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Last Updated on July 29, 2022 by Peter

How To Sleep 8 Hours In 3 Hours?

How to sleep 8 hours in 3 hours? Is it possible to learn this power? Let’s find out!

We don’t know about you, but we certainly pondered how incredible it would be if we didn’t have to sleep. Just imagine how much more we could do. If only we could learn how to keep 8 hours in 3 hours – we could do anything!

But, is that really possible? Can you do so much with so little sleep? To be completely honest, we’re not optimistic. We know enough about sleep to understand that three hours won’t be enough in the long run.

On the other hand, we also know enough to understand that there might be a few things you can do to make the most out of what you’re working with. But, before we get to that – we have to talk some basics.

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    Why do we need to sleep in the first place?

    So, why do we even need to sleep?

    Well, there are plenty of reasons (and theories, believe it or not) out there. But, the only one you need to know about is that we need to sleep to give our brains and bodies a break.
    You see, when we’re awake, our brains are constantly working. It’s constantly processing information and trying to make sense of the world around us.

    But, after a while, it gets tired. It was proven that after about 17 hours or so, our cognitive abilities drop significantly. So, at that point – our mind needs a break. And that’s where sleep comes in.
    Sleep is our brain’s way of resting and rejuvenating itself. It’s when our brains can finally take a break from all the processing and just unwind. During sleep, our brains are able to restore themselves and prepare for the next day.

    An image of a young man sleeping in hot weather in his bed.

    Our bodies benefit from sleep, too. When we’re awake, our bodies are constantly working, too. They’re constantly moving, digesting food, and doing all kinds of complex things. And just like our brains, they need a break eventually.
    For how long? That depends.

    The optimal amount of quality sleep hours by age

    How much sleep do we need? What do you think? 6, 7, 8 hours of sleep? Maybe more?

    The thing is – there is no right answer to this question. Everyone’s different.
    And, while it is true that the general requirement for a good night’s sleep is anywhere between 7 to 8 hours, that doesn’t apply to everyone.

    Some people (lucky them) can function just fine on 6 hours of sleep. Others need 9 or 10.
    It all depends on your age, too. For example, infants and young children need a lot more sleep than adults do. And as we get older, we need less and less sleep.
    Here’s a breakdown of how that works:

    An image of a woman sleeping on a couch with a limited space.

    0-3 months

    Sleep is incredibly important for newborns. In fact, they need way more sleep than adults do – anywhere from 14 to 18 hours a day!

    That might seem like a lot, but it’s necessary for their development. Newborns need sleep to help them grow and develop physically, emotionally, and mentally. So, feed them and put them to bed.

    an image of a woman suffering from anxiety after the childbirth

    4 - 11 months

    After a while, it gets a little better. Infants still need a ton of sleep – between 12 and 16 hours a day. But, that’s a significant drop from when they were first born.
    And, as they continue to grow and develop, they’ll need even less. Also, naps ar a part of it.

    an image of a woman suffering from insomnia problems

    1-2 years

    Once they start running around and talking, they’ll need even less sleep. Toddlers need about 11 to 14 hours of sleep a day, on average, but don’t be surprised if they sleep more or less, and if they take a nap or two during the day. It’s all natural.

    an image of kids on a bunk bed

    6-13 years

    As they enter school, kids will need a little less sleep, too. They’ll need about 9 to 12 hours of sleep a day on average. And just like with toddlers, their sleep patterns might change as they grow and develop. So, don’t be surprised if they start sleeping in on weekends or taking an afternoon nap every now and then.

    14-17 years

    During their teenage years, youngsters will need about 8 to 10 hours of sleep a day. But, as with everything else, that can vary from person to person. Some teens might need more, some might need less, but one thing’s for certain – no matter how much they sleep – the mood swings are there to stay.

    An image of a young woman in a pink pajama feeling sleepy.

    18+ years

    Young adulthood is when sleep needs begin to level off. From this point on, for most people, 7 to 8 hours is more than enough sleep. But, as we said before, everyone’s sleep habits are different. Some will get by with six hours of sleep, especially if they’re hardworking and motivated, and some will still need 12 hours. However, neither should take their need for sleep (or lack thereof) lightly. At that point, we’re probably talking about sleep disorders like chronically restricted sleep or EDS.

