#Sleep less night how to#
#Sleep less night free#

Your stress and anxiety levels are probably the biggest causes of sleepless nights.

Other medical conditions such as pregnancy, fever or physical injuries.

Sleep disorders such as insomnia and sleep apnea.

Regardless of individual variances, it is widely agreed that people require 7 to 8 hours of sleep every day. Others may find that 6 to 7 hours is plenty. Some people may require 8 to 9 hours of sleep each night in order to feel refreshed and work properly during the day. Individual sleeping habits, on the other hand, vary. A sleepless night, regardless of the source of sleep disruption, refers to inadequate sleep, which is commonly defined as sleeping for less than 5 hours each night. Most of us define a restless night as sleeping for too few hours or constantly disrupting sleep. – Best Sleep Positions – The same conclusion of all 24 clinical studies on sleep postures will shock many.Although the phrase “sleepless night” implies that a person does not sleep at all during normal sleeping hours, this is not always the case. – Falling Asleep Fast with an easy reduced breathing exercise – Good Sleep Hygiene Guide: More ideas related to daily lifestyle factors for sleeping less and better It is a position that you would never associate with sleep.įind out more about the best sleep positions from the link at the bottom. Want to know the best sleep position for better and shorter sleep? It provided right below here as your bonus content. Artour Rakhimov explains “ Sleeping Less Naturally“. Artour Rakhimov’s book “ Sleep Better and Less – Naturally“. You can find more information with extra details and a systematic approach to sleep and related lifestyle factors in Dr. I encourage my students to test these ideas in practice. If you do not believe, try the opposite ideas and see the effects: breathe more and through the mouth, sleep on your back, ungrounded, with many warm blankets, and on a very soft bed.

It is good if you wake up at night feeling uncomfortable due to a too tough surface and cold conditions.

Sleep on a hard surface (e.g., on a wooden floor covered with 1 or 2 layers of a thin blanket). For keeping yourself warmer, use a jacket or coat, but not another blanket.ĥ. Create as cold conditions as possible (just enough to fall asleep).

#Sleep less night free#

Earthing provides free electrons for the nerve and muscle cells and dramatically improves quality of sleep in people with sleeping problems.Ĥ. Try to avoid the right side and always avoid supine sleep (or on the back) that causes tiredness.ģ. Right sleep positions: ideally, sitting, then prone (on the chest) or the left side. If your mouth is dry, when you wake up, tape it (see the link below for instructions).Ģ. Here are key lifestyle factors for sleeping less and better naturally:ġ. In order to get shorter sleep, one needs to understand a difference between short-term lifestyle factors and long-term goals. Short-term lifestyle factors for shorter sleeping time

See Learning section of this site for this breathing retraining program.

#Sleep less night how to#

Hence, in order to sleep less and down to about 4 hours only, naturally, and without any negative effects on the nervous system, one needs to learn how to breathe in accordance with Dr. Now we can suggest a scientific explanation to this effect since hatha yoga training is based on slowing down or calming the breath (see Yoga pages). With around 30-40 seconds for the morning body O2 test, sleeping about 6 hours is very common. My students who got up to about 60 s for the morning CP test, commonly slept for about 4-5 hours only. Sleeping for 4.5 hours only (or even less): practiceĪncient hatha yoga manuscripts claim that yoga masters (with over 3 min for the body-oxygen test and about 6-9 minutes for maximum breath holding time) sleep naturally for 2 hours only. My practical observations with hundreds of my students agree with these general observations: slower breathing and higher body-oxygen levels naturally reduce duration of sleep and improve its quality, while improving daily performance and function. Artour Rakhimov explains the origins of this Table: how breathing (measured using the body oxygen test or the morning CP) relates to the duration and quality of sleep: Breathing and sleep duration (hours)