Keep screens and other distractions out of your bedroom.Screens emit blue light, which may interfere with your body’s natural circadian rhythm and melatonin production. Avoid screen time for an hour before bed.However, heavy exercise may make you feel even more tired. Exercising lightly can stimulate blood flow to your brain and temporarily make you feel more awake. However, the following techniques may help you get through short-term periods of sleep deprivation. There’s no magic way to increase your energy while cutting your sleep. As with financial debt, the more sleep debt you have, the harder it is to pay it off. The more nights you limit your sleep, the more “ sleep debt” you’ll rack up. However, there’s limited research on these types of programs, since the vast majority of people who follow polyphasic programs only stick with them for a short time.Ĭhronically cutting your sleep short isn’t a good idea, but life gets busy and sometimes sleeping adequately isn’t possible for a few nights. Sleep deprivation on polyphasic programs likely has the same negative health consequences as other forms of sleep deprivation. However, there’s no medical evidence that polyphasic sleep is better than traditional sleep. Many people claim that polyphasic sleep allows you to sleep more efficiently and achieve the same amount of rest in fewer hours. One of the most common programs involves taking six 20-minute naps spaced equally throughout the day for a total of 3 hours a day. There are many different polyphasic techniques. Polyphasic sleep refers to sleeping multiple times in a 24-hour period instead of once per night. If you carry this gene mutation, it’s possible that you may feel rested even if you consistently sleep less than the recommended number of hours. Scientists have found a rare mutation of the ADRB1 gene in people who are able to feel rested with less than 6.5 hours of sleep per night without any apparent health consequences. There’s one caveat when it comes to how much sleep you need: Everybody’s body is different, and some people can thrive off fewer hours of sleep than others. Getting fewer than 7 hours of sleep per night over a long period may increase your risk for developing complications like: There’s a common myth that you can adapt to chronically restricted sleep, but there’s no evidence that the body functionally adapts to sleep deprivation.Īlso, people who exercise regularly often need more than the minimum recommended hours to give their bodies time to regenerate from the additional physical stress.Ī 2018 study that examined the sleep habits of more than 10,000 people found that regularly getting 4 hours of sleep per night was the equivalent of adding 8 years of aging to the participants’ brains. Is it healthy or possible to get 4 hours of sleep a night?įor most people, 4 hours of sleep per night isn’t enough to wake up feeling rested and mentally alert, no matter how well they sleep. We’ll also look at why some people seem to be able function off much less sleep than others. Keep reading to find out why it isn’t possible to feel rested after getting only 4 hours of sleep per night over a long period. You may be able to do it for a few days, but eventually, the lack of rest will catch up with you. However, even if your sleep quality is great, sleeping for fewer hours than what’s recommended is detrimental to your health and mental performance. Improving your sleep quality can reduce the number of hours you need to spend in bed. The quality of your sleep plays a role in determining how rested you’ll feel when you wake. The short answer is yes and no - but mostly no. Many people wonder if it’s possible to “hack” their sleep so that they spend fewer hours in bed but still wake up feeling rested and productive. Teens should sleep 8 to 10 hours per night, grade-schoolers 9 to 12 hours, and preschoolers 10 to 13 hours. Children and teenagers need even more to support their development. Most adults need more than 7 hours per night for optimal well-being. Getting a full night’s sleep not only feels good, but it also improves your mental performance and boosts your overall health. But some habits may help you feel more awake. Reducing the amount of time you spend asleep may increase your risk of developing conditions including obesity, depression, and hypertension.
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