How to Sleep 8 Hours in 4 Hours

By Nitin Hariyani

How to Sleep 8 Hours in 4 Hours? 

There are a few techniques if you are keen to know how to sleep 8 hours in 4 hours. Your body is a natural thing and let it function in a natural way. Don’t force it to behave unnaturally and it is not good for you. Give it proper rest. There is no way to cover your full sleep in halftime. If you are a seeker for how to sleep 8 hours in 4 hours, you should practice something that will reduce your sleeping time span but not at just half. If you really want to cover your 8 hours sleep in 4 hours, practice the following tips it will increase your sleep quality and will also reduce your time of sleep. Let's see how to sleep 8 hours in 4 hours;

How to sleep 8 hours in 4 hours

  1. Relax your body and Mind: There are so many things we can do to relax your mind and body. Practice some yoga steps, light exercise, increase calmness and remove negative thoughts, work on inner engineering. In all the above things, there is so much to learn and so much to do. Meditation is a very important factor that relaxes your mind as well as your body. Sleeping is a task to give rest to your body and brain. Meditation relaxes your body and brain both and it reduces your sleeping time as well and gives a proper shape to your bedtime schedule. It will definitely help you to have a quality sleep and you will refresh in you in a short nap then you will not have to search how to sleep 8 hours in 4 hours on Google.
  2. Stop seeing T.V. for a long time: Reading how to sleep 8 hours in 4 hours is useful, if you won't utilize that saved 4 hours to watch TV. Watching so much television is not good for your eyes and is bad for your health as well. Television reflects too much light that is absolutely not natural so it is OK to watch T.V. for some time but a very bad habit if you are watching it for so long. 
  3. Stop using mobile phones for too long: Same way as a TV, if you are using mobile for a long time it is an unhealthy habit. In the case of TV, we can keep ourselves at distance but in the case of mobile, we are watching it from too close. Your eyes will get tired and will take more time to relax. In order to get 8 hours sleep in 4 hours, you have to leave these bad and unhealthy habits.
  4. Step away from the screen for at least half hour before sleep: If you want to sleep peacefully stop watching television or using your mobile just before going to the bed. Give some time to your eyes to relax and see natural views.
  5. Make proper environment for sleeping: In a sleeping environment, there are two things first is your room and second is your bed. Keep your room enough dark like close windows or doors. Switch off the light and put on all the curtains as well. If you are in a mindset that you want to cover 8 hours of sleep in 4 hours you need to have good bedding as well. We suggest having good bedding accessories that give you a soft touch, don’t hurt you, and help you to have calm and sweet sleep.
  6. Choose a silent room or place for sleeping: Be away from a noisy place. Choose a silent room where nobody can or will disturb you because disturbance between sleeping and noise before sleeping can disturb our mindset to sleep. This way you will not be able to have proper sleep.
  7. Keep yourself happy: As much happy you will keep yourself that much your brain will be relaxed. Give some time to your friends, family. Play with your pet or children’s they make us feel happy or you can choose anything that makes you happy but avoid party or heavy workout.
  8. Prefer light and healthy food before bedtime: Your full body needs to have rest even inner organs like kidneys, liver, intestine, etc. When you get some cut on any part of your body it starts pain it is natural. Same way when you intake something your stomach starts digesting that thing. There are several things to have as food and they take different time periods to get digested. Sleeping is to give your whole body rest that makes your body to get ready for the next day but if you are having too much heavy food it will take too much time to get digest and it means your digestive organs will be working for a long time even if you were sleeping. This way your inner body will not get enough time to rest this is why eat as much light and healthy food you can before going to bed. We suggest giving some time to your body after having food then fall asleep.
  9. Avoid coffee or tea before going to bed: See!! Coffee or tea is to not to sleep and to avoid sleep for some time. Taking them just before going to the bed is not the right thing this way you are wasting your precious time. If you are having tea or coffee before going to the bed it will take time to fall asleep so avoid coffee or tea before going to the bed.
  10. Avoid Drinks or Alcohol: After drinking alcohol you can never have sound sleep because you may be sleeping but your brain will not and for deep sleep your mind need to have rest. If you drink and sleep your body will lay down and your eyes were closed but thoughts in your mind will keep running and will not allow your brain to have proper rest, it will ruin your next day as well.
  11. Keep distractive and disturbing thing away from bed: While going to the bed make sure there is nothing distractive and disturbing thing into the room. This is another thing to keep in mind while sleeping because if you will disturbed between it can disturb and again it can take time to sleep again so things like mobile and such thing away while sleeping until you need.
  12. Make proper bedtime routine: Your bedtime routine is also an important factor and plays a very important role. If you are sleeping daily in different time slots it will confuse your brain and your body will not perform tasks well. For one day or for some days it is ok to go to the bed late but it should not be your habit. A proper bedtime routine is important because sleeping is one of your daily tasks that have to be done on time.
  13. Choose your bed linens wisely: Your bedding is an essential thing when it comes to sleep. Use environment and skin-friendly fabric. There are multiple types of fabrics available in the market. Get some soft bedding, made from natural fabric that doesn't cause skin allergies and that should be highly breathable. It helps us to have a comfortable sleep. 

