Sleep deprivation is a topic near to me. Several years back, I remember working day and night, and sleeping for only 5 hours was a norm for me. I used to feel sleepy even when driving, eating, or watching TV – it was exhausting.
Now, I could sleep like a baby and wake up refreshed every single morning. But how do I do it? Let me share how to sleep 8 hours in 3 hours – and how it is even possible.
Studies show that people are getting a lot less sleep than they used to.
Some studies say that the average adult gets 4 hours of sleep per night while other sources say it just might be as much as 8 hours per night. One thing is for certain though — that’s definitely not enough sleep.
Sleep scientists recommend that adults should get at least 7 hours of sleep each night for optimal health, cognitive performance and overall well-being. The less you get, the more knowledge you’ll need to put into play when it comes to managing your time and avoiding fatigue and exhaustion.
But what if I can show you how to make 2 hours of sleep feel like 8?
Or how to sleep for 8 hours in 3, if you’re haggling for another extra hour?
How Much Sleep Should You Have in a Day?
According to the National Sleep Foundation (NSF), adults would require between 7 to 9 hours of sleep each night to feel their best. However, many people fail to get enough quality rest throughout the week. According to the NSF, 30-50% of Americans get less than seven hours of sleep on an average night.
When you don’t get enough sleep, it can cause problems with memory and decision-making skills—and even impact the way your body functions physically.
For instance, people who don’t get enough rest are more likely to gain weight and develop diabetes than those who do. That’s why it’s important for adults to get at least seven hours of sleep each night.
Sleeping is also the time when our body repairs itself. During the night, we go through five different stages of sleep, each one with its own set of benefits.
During the first stage of sleep, our heart rate and breathing slow down. This allows us to relax and prepare for deeper sleep. The second stage of sleep is characterized by brain waves called delta waves, which are associated with deep relaxation. This stage helps us feel rested upon waking up in the morning.
In stage three, the brain produces rapid eye movement (REM) sleep, which is associated with dreaming. This stage helps us process information from our day and prepare for new learning experiences tomorrow. In stage four, our blood pressure drops again as we enter into deep sleep once more; this time without any dreaming activity taking place at all.
Finally, in stage five we return back to waking consciousness as our pulse rate increases yet again to bring us back into reality once more.
Is it Possible to Sleep Less and Feel Rested?
I just would like to be clear: I am still encouraging everyone to sleep with the prescribed number of hours. But to answer the question: YES.
How to Sleep 8 Hours in 3 Hours
How to get 8 hours of sleep in 3 hours? Focus on the quality of your sleep.
When you first start trying to get more sleep, it can be hard to make up for the sleep that you missed. For example, if you only got 6 hours of sleep last night but have to work tomorrow morning, you might feel like there is no way you can make it through a full day at work without falling asleep at your desk!
But what if I told you that there were ways to get 8 hours of sleep in just three hours?
By focusing on the quality of your sleep instead of just trying to “get” more hours of rest, it’s possible for anyone to get all the rest they need in just 3 hours. In the next section are some tips on how to do this.
10 Tips To Get More Energy With Less Sleep
I would like to get more specific and share with you how you can maximize a few hours of sleep, while getting the benefits of its longer counterpart.
Again, this is only a measure to take if you have no choice but to get that snooze for just a few hours. Other than that, following the prescribed number of hours of sleep will provide greater health benefits, especially in the long run.
1. Stay Hydrated
Stay hydrated all throughout the day. Drink plenty of water before bedtime and throughout the day, as dehydration can make you feel tired and groggy but limit liquid intake before bedtime.
2. Regular Exercise
Exercise regularly, but not within a few hours of bedtime; exercise helps keep your body clock on track so it knows when to sleep and when to wake up, which helps you get enough sleep even if you’re short on time in the evening or have trouble falling asleep (especially helpful for those who have circadian rhythm disorders like delayed sleep phase syndrome).
3. Limit Your Caffeine Intake
Limit (or totally eliminate) your caffeine intake. Caffeine is a stimulant that can keep you awake and alert for hours. It’s not uncommon to have trouble falling asleep after consuming caffeine in the evening, especially if it’s consumed on an empty stomach.
If you’re looking for a quick energy boost in the morning, consider drinking a cup of coffee or tea after breakfast instead of before bedtime. And if you’re planning to drink coffee or tea during the day to stay awake, consider limiting yourself to one cup per day and stick with decaf versions wherever possible.
4. Manage Your Stress Levels
While we all know that stress can interfere with sleep, it can also make your body feel more tired and sluggish during the day. So if you’re feeling like you’re not getting enough restful sleep, you might want to consider how often and how much stress you’re experiencing on a daily basis.
Here are some ways to manage your stress:
- Take a break from work by doing something relaxing like going for a walk or reading a book
- Get exercise at least three times per week (even if it’s just 10 minutes)
- Take some time out of each day to do something that makes you happy, like listening to music or playing with your pets
5. Develop a Good Bedtime Routine
Aim for going to bed at the same time each night so that your body can fall into a rhythm of sleeping at the same time each night. This will help your circadian rhythm become more consistent, which in turn helps you fall asleep faster and stay asleep longer.
6. Bedtime Snack That Improves Sleep Quality
Take a snack before bedtime that can help you improve your quality of sleep. It may sound counterintuitive, but it works. When people are hungry, they tend to have trouble sleeping.
