvet and not the heating system.
Obviously, a dark bedroom is essential to sleep well.
Learn some sleep techniques like breathing techniques, and the military trains their forces to sleep very quickly in arduous conditions.
Can oversleeping make up for lost sleep?
Yes, but it will be much less than you think it is. If you have missed out on some valuable sleep, you may try to oversleep to recover what you have lost.
However, sleep does not work in that way. If you lose, say 4 hours of sleep, you will probably recover and feel fresh by just sleeping one hour earlier the following night.
The technique of how to sleep after oversleeping is to get an early night, so you feel refreshed and vibrant when you wake.
If you constantly are deprived of sleep during the week, you will not catch up on the lost hours of valuable sleep so try not to make sleeping less than seven hours a day a habit.
Can I train myself to sleep less?
Yes, but it takes time and can only be done if you are sleeping 8 hours plus every day.
You can target to sleep for six hours but not less because it will start to affect your health, and your work performance will suffer as a result.