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How to Sleep Less?

How-To-Sleep-Less

Last Updated on

With almost everyone around you explaining and emphasizing the benefits of getting longer hours of sleep, you might be wondering why we would write an article on how to sleep less.  It is important to get the right amount of sleep. However, it is possible that you might be getting too much sleep.

There are some definite benefits of curbing your sleep time. For instance, less sleep or sleep deprivation has even shown some antidepressant effects. The hormones which are responsible for keeping your moods balanced, such as serotonin and noradrenaline, have also shown an increase in their levels after some sleep loss.

Excessive sleep has long been linked to certain health hazards. If you’re spending too many hours in bed and it is affecting your working capacity, you might want to know how to sleep less. You might think you will never get enough of good sleep, but anything in excess is not good. Oversleeping has linked itself to several medical problems like depression and low socioeconomic status.

Before understanding how to sleep less, you need to know what the right amount of sleep is. It is claimed that seven to nine hours of sleep is the healthiest amount of sleep anyone could get. People between the age of 18 and 64 should try and make sure that they do not sleep more than the recommended hours.

It is even said that a shorter sleep of 7 hours is much more beneficial than longer naps. Shawn Youngstedt from Arizona State University has told the Wall Street Journal, “The lowest mortality and morbidity is within seven hours.” Research has also shown seven hours of sleep is directly linked to better brain health and longevity.

If you’re sleeping a little extra during your weekends, it’s quite alright. However, if you’re regularly crossing nine hours of sleep each night, then chances are you will not feel well-rested and healthy in the morning. It is an estimate that almost 2% of the population consists of long sleepers, who have developed this habit over their childhood. Long sleep can also result in other health issues and low mood.

Why Do People Sleep Too Much?

People who sleep too much might be suffering from hypersomnia, and for them oversleeping might just be a serious disorder. Hypersomnia causes people to suffer under extreme sleepiness all through the day, because of which they seek more sleep than an average person might; the disorder also leads people to sleep for questionably long hours at night. People with hypersomnia show anxiety symptoms, low levels of energy, as well as memory problems.

Another reason for increased sleep could be obstructive sleep apnea, a disorder that causes people to stop breathing for a few seconds during their sleep. Sleep apnea obstructs the sleep cycle and interrupts the resting period of the brain and body; because of this, a person feels tired- requiring more sleep.

However, not every person who tends to oversleep has a sleep disorder. There are other reasons for oversleeping, such as the intake of certain substances like alcohol and certain prescribed medications. Depression might also be a reason for people to get more sleep than usual, or you could simply be a person who tends to sleep a lot.

Several disorders arise from oversleeping, such as –

  • Cognitive impairment
  • Depression
  • Increased inflammation
  • Increased pain
  • Impaired fertility
  • Higher risk of obesity
  • Higher risk of diabetes
  • Higher risk of heart disease
  • Higher risk of stroke
  • Higher all-cause mortality

How to Sleep Less

Some people are predisposed to sleeping for smaller hours genetically. If you’re not one of them, you might be wondering how to sleep less without it affecting your work potential and activity.  If you want to cut down on your sleeping hours, follow these tips:

Take Time to Wind Down – Make sure that you put your body in relaxing surroundings at least one hour before bedtime. You could try listening to soothing music or turn the lights down and shut down your electronics. Take a bath, wash your body, and smoothly transition into your sleeping routine.

Do Not Take Alcohol at Night – You might think that taking alcohol will help you sleep better because of the intoxicating effect that it has on your body. However, alcohol metabolizes your system, which leads to poor sleep quality and sleeps disruption along with other side-effects.  With improper sleep, you will feel tired throughout the day, and your body will demand more sleep.

Avoid Caffeine – You might think that if you take too much coffee or caffeinated drinks, you will reduce your sleeping hours. However, this is not true- excessive caffeine just disrupts your deep sleeping hours, which causes you to feel groggy in the morning, making you sleepy all through the day.

Form A Routine – You might disrupt your sleeping pattern for a day in the week, but it is recommended that as far as possible, you maintain a sleep routine that you follow every day. This means that you sleep on time and wake up on time as well.

Frequently Asked Questions

Is It Possible to Train Yourself to Sleep Less?

Horne’s research shows that if you want, you can reduce your regular sleeping time to at least 6 hours a night. This transition must be made slowly with the help of a short nap during the day. Another way to sleep less is by forming a strict sleep routine, which you follow every day for surer results.

Is 5 Hours of Sleep Enough?

You might be encouraged to sleep less to make more of your waking time. However, in the long run, 5 hours of sleep is not enough and can lead to certain disorders and mood impairments. A 2018 study, conducted on 10,000 people, shows that people who are unable to get 7-8 hours of sleep cannot perform their best.

What Does Lack of Sleep Do to You?

If you do not get enough sleep, there are high chances that you might get one of these disorders- high blood pressure, diabetes, heart attack, heart failure, and strokes.

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