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.
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:
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.
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".
Reference pages: Breathing norms and the DIY body oxygen test:
- Breathing norms: Parameters, graph, and description of the normal breathing pattern
- Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
References: pages about CO2 effect:
- Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs
- The Bohr effect: How and why oxygen is released by red blood cells in body tissues
- Nerve stabilization: Carbon dioxide has powerful calmative and sedative effects on brain neurons and nerve cells
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