In today’s day, it is unsurprising the question ‘how to sleep 8hrs in 4hrs?’ is frequently asked. Many people wish to know how they can accomplish this task as they find themselves sleeping less and less. If you are curious as to what it means to sleep 8hrs in 4hrs, it is to get as much rest in 4 hours as you would in 8, without having to actually sleep for that long.
To answer the question of how to sleep 8hrs in 4hrs, you can read below to gain decent knowledge on why we sleep, how sleep cycles work and how we can accomplish restful sleep in 4 hours.
Why Do We Sleep?
Rest is necessary for all living things. Sleep allows the body to recharge and prepare for the next day. It’s like taking a break from your body. Sleep also aids the brain’s ability to solve problems. While there is still immense research on why we need sleep, it’s postulated that when we sleep, the brain organizes and stores knowledge and our body secretes necessary chemicals.
How does the sleep cycle work?
When you sleep, what happens in your body? It is important to answer this question before understanding how you can sleep how to sleep 8hrs in 4hrs. It is believed that when you sleep, your entire body goes into a relaxes but this is not the case. Several activities take place during the hours of night sleep that prepare our bodies to meet the new day: muscle regenerating processes and hormone cycles take place during this time, making sleep and rest crucial for our bodies’ normal functioning.
During a restful night’s sleep, our bodies go through numerous phases in which various processes occur. Each night, you go through these phases and cycles of sleep.
Sleeping phases and cycles
Once we get into bed, not all rest or sleep is the same: our sleep is cyclical and is divided into 90-minute cycles. Each cycle is repeated during the recommended eight hours of sleep, with the ability to chain between four and six cycles. Different stages of slow-wave sleep and paradoxical sleep occur in these cycles. The various stages occur in the same cycle.
Often known as the numbing/relaxing stage, it is the first stage of sleep. This first stage is a transitional stage that lasts around ten minutes, both when we are about to fall asleep and when we are about to wake up.
Often known as light sleep, this is the second stage of sleep. Phase II of our sleep accounts for almost half of our sleep cycles. It’s the stage when the body gradually disconnects from what’s going on around you, and your breathing and pulse rate both decrease down. There are intermittent stages of intense and low brain activity inside this phase, making it difficult to wake up when we are in it. Have you ever had a dream of falling off a cliff and then waking up? It happens while you are in phase II or light slumber.
Often known as the transition stage, it is the third stage in the process
You approach deep slumber in this stage, which lasts only two or three minutes. Your body is in a state of deep relaxation during phases III and IV of the sleep cycle, and this is when growth hormone secretion peaks. This stage is critical for athletes and growing children.
Also known as Delta sleep, this is the fourth stage of sleep. The deep sleep period normally accounts for about 20% of the whole sleep cycle. It is the most crucial stage because it determines the quality of your sleep. It’s particularly tough to wake up during this stage of sleep since your respiratory rate is quite low, as is your blood pressure, which dips by 10% to 30%.
The impact of circadian rhythms on our sleep
Circadian rhythms are biological clocks that exist in all living things and help us regulate our sleep. They are normally in sync with ambient rhythms, so humans tend to sleep during the night and be more active during the day. However, they can be out of sync due to certain conditions (an example of this could be the jet lag that we suffer when we travel to a country with a different time zone to ours).
You must observe these circadian cycles since hormone production is strongly linked to them (as previously stated, growth hormone secretion peaks at night). They regulate the secretion of hormones such as cortisol, thyroid-stimulating hormone, and adrenocorticotropic hormone, which are essential for day-to-day mental and physical health.
Why are people sleeping less?
Thanks to how fast paced life has become, majority of adults do not get enough sleep on a daily basis. Stress, job, and family obligations are just a few of the things that robs them of their sleep. This results in feeling tired all day and being unable to have productive work days. As the days go on, they can find themselves struggling more and more trying to maintain a decent work-life balance. The more tired they get, the less productive they are and the more time they spend awake trying to get all work done. It is a vicious cycle one must break out of.
The greatest way to break out of this cycle is to sleep a full 8-9 hours. However, since this is impossible for many people, it is better for them to know how to sleep 8hrs in 4hrs.
How To Sleep 8hrs in 4Hrs?
The best way to have restful sleep in 4 hours is to slowly ease your body and mind into the new sleeping schedule. To do so follow the tips and tricks given below so you too can find the answer to the pressing question of ‘how to sleep 8hrs in 4hrs?’.
Wake up at the same time daily
It doesn’t matter what day of the week it is or what obligations you have, waking up at the same time every day is essential. This is especially applicable to weekends. Regular wake-up time is a factor that helps our bodies and get used to receiving the same amount of sleep, thereby allowing you to feel okay even if you sleep just 4 hours.
Week 1: Go to sleep 20 minutes later than your usual time.
It is better to not force your body to become accustomed to severely lower sleep hours in a short period of time. By gradually easing into a new sleep schedule, your body will quickly adjust to sleeping lesser.
Week 2: Increase the time to 40 minutes.
In terms of the starting time, delay your sleep time by 40 minutes once your body is used to step one. Your body will begin to take advantage of newer hours once it is conditioned to the new sleep schedule.
Week 3 and beyond: Continue until you reach the desired 4 hours.
Remember to always cut your sleep time shorter by 20 minutes each time. Pair this plan with the following tips and tricks so your body has restful sleep even within those four hours, while also getting used to it.