The importance of sleep for overall health and well being

  • Physical Health:
    1. Restoration and Healing: During deep sleep, the body undergoes a range of restorative processes. Tissues and muscles are repaired, and the immune system is strengthened, helping to fight off illnesses.
    2. Cardiovascular Health: Adequate sleep is linked to lower blood pressure and a reduced risk of heart disease.
    3. Weight Management: Lack of sleep can disrupt hormonal balance, leading to weight gain and an increased risk of obesity.
    4. Regulation of Blood Sugar: Quality sleep helps regulate blood sugar levels and reduces the risk of developing diabetes.
  • Mental Health:
    1. Cognitive Function: Sleep is essential for memory consolidation, problem-solving, and other cognitive functions. It enhances learning and helps with decision-making.
    2. Mood Regulation: A lack of sleep can lead to mood disorders, such as irritability, anxiety, and depression. Proper sleep can improve emotional well-being.
    3. Stress Reduction: Sleep is critical for reducing stress and promoting resilience in the face of life's challenges.
  • Emotional Health:
    1. Emotional Stability: Adequate sleep is associated with emotional stability and better emotional regulation.
    2. Social Interactions: Sleep-deprived individuals may have difficulty with social interactions and may be more prone to conflicts and misunderstandings.
  • Immune Function: Sleep plays a vital role in strengthening the immune system, helping the body defend against infections and diseases.
  • Hormonal Balance: Sleep is necessary for the regulation of hormones that control various bodily functions, including growth, stress response, and appetite.
  • Physical Performance: Athletes and physically active individuals rely on adequate sleep to maximize their performance and recovery.
  • Safety: Sleep deprivation can impair alertness and reaction time, increasing the risk of accidents, including those on the road.
  • Longevity: There is evidence to suggest that people who consistently get enough sleep tend to live longer, healthier lives.

What is the sleep cycle and how does it work? 

A sleep cycle is a recurring pattern of sleep stages that the average person experiences while sleeping. It consists of four main stages, including rapid eye movement (REM) and three non-REM (NREM) stages. The sleep cycle typically repeats again and again, multiple times throughout the night. Here's how it works:

  1. Stage 1 (NREM-1): This is the transition phase between wakefulness and sleep. It lasts for a few minutes. During this stage, you may feel drowsy and easily awakened. Muscle activity decreases, and your eye movements are slow.
  2. Stage 2 (NREM-2): This stage marks the beginning of true sleep. It is characterized by a further reduction in muscle activity and a decrease in heart rate and body temperature. Brain activity also slows down, with occasional bursts of rapid brain waves known as sleep spindles and K-complexes.
  3. Stage 3 (NREM-3): Also known as slow-wave sleep or deep sleep, this stage is crucial for physical and mental restoration. It is characterized by very slow brain waves and is the most challenging stage from which to awaken. During deep sleep, the body repairs and regrows tissues, and the immune system is strengthened. Hormones like growth hormone are released during this stage.
  4. Stage 4 (NREM-4): NREM-4 is essentially an extension of NREM-3, and the two stages are often combined. It represents the deepest and most restorative stage of sleep.
  5. Rapid Eye Movement (REM) Sleep: REM sleep is where most dreaming occurs. It is a unique stage characterized by rapid eye movements, increased brain activity, and temporary paralysis of the body's voluntary muscles, likely to prevent us from physically acting out our dreams. During REM sleep, the brain is highly active, and emotional and cognitive processing takes place. REM sleep is thought to play a role in memory consolidation and learning.