    An image of a young beautiful woman on a bed with eye mask.

    65 year+

    As we get older, our sleep needs change, too. Older adults need about 7 to 8 hours of sleep a day on average, but some might need as little as 5. It all depends on their mental and physical health, activity level, and lifestyle.

    An image of an older couple in bed sleeping well without snoring issues.

    What are the stages of sleep?

    Every single night, we cycle through four sleep stages. If we sleep eight hours, we’ll go through this sleep cycle four times, which is just what we need if we want to wake up rested.

    An image of a young man sleeping in a deep sleep phase.

    The first stage - Non-REM

    The first stage, or non-REM (rapid eye movement) sleep, is the lightest stage of sleep. This one’s easy to wake up from and you might not even realize that you’re asleep.
    During this stage, your eyes are still and your breathing and heart rate begin to slow down. Your muscles are relaxed, but there could be some occasional twitching here and there.

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    The second stage - intro to deep sleep

    During the second stage, your eyes are still, and your brain activity slows down almost to a halt. Your breathing, body temperature and heart rate continue to drop and your muscles relax even further. And, even though we spend most of our time sleeping in this stage – we’re not quite in deep sleep yet.

    The third stage - deep sleep

    Deep sleep or slow-wave sleep (SWS) is when our bodies and brains recover from the day. It’s the most restorative stage of sleep and it’s when we get the majority of our deep, restful sleep. During this stage, our breathing and heart rate are at their lowest point, and it’s almost impossible to wake up to a loud thud or any other sound. This is also when growth hormone is released, which helps our bodies recover and repair from the day.

    The fourth stage - the REM phase

    REM (rapid eye movement) sleep is when we dream and is the final of the five sleep cycles. And, even though it’s called rapid eye movement, the only thing that moves is our eyes. Our muscles are actually paralyzed during this stage. This is nature’s way of keeping us safe while we’re lost in our dreams or something along those lines.

    As for our brain activity, it’s all over the place during REM sleep. It’s almost as active as when we’re awake and it’s considerably more active than during any other stage of sleep.
    REM sleep is also when our memories solidify and we process information from the day. So, if you want to remember something important, make sure you get a good night’s sleep before your big test or presentation.

    What are the consequences of sleeping 3 hours at night only?

    Just because you can sleep for 3 hours once in a while doesn’t mean you should.
    Long-term sleep deficiency and inadequate rest can lead to an array of both physical and mental issues, such as the following:

    Anxiety & depression

    Anxiety and depression have become prevalent mental health issues in recent years, and sleep deficiency certainly plays a big role in both.

    Sleep deprivation can increase anxiety by making it harder to control your emotions and by exacerbating the symptoms of anxiety disorders. It can also lead to depression by affecting the brain chemicals that are responsible for mood regulation.

    An image of a man suffering from anxiety.

    Diabetes & stroke

    You might not think that sleep and diabetes have much in common, but they actually share a pretty strong connection. Studies have shown that people who don’t get enough sleep are more likely to develop type 2 diabetes, and that people with diabetes are more likely to experience sleep problems. There’s also a link between sleep deficiency and stroke, although this one you’re probably more familiar with. People who are sleep deprived are more likely to have high blood pressure, which is a major risk factor for stroke.
    An image of an older man suffering from a stroke.

    Cardiovascular diseases & hypertension

    In addition to stroke, sleep deficiency has also been linked to other cardiovascular diseases, such as heart disease and hypertension.

    One study found that people who slept less than six hours per night were more likely to develop coronary artery disease than those who slept seven to eight hours per night.

    An image of a young woman having cardiovascular problems.

    Sleep debt

    As you could imagine, lack of sleep can really start to take a toll on your body and mind after a while. This is what’s known as sleep debt.

    Sleep debt is the difference between the amount of sleep you need and the amount of sleep you actually get. And, like any other kind of debt, it needs to be paid off.

    The only way to pay off your sleep debt is to get more sleep. You can do this by sleeping more each night or by taking a nap during the day.