Additional tips to keep in mind –
- If you are sleeping only 4 hours a night, try to get short naps throughout the day to feel rejuvenated. This works best if you take multiple short naps through the day when you feel tired rather than taking one long nap.
- Do not look at screens of electrical devices before bed. The light from these screens can delay your sleep cycle, which means you will sleep lesser than your planned four hours which is too little sleep.
- Stay away from over-consumption of caffeine or alcohol as they have dire effects on your sleep cycle and quality of sleep.
- Do not go to bed with a full stomach and avoid drinking too much water right before sleeping.
- Exercise regularly to maintain a healthy sleep cycle!
- Make sure your bed is comfortable. If required, change the mattress and pillow to suit your needs so you can sleep better through the night.
- Practice mindfulness for 20-30 minutes before bedtime so your mind is calm and you are able to sleep without any worries.
- Avoid interest creating activities such as reading an action novel before bedtime.
- Switch off any sources of light in your bedroom as a darkened room is best for deep, restful sleep.
Keep in mind that figuring out how to sleep 8hrs in 4hrs is a personal journey. You must figure out what suits you best and proceed accordingly!
What are the side effects of not sleeping enough?
Despite having answered the question of ‘ how to sleep 8hrs in 4hrs ‘ in the section above, we highly suggest you refrain from adapting a low-sleep lifestyle. Diet and physical activity are always highlighted when the importance of leading a healthy lifestyle is discussed in any conversation. However, no matter how well you eat or how much physical exercise you engage in, if you don’t get enough sleep, life and day-to-day tasks will become more difficult for you. Sleep deprivation has major health repercussions, changes physiological functioning, and decreases life expectancy, memory consolidation, and physical well-being.
As a result, it is critical to practice proper sleep hygiene, as our bodies do not recover from long naps or waking up later. When we don’t get enough sleep, we build up tiredness that is harmful in the long run.
How does it affect your mind?
A fatigued brain is a brain that is slowly deteriorating. People who sleep less are more likely to be mentally dull, which means they will make more mistakes than those who receive enough sleep. Sleep deprivation lessens quick brain function, resulting in poor performance. During the day, a sleep-deprived person is tired, unable to think fast, lacks concentration, and attention. All of this can have major ramifications, particularly in their everyday work lives.
What impact does it have on health?
Sleep disturbances are a substantial risk factor for a wide range of illnesses, from obesity to cardiovascular disease. If you sleep poorly due to sleep apnea or another issue, you run the risk of developing cardiovascular disease or even having a stroke. It also raises the likelihood of developing hypertension, which 8causes a risk factor for both cerebral infarction and bleeding.
When you sleep little, your defenses deteriorate and get weaker, making you more susceptible to catching a virus or bacterium since our immune system lacks the strength to combat them.
Similarly, studies demonstrate that not getting enough sleep affects people’s metabolism since they spend less time sleeping and more time eating. Obese people are more likely to be narcoleptics, while those with sleep apnea are more likely to be obese. People can develop restless legs syndrome or eat while sleepwalking at night. Consciously or unintentionally, these contribute to weight gain.
In another sense, people’s sleep needs are higher during the development period, because it is during this phase that learning occurs, and more hours are required to consolidate memory; and it is also during this stage that growth hormone is produced during the hours of sleep.
As a result, babies require between 14 and 12 hours of sleep, while children under the age of three require between 12 and 10 hours of sleep. As we become older, our need for sleep diminishes. Adults’ brains need between 8 and 7 hours to be completely active, while older folks only need 5 hours.
Because they emit fewer growth hormones, children who sleep badly showcase reduced growth. This hormone is produced during the slow-wave stage of sleep. If that stage is reduced as a result of poor sleep, the secretion will be reduced. In the case of narcolepsy, individuals have a deficiency in specific peptides called hypocretin orexin and can cause weight gain over time.
How To Sleep 8Hrs in 4Hrs – FAQs
Is 4 hours enough sleep?
Generally speaking, you can face unhealthy long-term side effects caused by sleep deprivation. It is best to adapt a lifestyle where you are able to achieve a minimum of 6-7 hours of sleep every night.
How to sleep 8hrs in 4hrs?
Sleeping 8hrs in 4hrs can be a necessity for some people who are unable find enough time to sleep. It is best to gradually sleep lesser every week and avoid any caffeine close to bedtime. You should ensure that your bed is comfortable and that there is low-light in the room you are sleeping in. For more tips of how you can sleep 8hrs in 4hrs, read the blog above.
How To Sleep 8Hrs in 4Hrs – Conclusion
Although it is best to sleep for 8 hours, most adults are unable to find the time to get enough sleep daily. To overcome this, many of them find themselves trying to figure out how to sleep 8hrs in 4hrs, trying to pack maximum rest in minimum time. In such cases it is essential that every hour of sleep is restful. You can adapt certain practices to adapt to sleeping 4 hours in the day. If you begin your new sleep schedule slowly, you will be able to adapt better.
To find out in great detail on how you can get maximum sleep in 4 hours, read the blog above. If you are looking to improve the quality of your skin and hair so you can hide the effects of lesser sleep, check out our blog on eight products that can help you accomplish the same. It is still recommended that you sleep 8 hours, and we hope you are able to clear your schedule enough to get the rest you desire and deserve!