How to Get 8 Hours of Sleep in 4 Hours

Sleep is essential for your health. Not only it plays a significant role in your physical and mental health, but it also affects how productive you are on a daily bases.

You should get at least 8 hours of sleep every night so you can stay fit and healthy, but what if sometimes you only have 4 hours to sleep? How can you get 8 hours of sleep in only 4 hours? Read our article and learn how to do this.

But before we get to this, we will talk about why is sleep so important and what could a lack of sleep do to you. Last updated Aug 4, 2020 @ 8:52 pm

Why Is Sleep so Essential?

Before you try to trick your mind into thinking that you’ve slept for 8 hours when you have actually slept only 4 hours, you should know why sleep is so important.

Sleep is essential to our health for many reasons and getting enough of a quality sleep has many benefits.

A good night’s sleep can impact your mood and make you feel better; it can improve your skin and your cognitive functions and boost your overall health and brain functions.

A deep sleep helps brain release hormones responsible for lowering the risk of diseases and improve your immune system.

What Are the Effects of Lack of Sleep?

Lack of sleep can have some devastating effects on your body. It can increase the risk of many chronic diseases including cardiovascular diseases, diabetes, obesity, and in some cases even cause premature death.

Besides this, it can also cause irritability, frequent mood swings, depression, fatigue, make you feel lethargic. It can make it difficult for you to concentrate, cause memory problems, weak your immune system, cause frequent infections, aging skin, low sex drive, impact your social life, etc.

While missing out on a few hours of sleep is not a big deal, not sleeping well continuously for many nights is not such a good thing and can lead to various problems.

Also getting enough hours of sleep but not getting enough of a quality sleep can lead to problems too. This means that you can sleep for 8 hours, but if you don’t sleep well, then it’s like you haven’t slept at all.

Sometimes your daily activities and life problems and worries can affect the quality of your sleep. Keep reading to learn how to improve the quality of your sleep and how to get 8 hours of sleep in only 4 hours and feel refreshed and full of energy.

How to Get 8 Hour of Sleep in 4 Hours

Here are some things you can do to improve the quality of your sleep and get 8 hours of sleep in 4 hours.

Practice Relaxing Activities

Falling asleep and staying asleep is almost impossible if you feel nervous, stressed and irritated. That’s why you need to try to calm down and relax completely before you go to bed. By doing so, you will prepare your brain and body for sleep mode and it will be easier for you to slip into a deep sleep.

Here is what you can do to relax:

  • Read a book – Reading a book is one of the best and most effective ways to relax and get rid of stress. You should try reading a book in bed so you can just set it aside when you start feeling sleepy and then just close your eyes and fall asleep.
  • Take a bath before going to bed – If your muscles are often sore after a long day at work, taking a hot bath right before going to bed can help you get rid of tension, relax and fall asleep easier.
  • Exercise regularly – To relax and get rid of tension in your muscles, you should also try to exercise regularly or practice yoga stretches. Yoga stretches are a great way to calm both your body and mind before you go to sleep.

Avoid Using Your Phone or Computer before Going to Bed

If your work requires you to spend the whole day in front of computer screen, you should give your brain a break from device screens right before bedtime.

The blue light that phone, computer and TV screens emit can have negative effects on your circadian rhythm which is why you should avoid using those devices at least an hour to an hour and a half before going to sleep.

Create a Perfect Sleeping Environment

To be able to fall asleep easier and get enough of a quality night’s sleep, you should create a perfect environment for sleeping, one that will stimulate falling asleep faster.

This means that you should make your bedroom dark and nice when you go to bed. Light sends signals to your brain to wake up while dark stimulates entering sleep mode.

In addition to this, you bedroom should also be at an ideal sleep temperature which is somewhere between 64-72° Fahrenheit. So it shouldn’t be too hot or too cold.

You should also make sure you have a comfortable mattress to sleep on. If your mattress is old and lumpy or sagging, it can be really difficult to get a restful and restorative sleep.

In such case you should get a new mattress that will provide you with a perfect balance of comfort and support needed for a quality and sound night’s sleep.

Avoid Smoking or Drinking Coffee or Alcohol before Going to Bed

Caffeine and nicotine can keep you awake and prevent you from sleeping well during the night, so you should avoid drinking coffee and smoking right before bedtime.

You should also try to avoid alcohol before bed as it may help you relax for a while, but it will interfere with your sleep cycle later.

Avoid Big and Heavy Meals, Sugary Foods and Refined Carbs before Going to Bed

You should try to eat your dinner earlier in the evening and avoid eating heavy meals. Also, spicy and acidic foods can cause heartburn and stomach pain during the night and disturb your sleep.

Eating sugary food and refined carbs such as white bread, white rice and pasta before sleep can trigger wakefulness at night and pull you out of a deep sleep.


Getting enough of a quality night’s sleep is essential for your overall heath. It’s been estimated that 8 hours of sleep is enough for proper functioning on a daily basis, but what if you can’t sleep for 8 hours and you have only 4 hours to get 8 hours of sleep?

Getting 8 hours of sleep and all the benefits of 8 hours of sleep in only 4 hours is possible and, with practice, it can be done efficiently.

In this article we talked about certain activities that can help you sleep better and get high quality sleep. Also, cutting out your technology, coffee and alcohol intake and spicy and sugary foods, etc. before bedtime plays a significant part in helping you get quality night’s sleep as well.

We hope our article will help you sleep better and achieve what you want.

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