A full sleep cycle typically lasts about 90 minutes, and an average night's sleep includes several complete cycles. As the night progresses, the proportion of time spent in REM sleep increases, while the time spent in deep NREM sleep (Stage 3 and 4) decreases.

The order of these stages in a sleep cycle is not strictly fixed. The cycle begins with Stage 1 and progresses through to REM sleep, and then reverses, with the sleeper briefly returning to Stage 2 before entering REM sleep again. This cycle repeats multiple times throughout the night, with the early cycles having longer periods of deep NREM sleep, while later cycles contain more REM sleep.

The entire sleep cycle is important for overall health and well-being. Disruptions in this cycle, such as sleep disorders or sleep deprivation, can lead to sleep-related problems and affect the restorative and cognitive functions of sleep. It's crucial to get a sufficient amount of sleep and maintain a consistent sleep schedule to ensure that you progress through all the stages of the sleep cycle and reap the benefits of each stage.

Sleep-enhancing foods and drinks

Certain foods and drinks can potentially enhance sleep quality when consumed as part of a balanced diet and when they are consumed in moderation. It's important to note that what you eat and drink, as well as when you consume them, can have a significant impact on your sleep. Here are some sleep-enhancing foods and drinks:

  1. Complex Carbohydrates: Foods rich in complex carbohydrates, such as whole grains, sweet potatoes, and quinoa, can help promote sleep. They can increase the availability of tryptophan, an amino acid that aids in the production of the sleep-inducing neurotransmitter serotonin.
  2. Lean Proteins: Consuming small amounts of lean protein sources, such as turkey, chicken, and tofu5, can provide the body with tryptophan, which can be converted into serotonin and melatonin, both of which promote sleep.
  3. Fatty Fish: Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which may help improve sleep by reducing inflammation and promoting the production of sleep-enhancing neurotransmitters.
  4. Nuts and Seeds: Almonds, walnuts, and chia seeds are good sources of magnesium and tryptophan. They can have a calming effect and help regulate sleep patterns.
  5. Dairy Products: Dairy products like milk and yogurt contain tryptophan and are also a source of calcium, which may contribute to sleep regulation. However, be cautious with dairy if you are lactose intolerant, as it can lead to discomfort and disrupted sleep.
  6. Bananas: Bananas are a good source of magnesium and potassium, which can help relax muscles and regulate sleep. They also contain tryptophan.
  7. Honey: Honey can be added to herbal tea or warm milk and may promote relaxation and enhance sleep due to its natural sugars and ability to slightly raise insulin levels.
  8. Whole-Grain Cereals: A small serving of whole-grain, low-sugar cereal with milk can provide complex carbohydrates and tryptophan, making it a suitable bedtime snack.
  9. Decaffeinated Herbal Tea: While caffeine can disrupt sleep, decaffeinated herbal teas like chamomile or peppermint are caffeine-free and can have calming effects.

It's important to note that consuming large or heavy meals, spicy foods, caffeine, and alcohol close to bedtime can have a negative impact on sleep. These items can lead to indigestion, increased heart rate, or disrupted sleep patterns. Additionally, individual responses to these sleep-enhancing foods and drinks may vary, so it's essential to pay attention to your body's reactions and find what works best for you. Maintaining a regular sleep schedule and practicing good sleep hygiene are also crucial for getting a restful night's sleep.

Conclusion: Becoming a Sleep Ninja

In conclusion, achieving the goal of sleeping 8 hours in 4 hours is not physiologically possible. Our bodies require a certain amount of sleep for optimal physical and mental health, and trying to cut that time in half is not a sustainable or healthy solution. Instead, it's essential to focus on improving the quality of the sleep you do get. To enhance your sleep quality and reduce the time you spend in bed, consider practicing relaxation techniques, creating a conducive sleep environment, and adopting a consistent bedtime routine. Avoiding stimulating activities, such as watching TV or using mobile devices, close to bedtime, and paying attention to your diet and exercise can also contribute to better sleep. Ultimately, prioritizing good sleep hygiene and understanding the importance of adequate rest is the key to promoting overall health and well-being. So, rather than searching for ways to compress sleep into a shorter timeframe, embrace the benefits of a full, restful night's sleep for a healthier and happier life.

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