This is because their bodies are too busy focusing on the need for food instead of relaxing and getting ready for sleep. Eat something small like an apple or a granola bar right before going to bed. This will help keep your body satisfied and focused on relaxing rather than on craving food.
7. A Conducive Environment to Sleep
Set up your environment to be conducive to sleep. First, make sure your room is dark. If you have a window in your bedroom that lets in light, try using blackout curtains or an eye mask.
If you’re using a nightlight, try switching to a dimmer switch for the light bulb so that you can turn it down as low as possible.
Next, make sure your room is cool. It’s hard to fall asleep when it’s too hot or too cold in your room, so don’t forget to set up a fan or air conditioner, if necessary.
Finally, use white noise machines and humidifiers if necessary—these tools will help drown out any distracting noises that might keep you awake at night.
8. Essential Oils for Diffusers
Use essential oils for diffusers to help calm your nerves, so you can get to sleep right away. Diffusers work by releasing tiny droplets of oil into the air, where they evaporate and disperse into the air around you. The scents will fill your room with a pleasant aroma that helps you relax and fall asleep more easily.
9. No Gadget Before Sleeping
Avoid using your phone or any other gadget at least an hour before sleeping. If you’re having trouble sleeping, there’s a good chance it’s because you’re staring at your phone or other gadgets right before you go to sleep.
The blue light emitted by these devices is known to disrupt sleep patterns and make it harder to fall asleep. So if you want better quality sleep, avoid using your phone or other gadgets for at least an hour before going to bed.
10. Mood-enhancing Supplement
Take a good mood supplement that enhances your mood and improves your quality of sleep. Mood supplements are designed to help improve your mood by increasing serotonin levels in your brain, which leads to improved moods and decreased cravings for unhealthy foods.
They work by targeting specific areas in the brain that are directly related to these issues so that you don’t have to take any other medication.
But what if you sleep shorter than 3 hours?
You might also be wondering how to sleep “8 hours in 1”, or how to get 8 hours of sleep in 1 hour? There’s a thing called “power napping”, but I wouldn’t recommend sustaining your body for several days with only short intervals of sleep.
When to See Your Doctor
The most obvious sign that you need to see a doctor regarding your sleep issues is if you’re having trouble falling asleep or staying asleep. If this is the case, it’s best to schedule an appointment with your primary care physician as soon as possible.
Other signs that you should see a doctor include:
- You’re waking up feeling tired and groggy throughout the day
- You’re waking up in the middle of the night often or waking up extremely early in the morning
- You’re experiencing mood swings, anxiety, or depression
- You have trouble concentrating
- Your work performance has declined substantially
FAQs About Getting Better Sleep
How to Sleep for 8 Hours Straight?
There are many different ways to get a good night’s sleep, but the most important thing to remember is that you need to focus on making the quality of your sleep the best one.
If you’re having trouble sleeping, try some of these tips:
- Go to bed at the same time every night (even on weekends)
- Don’t eat or drink too much before bedtime
- Don’t watch TV, use electronics, or read right before going to bed
- Avoid consuming alcohol or caffeine close to bedtime
- Make your bedroom as snooze-friendly as possible
Is It Better to Sleep 8 Hours Straight or Have Two Separate 4 Hour Sleep Sessions?
I would recommend the former.
There are a lot of different opinions out there on this question, but the short answer is that it’s best to sleep in one long session each night.
The reason for this is that the body has a “circadian rhythm,” or natural sleep cycle. This cycle causes our bodies to naturally feel tired at certain times of day, and when we’re awake at other times.
If you regularly sleep 8 hours straight (or even more), your body will become accustomed to sleeping that way, which means it’ll start making you feel tired around the same time every night.
If instead of sleeping for 8 hours straight, you break up those 8 hours into two 4-hour sessions, then you’re disrupting your circadian rhythm. The result?
You’ll probably feel groggy and confused during the day, because your body wasn’t given enough time to recover from its previous wakeful period before being sent back into sleep mode again—this can lead to all kinds of problems like lack of focus, irritability, and even anxiety.
Why Can’t I Sleep Continuously for 8 Hours Even Though I Am Tired?
There are many reasons you might not be able to sleep continuously for eight hours. For example, you may have a medical condition that prevents you from sleeping for a long period of time. Or maybe your environment is not conducive to restful sleep, or maybe you’re just really stressed out.
It’s normal to wake up in the middle of the night, but if it’s happening more often than once a week, it could mean that something is going on physically or psychologically. You should go to your doctor if this happens more than once per week and if it continues over time.
By doing just one of the things during your 3-hour sleep, you can improve your chances of getting a good quality of sleep. Whether it’s napping for 90 minutes or 3 hours, all you have to do is focus on one of these methods and you’ll improve your sleep experience.
But as I always mentioned earlier, if you can get longer hours of sleep, do so, and your body will thank you for it.
The problem with sleep is that we overlook it. We don’t prioritize it, so we often don’t get enough of it. It’s not a big deal in the short term, but it can lead to big problems in the future. As you grow older and your body ages, your need for quality sleep will only increase.
The better you treat your body now, the better you’ll feel down the road. Join our SuperHumn free Facebook group for more information on how you can live a healthier, longer life.
Two new articles are also up on the site, sleeping with a kidney stent and can stress cause nosebleeds, both of which address some of the common issues that my readers write to me about. See you in our community!