Helpful Tips If You Get Little Sleep

· December 17, 2016
Your brain won't function right during the day if you sleep less than 7 hours, so you need to teach your body how to get enough rest

If you have a chronic lack of sleep, less than 7 hours a day, your health will be affected.

Little by little you will notice the effects of this lack of rest, both in your body and your brain.

To achieve a healthy and restorative rest, you must sleep between 7 and  9 hours. Obviously we all have different needs, and it differs between children and adults with advanced ages.

But we have to get at least 7 hours.

When our sleep varies between 4 and 6 hours on a regular basis (not counting occasional insomnia), it’s time to change routines or consult a physician.

We propose that you make some small changes in your daily habits. Whether or not you have problems getting enough sleep, they can be good for all of us.

Try them, you won’t lose anything and you’ll get more rest!

If You Get Little Sleep, Add These Simple Steps To Your Daily Routine

These facts may seem strange: the people who best understand healthy sleep are astronauts.

  • Living extended periods of time in outer space means they need to develop the right routines to maintain circadian rhythms.
  • From a space station, they can see Earth perfectly still and see the dawn occur in every corner of the world while night falls on others.
  • In their solitary little cubes without gravity, they lose contact with light and darkness that regulate their cycles of sleeping and wakefulness.

Also discover The 10 Commandments of Fighting Stress and Fatigue

The effects of sleep alteration provoke serious problems. Serious because we have to keep in mind that any mistake may be irreparable given the important work they do.

For this reason, NASA itself performs interesting studies about our biological clock and even advises us on how to get enough sleep.

We’ll explain below.

sunrise planet normal sleep

Keep Regular Hours. Your Body Has An Internal Clock!

We all have a “biological clock” that keeps our circadian rhythms. Physiological changes are regulated during 24 hour periods.

  • Following good routines such as eating and going to bed at regular times every day will guarantee these physiological changes are in harmony.
  • The more we stick to these cycles and daily routines, the better well-being and restfulness.

We know that keeping to these routines isn’t always possible. Working in shifts, for example, means we adjust our clocks.

When possible, in these cases we have to make sure we get 7 to 9 hours of solid rest. The following advice can help you.

External Signals That Surround Us

sleep with cell phone

You need darkness to sleep. That’s how our brains regulate sleep patterns. If you have to sleep during the day, pull down the shades and don’t let light in under your doors.

  • Other signals that we need to watch out for are electronic. To enjoy a good rest, you have to turn off the cell phone, the computer and the television one hour before going to bed. It’s hard, but your mind will thank you for it.

Discover Natural Remedies to Improve Your Memory

Room Temperature and Smells

It seems silly but it’s important to keep in mind. The ideal temperate for sleeping is between 15 and 22 degrees Celsius (59 to 72 Fahrenheit). 

  • An uncomfortable smell may disturb good sleep and may even give us nightmares.
  • Lavender or vanilla are very relaxing aromas.

A Good Hour’s Rest Before Sleeping


If you sleep less than 7 hours, this advice will help. One hour before going to sleep, turn off all electronic devices as we’ve said before.

  • Get comfortable with a book. Don’t think “I’ve got to sleep.” This is time to turn down the volume of our worries and “tomorrow I’ve got to…” and immerse yourself in reading.

Nothing matters now, everything has to be calm. Little by little and without realizing it drowsiness with reach your brain. Surrender to it.

Short Naps Help With Insomnia

It may seem contradictory, but let’s analyze this information.

  • The healthiest nap is between 15 and 20 minutes and we should not exceed this.
  • It’s the perfect amount of time to wake up more alert, restored.
  • Sleeping more will bring about the opposite: we wake up tired, and then won’t want to rest later on.

A little afternoon nap also helps our cycles and internal clock.

We also recommend reading 7 Tips to Lose Weight While You Sleep

To sum up, if you sleep less than 7 hours you should be aware that the key is in “teaching” your brain to regulate itself. You need to follow this advice consistently.

But don’t hesitate to contact your doctor about this problem. It’s important to know what’s behind this difficulty in resting and what clinical strategies you should follow if you have chronic insomnia.