How to Sleep Less (4-5-6 Hours Only) and Better Naturally
Sleeping for 4-5-6 hours only (or even less)
The Table below (How to sleep less) is based on clinical experience of about two hundred Russian doctors teaching the Buteyko breathing method, as well as yoga data. These MDs have taught thousands of people to increase their body-oxygen levels by breathing slower and less 24/7, during sleep too. This also naturally prevents any signs of being tired.
|>26 breaths/min||<10 s||Often >10 hours||Often very poor|
|15-26 breaths/min||10-20 s||Often >9 hours||Often poor|
|12-20 breaths/min||20-40 s||6-8 hours||Insomnia possible|
|7-12 breaths/min||40-80 s||4 hours||Excellent|
|5 breaths/min||2 min||3 hours||Excellent|
|3 breaths/min||3 min||2 hours||Excellent|
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.
Ancient 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. These ideal results. My students who got up to about 60 s for the morning CP test, commonly slept for about 4-5 hours only. With around 30-40 seconds for the morning body O2 test, sleeping about 6 hours is very common. 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).
Hence, in order to sleep less and down to about 4 hours only, naturally, and without any negative effects on the nervous system, one need to learn how to breathe in accordance with Dr. Buteyko norms for breathing. See Learning section of this site for this breathing retraining program.
How to sleep less or 4-5-6 hours (short-term lifestyle factors)
In order to sleep less, one needs to understand a difference between short-term lifestyle factors and long term-goals.
Here are key lifestyle factors for sleeping less and better naturally:
1. Mouth taping. If your mouth is dry, when you wake up, tape it (see the link below for instructions).
2. Right sleep positions: ideally, sitting, then prone (on the chest) or the left side. Try to to avoid the right side and always avoid supine sleep (or on the back) that causes tiredness.
3. Grounding. Earthing provides free electrons for the nerve and muscle cells and dramatically improves quality of sleep in people with sleeping problems.
4. Less blankets. Create as cold conditions as possible (just enough to fall asleep). For keeping yourself warmer, use a jacket or coat, but not another blanket.
5. Hard surface. Sleep on a hard surface (e.g., on a wooden floor covered with 1 or 2 layers of a thin blanket).
It is good if you wake up at night feeling uncomfortable due to too tough surface and cold conditions.
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. I encourage my students to test these ideas in practice.
You can find more information with extra details and a systematic approach to sleep and related lifestyle factors in Dr. Artour Rakhimov's book "Sleep Better and Less - Naturally".
In this video (on the right), Dr. Artour Rakhimov explains "How to Sleep Less".
Related web pages:
Or go back to Symptoms
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