Focus on aerobics, like running or jogging, swimming, as well as mild weight training, such as lifting weights, doing push or sit ups, and Pilates. [1] X Research source
Alcohol can help you fall asleep faster. However, once you do fall asleep the sleep you have is of a lesser quality. You’ll end up needing to sleep more. Ditch alcohol, only drinking on occasion and in moderation. [2] X Research source Caffeine stays in the body for up to six hours after you drink it. Drinking caffeine in the late afternoon can affect your ability to sleep at night. It’s best to stick to coffee in the mornings without going overboard. One or two 8 ounce cups a day should be enough. [3] X Research source Nicotine, in addition to leading to many health problems, is a stimulant. Smoking cigarettes throughout the day can lead to trouble sleeping at night. Not to mention tobacco weakens your body and immune system, meaning you’ll need more sleep for strength. If you want to go on less sleep, take steps to quit smoking. [4] X Research source
The blue light that comes from smartphones and laptops has a stimulating effect on the body that makes nodding off difficult. [5] X Research source Have some kind of bedtime ritual. If your body associates a certain activity with bedtime, you’ll naturally feel tired in response to that activity. Pick something relaxing to do, like reading a book or doing a crossword puzzle. [6] X Research source
Check your mattress and pillows. They should be firm and supportive and not result in you feeling sore. Pillows and bedding should be free of any allergens, that could cause irritation and keep you up at night. [7] X Research source Sleep medicine and psychiatry professional Alex Dimitriu also suggests “keeping your room cool, and setting your thermostat to 64 to 66 °F (18 to 19 °C) if you can. " If you live in a noisy building or area, consider investing in a white noise machine to block out unwanted sound. [8] X Research source
For the first week, go to sleep 20 minutes later or get up 20 minutes earlier than usual. For the second week, add another 20 minutes. For the third week, move your bedtime or wake time back or forward by an hour. [9] X Research source Continue cutting back by 20 minute intervals each week. [10] X Research source
Increased hunger Changes in weight Loss of short term memory Impulsive behaviors Poor motor skills Changes in skin Blurred vision
How much sleep you need varies based on lifestyle. However, most people need at least eight hours of sleep a night. Regularly getting less than this is bad for your concentration. [14] X Research source If you continuously run on six hours a night, you’ll create what’s called a sleep debt. Your body will crave more sleep than you’re providing. Eventually, you’ll end up crashing. If you’re trying to run on little sleep, make sure to only do so for a few weeks at a time before returning to eight hours a night. [15] X Research source
