How to Sleep Less and Better Naturally

How to sleep less (long-term goals)

The Table below (How to sleep less) is based on clinical experience of about two hundred Russian doctors teaching the Buteyko breathing method. They have taught thousands of people to increase their body-oxygen levels by breathing slower and less 24/7, during sleep too.

Respiratory
Frequency
Body oxygen
test result
Duration
of sleep
Quality
of sleep
>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

Effects of overbreathing on brain oxygen levels 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 7-9 minutes for maximum breath holding time) sleep naturally for 2 hours only. 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, naturally, and without any negative effects on the nervous system, one need to learn how to breathe slower and less 24/7.

How to sleep less (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:

How to sleep less (chart) 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).

3. Grounding. Earthing provides free electrons for the nerve and muscle cells and dramatically improves quality of sleep in people with sleeping problems.

Man sleeping with less clothing 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 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:
- Good Sleep Hygiene Guide: More ideas related to daily lifestyle factors for sleeping less and better
- How to Sleep Less and Better Naturally - YouTube video
- Mouth Taping Instructions
- Earthing and How to Ground Yourself
- How to Fall Asleep Fast: Easy breathing exercise
- Best Sleep Positions - Medical summary with 24 clinical studies quoted

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