Getting enough sleep is essential for optimal health and well-being, but sometimes life can get in the way and make it difficult to get the recommended seven or eight hours of sleep per night. If you're only able to get four hours of sleep in one night, there are some tips and tricks you can use to make it feel like eight. First, it's important to understand how much sleep you need at each stage of life. 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.
Teenagers need 8 to 10 hours of sleep per night. It's important to create a comfortable environment for sleeping. Make sure your bedroom is dark and quiet, and avoid screens for at least an hour before bedtime. Blue light from screens can interfere with your body's natural rhythm and keep you awake.
Lying on an organic mattress and letting sleep take over without any screens in the room will help you get the most out of your four hours of sleep. Exercising regularly can also help improve your sleep quality. A moderate workout a few hours before bedtime can help you get better rest, but make sure you avoid exercising too close to bedtime as this can have the opposite effect on your sleep quality. Caffeine is a stimulant that can keep you awake, so try to avoid it at the end of the day if you're only getting three or four hours of sleep per night.
It's also important to practice relaxation techniques such as deep breathing or meditation before bedtime. Finally, if you're looking for ways to make four hours of sleep feel like eight, consider trying polyphasic sleep. This is the method of sleeping in several short naps throughout the day instead of one long session at night, popularly practiced by Leonardo Da Vinci. This way, you'll be able to get more rest throughout the day without having to sacrifice your entire night's sleep.