Time is gold. But a quality sleep is as luxurious as the time. However, if you’re sleeping too much like much more than the average sleep time an adult should have, it’ll probably be wise to give up a few hours of your sleep to give way for extended hours of productivity. As you know, for busy human beings like us, every minute should be a time well spent.
As what most people say, you need 8 hours of sleep. That’s why a lot of people worry too much when they can’t keep up with this norm. But if you want to break this undying myth and cut down your usual hours of sleep to 6, there are certainly ways that can help you cope with a new sleeping schedule.
Is 6 hours of sleep enough?
According to the National Sleep Foundation, the average hours of sleep differ from one particular age group to another. Newborn babies, for example, require at least 12 hours per day and 18 hours maximum. While the age bracket from children to teenagers range from 8 to 14 hours, it is recommended that adults should have at least 7 to 9 hours of sleep per day.
If you’re getting too much sleep like 10 to 11 hours a day, that might not be a healthy sleep routine. You are not a toddler or an infant that needs a lot of sleep. You’d end up feeling sluggish or too tired even before you start your day. Headaches may also occur. Hence, sleeping for 6 hours per day plus the power naps during the day can help you keep up with a quality sleep without eating up too much of your time. You can have more hours ahead for all your tasks, duties, and a pile of work.
Success stories about early risers have been told where about 6 to 7 hours of sleep have made a huge impact in their daily routine and productivity. CEOs and big bosses like Tim Cook of Apple, Robert Iger of Disney, Brett Yormark of Brooklyn Nets, and many other successful entrepreneurs accomplish more because they wake up as early as 4 AM but still indulge in the benefits of a good night sleep. Who knows, maybe you’ll have your own success story too someday!
How to Train Yourself to Sleep 6 Hours a day
If you are determined to save up more hours a day and spend less time in sleeping, there are sleep hacks that can train you to sleep 6 hours per day. Consider these suggestions.
1. Take a nap.
A power nap during the day can help you get an efficient and quality sleep at night. You can sleep later than the usual but still wake up early in the morning. It rejuvenates your body and gives your brain a quick reset so it can function successfully on your next tasks throughout the day.
So, if you want to work on with your 6-hour sleep time per day, taking a nap for 20 to 25 minutes would be the right amount of time. Don’t go over than that. Otherwise, you’ll end up feeling groggy and weak.
2. Skip the screens during bedtime.
Technology has become an immense part of our lives, like most of the time. But if you want to sleep less and get to bed at the time you’re supposed to, skip the screens at night like TV and mobile phones – anything that can disrupt your sleep schedule. Train yourself to resist checking the notifications from your social media accounts or the latest videos you can find all over the web.
Don’t let yourself be trapped in the world of technology, especially at night. If you keep on going, you won’t notice the time until it’s only a few minutes away before you wake up. And eventually, you’ll sleep more hours than you should do.
3. No more snooze buttons.
Ugh. This is probably the hardest part of waking up. You’ve got your alarms set, but as soon as it goes off, you already have your hand to push the snooze button. And there goes another minutes or hours of sleeping until you’ve got only little time for the rest of the day. That’s just terrible.
So, if you’re determined to maintain a healthy 6-hour sleep a day, you’ve got to let go of those snooze buttons and wake up at the right time.
4. Avoid too much caffeine.
It’s pretty challenging to resist the aroma of fresh coffee in the morning and any time of the day! However, it can intervene in your sleep routine. As you know, caffeine has the ability to keep you awake whenever you need to. Coffee’s been everyone’s buddy for a late night work.
But here’s what you should know: caffeine can stay in your body for many hours. So, another cup of coffee or two in a day might interrupt and slow down your body’s natural clock. But you don’t have to give up on coffee completely. One cup in the morning will do and you can let the caffeine do its job throughout the day.
5. No large meals late in the evening.
No large meals and definitely midnight snacks, too! Trying to avoid those sumptuous large meals at night will help you make the most of your sleep hours, may it be 6 hours or more. You can get an efficient sleep and still wake up the earliest time you want.
6. Try working out in the morning.
When you work out, your body temperature increases and keeps you wide awake. It’s a different story when you sleep. Your body temperature drops and cools down. Hence, working out at night will drive up your body temperature keeping you awake for the longest time possible but it delays your time of sleeping.
So, if you want to sleep and wake up at the right time, it’s better to work out in the morning and let your body have all the energy it needs for the whole day and give the rest of your night for a good night sleep. You can try a contour memory foam pillow which has cooling effects that can complement with your body temperature for a more comfortable sleep at night.
7. Dim the lights.
Setting up the mood in your bedroom will help you enjoy an efficient sleep at night. A cozy bed with fluffy memory foam pillows can help you sleep comfortably. Turning the lights off and keeping your room from the all the noise can encourage your mind and body to sleep at the right time you should. It’ll also help you keep up with a healthy 6-hour sleep without feeling sluggish or weak when you wake up early in the morning.
8. Be strict with your sleep schedule.
It isn’t easy to adapt with a new sleep schedule. But if you want to be consistent with a certain sleeping pattern, you’ve got to be strict with your sleep schedule. Know when you should sleep and wake up to maintain those 6 hours of sleep per day. You can do this gradually without all those drastic changes in your routine.
A study shows that gradually eliminating an hour during bedtime on the first week and pushing one and a half on the succeeding weeks, can help train your body to wake up at a certain time each morning. Hence, will give you a healthy and efficient sleep on just 6 or 6.5 hours of sleep for each day.
Quality Sleep, More Benefits
Every person needs a quality sleep each night. But because our schedules are often occupied with a lot of tasks at work and duties at home, we find only a little time for an efficient sleep. And if we do, we end up sleeping more than we should. Sleeping too little is as dangerous as too much. But because of the norms about sleeping, we get to worry too much about the hours of sleep that we should get.
Whether you decide to maintain six hours of sleep each day or not, the most important thing is not the quantity but the quality of sleep you’ll get. The more quality sleep, the more you experience the benefits of sleeping such as stronger immune system, excellent brain function, and better performance.
You cannot push yourself to go on with a 6-hour sleep if it really does not work for you. It still varies from person to person on what time and how many hours of sleep is suitable and more comfortable.