Learning how to sleep less for better sleep can help people suffering from insomnia regulate their patterns and wake up fewer times during the night.
How does the strategy to sleep less for better sleep work?
This strategy relies on building a strong mental association between getting into bed and actually falling asleep. Instead of increasing the time spent in bed trying to sleep, it is recommended to restrict this duration; for example, spending only five hours in bed may be more beneficial than staying there for seven hours without actual sleep.
Although this method may cause feelings of fatigue initially, it helps a person enter a deep sleep more quickly, which raises the overall quality of rest.
Other healthy sleep tips for better rest
In addition to time-restriction techniques, there are several habits that enhance the quality of nightly rest:
- Organizing the environment: It is recommended to darken the room and stay away from light sources, such as phones and electronic devices, to increase melatonin secretion. “White noise” can also be used to block disturbing sounds.
- Physical activity and diet: Exercising early in the day improves sleep quality, while it is preferable to avoid caffeine (found in coffee, tea, and chocolate) and alcohol before bed.
- Supportive food choices: Certain foods help with relaxation, such as red cherries rich in melatonin, pumpkin seeds, oats, and leafy greens like chicory, which support blood sugar balance.
- Daily routine: Stick to fixed sleep and wake times, take a warm bath, and avoid heavy meals or drinking large amounts of water immediately before bed.
Cognitive Behavioral Therapy for Insomnia
Cognitive Behavioral Therapy (CBT) is an effective means of treating insomnia in the long term, as it works to replace negative beliefs that hinder sleep with positive ones. One suggested exercise is to allocate 30 minutes during the day to deal with anxiety-inducing matters and write them in a notebook to clear the mind of worrying thoughts before heading to bed.
FAQ
How many hours of sleep do adults need?
Adults typically need between 7 to 9 hours of sleep per day.
Does the type of bed affect sleep quality?
Some views suggest that an uncomfortable bed may increase anxiety and difficulty falling asleep; although this link is not confirmed, it is recommended to change the mattress every seven years.
What are the benefits of deep sleep for the body?
Deep sleep contributes to strengthening the immune system, regenerating body cells, improving blood flow to the muscles, and enhancing short- and long-term memory by increasing glucose metabolism in the brain.
When should you visit a doctor?
It is recommended to consult specialists when the following signs appear:
- Frequent inability to fall asleep or stay asleep every night (chronic insomnia).
- A desire to stay up late to the extent that it affects daily life.
- The need for consultation regarding cognitive behavioral therapy to improve sleep quality.
Medical Disclaimer: This information is for educational purposes only and does not replace the advice of a specialist physician.
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Illustration: AI-generated
approved by: Medica Health team