How To Sleep 8 Hours In 4 Hours?
Wake up "Full" of Sleep and Ready for your Day
Good sleep is one of the basics of increasing productivity, performance, effective recall, and success, but getting enough sleep during exams is very difficult. You can only sleep 4-5 hours on a non-daily basis as a result of the busy daily schedule and the large number of responsibilities, in addition to the large time that electronic devices consume from us instead of relaxing in bed. This regularly forces our bodies to adapt to fewer hours of sleep without affecting our ability to function, accomplish, and remember. Scientists have determined the sufficient duration of sleep at 6-8 hours, and most of it is from the night, meaning that sleeping during the day will not lead to what is required to achieve relaxation and restore activity for the next day.
So if it is absolutely not possible to get more than four hours of sleep, together we will learn simple ways you can increase the impact of those few hours and be active and energetic to do your best even with less sleep.
Simple tips to improve the quality of the few hours of sleep
- Set the time to wake up with the end of the sleep cycle
Sleeping for fewer hours is not tiring in itself, but what damages the nerves is waking up in the middle of a sleep cycle. The light sleep phase takes 1-5 minutes; Breathing and heart rates slow and muscles relax.
The first part of deep sleep lasts 30-60 minutes, during which heart rates drop further and body temperature decreases. The third stage, which is also deep sleep and lasts from 20-40 minutes, in which the body repairs damaged tissues and cells.
After this, light sleep begins again and a new sleep cycle, so if you only have 4 hours, setting the alarm after 3 hours will be more beneficial for you because you will have taken two sleep cycles, or set it after 4 and a half hours to get up at the end of the third sleep cycle because you actually You are more likely to wake up and not feel too tired.
- Keep your body hydrated
One of the ways to maintain activity with fewer hours of sleep is to keep the body hydrated. With no sleep, you will feel very tired in the middle of the day, while you may blame the work pressure, but you can maintain activity no matter the work pressure by just ensuring that the body is hydrated.
Dehydration makes the brain lose focus very easily, so be sure to drink healthy fluids throughout the day, ranging from water to herbal tea or fresh juices. immediately. You can add the juice of half a lemon to it, making sure that you have a water bottle next to you at all times and set the phone to the times of drinking water and liquids, this will greatly benefit your focus and increase your level of activity, regardless of the number of hours you sleep.
- Eat a light meal at regular intervals
8-6 hours of sleep is enough to replenish energy and replace lost cells, but if you do not get these hours, your body will demand more carbohydrates and you will feel that you do not want to stop eating and this will increase the fatigue and not the other way around.
If there is no alternative to sleeping for 4 or 5 hours, it is necessary to make sure to eat a healthy snack every two hours at the most, varying between a cup of yogurt or two fruits or nuts, this will replenish energy and increase your feeling of fullness and prevent binge eating and overeating. lunch or dinner, which prevents a good sleep; Heavy meals make your stomach bloated and you feel heavy and sleepy even if you have slept enough hours.
- Daily light exercise
Of course, this suggestion may seem disastrous for someone who does not have time to sleep, so how about exercising! But who said that exercising must be in gyms or clubs? Doing very little exercise in the morning will help you achieve more throughout the day than if you get 8 hours of sleep, so you can simply use a light exercise video or even go down a little bit from the place of university or work and walk for 10 minutes or park the car A little further from our destination.
Sports not only affect the muscles and tissues, but also increase the activity of the mind, refresh the mood and make you more motivated to start the day, as well as make you feel energetic and the desire to go.
- Sitting in the sun provides a few hours of sleep
The lack of vitamin D in the body affects the nerves, movement and activity, so it is quite useful to open the window in the morning and enjoy 5 to 10 minutes in the sun. The sun’s rays also help treat joint stiffness and increase the hormone serotonin, which raises the level of energy and the desire to work and remember. It also raises the strength of the immune system, thus increasing resistance to diseases better and enjoying a good health condition.
- Have a hot and cold bath at the same time
Studies show that a warm bath helps you relax and is useful before bed, but when you wake up, a mixture of warm and cold showers awakens the senses and raises the level of readiness for the next day, so after you finish showering with lukewarm water, you can open the cold water for a minute and then go back to lukewarm again. This removes any remnants of laziness and its effect will last you for a long time.
Laughter is one of the best ways to get rid of stress, anxiety and even pain, and increases the ability to solve problems when getting rid of anger and negative feelings, in addition to its ability to renew blood circulation and increase heart rate, which brings activity to the whole body, so whether in the case of sleep deprivation Or even in normal cases, every day make sure to laugh for a while by exchanging jokes with your colleagues, watching funny videos, etc.
- Resting for a few minutes eliminates hours of sleep
One way to increase the effectiveness of fewer hours of sleep is to take a few breaks at regular intervals, such as getting up from your seat and walking around for 5 minutes, or going to the bathroom, closing your eyes for two minutes, or spreading your arms forward and backward, this gives a strong signal to the brain to get ready. For more work to come, this break also helps in regulating blood circulation in the body, which has a good effect on the muscles and the brain.
- Make sure to get more hours of sleep whenever possible
The previous methods of learning to enhance activity with sleeping for a few hours, do not at all mean deliberate deprivation of sleep, they are just suggestions to get rid of fatigue and do important activities efficiently, next time you do not sleep well remember that there are ways to boost your energy so do not waste your effort in crying over Spilled milk, but be careful to take a longer rest whenever possible and not waste time in front of TV screens or mobile devices, as it drains energy and does not cause entertainment or rejuvenation as some think. If your day is crowded with work and study, look for renewed entertainment Your activity such as walking, going outside, or even reading a light book.
One of the wrong things that some believe is that the body will adapt over time to the few hours of sleep and will not need more, but sleep deprivation for long periods, may lead to depression, obesity, high blood pressure, diabetes, stroke and cardiovascular disease, he adds 8 years of Ageing to the brain According to a study of 100,000 people who slept regularly for only 4 hours.
Sleep is very necessary to rejuvenate and maintain mental and physical state, but thinking all the time that you are not sleeping can ruin your life, so make sure to take advantage of your time and enhance your activity in the previous ways while trying to take a break whenever possible.