Getting enough sleep is essential for optimal health and well-being. But sometimes, life can get in the way and it's not always possible to get the recommended seven or eight hours of sleep per night. In this article, we'll explore how to sleep 8 hours in 4 hours, as well as the potential side effects of sleeping less than the recommended amount. The amount of sleep needed varies from person to person, but it's important to understand that there are two types of sleep: non-REM and REM.
Non-REM sleep is the deeper, more restorative type of sleep that helps the body recover from physical activity and repair itself. To get 8 hours of sleep in 4 hours, it's important to understand the different stages of sleep and how they affect your body. Newborns up to three months of age need 14 to 17 hours of sleep in a 24-hour period, including two or three naps during the day. From 4 to 11 months, babies need 12 to 16 hours of sleep, including one or two naps during the day.
Toddlers one to two years old need 11 to 14 hours of sleep in a 24-hour period. Preschoolers three to five years old need 10 to 13 hours of sleep in a 24-hour period, including a short nap. School-age children ages 6 to 13 need 9 to 12 hours of sleep. Teens need 8 to 10 hours of sleep per night.
To get 8 hours of sleep in 4 hours, it's important to practice good sleep hygiene. This means limiting screen time before bedtime, as blue light from screens can interfere with your body's natural rhythm and keep you awake. Exercise releases endorphins, which help improve sleep quality, so try doing a moderate workout a few hours before bedtime. Avoid caffeine at the end of the day, or switch to decaffeinated if you have trouble sleeping properly.
Another way to get 8 hours of sleep in 4 hours is by using polyphasic sleep. This is a method of sleeping several times in a 24-hour period instead of once a night. One of the most common techniques is to take six 20-minute naps evenly spaced throughout the day, with a total of up to 3 hours a day. Short, 20-minute naps throughout the day can help you recharge without making you feel sleepy.
Meditation can also help improve the quality of your sleep and reduce the overall need for sleep. Limiting your sleep increases the risk of developing many health problems, so it's important to remember that quality sleep is essential for optimal health and well-being. Although it may be tempting to try and go sleepless for more time, it's important to remember that getting 5 hours of sleep a night may not be enough for your body to get through all the stages. It's best to stick with 7 or 8 hours per night for young adults and older people.