4. Less Than 7 Hours Sleep
•depression
•obesity
•hypertension
•anxiety
•diabetes
•obstructive sleep apnea
•stroke
•psychosis
•Cardiovascular disease
5. How to Sleep Less & Have More Energy
1- Get some light exercise.
2- Avoid screen time for an hour before bed.
3- Keep screens and other distractions out of your
bedroom
4- Make sure your room is dark
6. How to Sleep Less & Have More Energy
5- Reduce caffeine intake
6- Eat a healthy diet
7- Avoid alcohol
8- Avoid liquids before bed
9- Try napping
Teens should sleep 8 to 10 hours per night, grade-schoolers 9 to 12 hours, and preschoolers 10 to 13 hours.
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. The quality of your sleep plays a role in determining how rested you’ll feel when you wake. Improving your sleep quality can reduce the number of hours you need to spend in bed.
However, even if your sleep quality is great, sleeping for fewer hours than what’s recommended is detrimental to your health and mental performance. You may be able to do it for a few days, but eventually, the lack of rest will catch up with you.
A 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.
Getting fewer than 7 hours of sleep per night over a long period may increase your risk for developing complications like:
depression
obesity
hypertension
anxiety
diabetes
obstructive sleep apnea
stroke
psychosis
cardiovascular disease
Chronically cutting your sleep short isn’t a good idea, but life gets busy and sometimes sleeping adequately isn’t possible for a few nights. The more nights you limit your sleep, the more “sleep debt” you’ll rack up. As with financial debt, the more sleep debt you have, the harder it is to pay it off.
There’s no magic way to increase your energy while cutting your sleep. However, the following techniques may help you get through short-term periods of sleep deprivation.