    However, even though there’s sleep debt – there’s no sleep bank. So, don’t count on extra sleep over the weekend to last you a week. You can keep quality sleep in reserve. It doesn’t work that way.

    an image of a man sleeping well after the sleep hypnosis

    Sleep deprivation

    There are no two ways about it. If you’re sleeping three hours a night – you’re sleep deprived.

    And, as we’ve already established, sleep deprivation comes with its own set of consequences.

    The effects of sleep deprivation are cumulative, meaning they get worse the longer you’re sleep deprived. So, if you’re only getting three hours of sleep a night, you’re putting yourself at risk for some serious long-term consequences.

    an image of a woman suffering from insomnia problems

    How to sleep 8 hours in 3 hours and feel energized?

    First things first – this is not possible. You can’t cram eight hours of sleep into an above-average nap.
    Alos, we don’t condone sleeping three hours a day nor do we buy into this whole “sleep less to be more productive” shebang.

    We believe in facts, and the facts are: You need eight hours of sleep, quality sleep, to be productive.

    So, we are not teaching you how to sleep eight hours in three hours.
    However, if it just so happens that you need to sleep for three hours on occasion – here are a few tips on how to make the most of it.

    Avoid blue light before bed

    Blue light’s detrimental to our body’s natural production of melatonin. So, if you’re looking for high-quality sleep, we recommend avoiding all screens – phone, laptop, TV – for at least 30 minutes before bed.

    a man working on a laptop late night in the dark

    If you can’t avoid screens altogether, consider applying a blue light filter to your devices, lowering the brightness and wearing filtered glasses.

    Neither of these will solve the issue, but they will help.

    Practice healthy sleep hygiene

    Routine is the name of the game when it comes to quality sleep. By going to bed and waking up at the same time every day – even on weekends – you’re teaching your body when it’s time to sleep and when it’s time to wake up.

    In addition to maintaining a regular sleep schedule, there are a few other things you can do to practice healthy sleep hygiene, like showering, reading a book, doing some light yoga, etc.

    Exercise throughout day

    Keep your workouts away from bedtime. The last thing you want is to get your heart rate up and release endorphins right before you’re trying to wind down for the night.
    But, that doesn’t mean you should avoid exercise altogether. In fact, regular exercise is one of the best things you can do for your sleep. Just make sure to do it earlier in the day.

    Sleep in a dark room

    Light disturbs sleep. So, pull the shades, use a sleep mask and unplug any electronics that emit light – like your TV, laptop or phone. The darker the room, the better. That’s all you need to know.

    Skip caffeine and stimulants in the afternoon

    Caffeine intake, as far as we’re concerned, should be limited to morning hours. We’re talking no later than 10 AM. Caffeine has a half-life of six hours, which means it can stay in your system for up to 12 hours. So, if you’re trying to sleep at 11:00 PM and you had coffee at 6 PM, you’re going to have a tough time falling asleep. And, seeing how you need to get up in three hours, it would be better if you were to fall asleep instantly, wouldn’t it?

    An image of a young woman drinking her coffee.

    However, if you want to sleep even less than three hours, then by all means – drink your coffee. If you’re wondering what we’re on about – it’s coffee naps. This super-useful, 20-minute nap is a complete game-changer. We won’t get into too much detail, but just know that 20 minutes of shut-eye could give you a few hours of high energy levels.

    Get up early and get in bed early

    This one’s paramount. If you want to make the most of your three hours, you need to start your day as early as possible. That means getting up at 6 AM, 7 AM latest.
    From there, it’s a matter of getting in bed early – 10 PM, 11 PM at the latest. This will allow you to get a full eight hours of sleep, which is what you need to be productive and healthy, which will enable you to pull off an all-nighter on three hours of sleep, once in a while.

    an image of morning sunshine wakes up a man
    Chris

    Chris

    Specialized in mattresses and mattress toppers The key to having a night of restful sleep is by drinking a cup of chamomile tea and relaxing to your favorite audio book. Of course, when all else fails, maybe it’s time to buy a new mattress. That’s where I come into the spotlight.
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