Quality of sleep is more important than quantity when it comes to feeling rested and rejuvenated.
– Journal of Psychosomatic Research
3: Reduce Your Overall Sleep Need
Imagine what you could accomplish if you could have two extra hours per day of productive time. You’d be able to get more work done, spend quality time with your family, or enjoy a hobby.The most obvious thing to cut out of our schedules to have this bonus time is sleep. The problem with this idea is that if we don’t get enough sleep, the extra time we have each day isn’t always as productive.
But what if we could sleep less AND have enough energy to get more done?
There are two ways I’ve found that will allow you to cut up to 2 hours per day out of your sleep schedule without feeling fatigued.
1. Exercise to increase strength and stamina
Regular exercise (three to five times per week) builds up your body’s strength and stamina. Our cardiovascular systems improve, and we’re able to run at peak performance without expending as much energy.
To get the most out of this technique, opt for exercise in the afternoon, at least 4 to 6 hours before your scheduled bedtime. This allows the body to come down from its endorphin rush and get higher quality sleep at night which also reduces the overall need for shuteye.
1. Gradually reduce the number of hours you sleep
Each week, gradually delay the time you go to bed or get up slightly earlier. For example, let’s say you want to go from sleeping 8 hours a night to just 6 hours. Deciding to set your alarm clock two hours ahead of your normal schedule isn’t going to work, at least not sustainably.
Instead, implement this hack in weekly 20 to 30-minute increments. For your first week, either go to bed 20-30 minutes later or set your alarm for 20-30 minutes earlier. Continue cutting back by this same interval each week. By the third week, you’ll be able to cut your sleeping by 60 to 90 minutes.
By the Sleep Advisor