For Those Who Sleep Less Than 7 Hours: Valuable Tips To Change This

Whoever sleeps less than 7 hours does not give the brain enough time to recover and is therefore not like that during the day powerful. Therefore, you should train your organism to get enough sleep.

For anyone who sleeps less than 7 hours: valuable tips to change this

People who sleep less than 7 hours  over a longer period of time have to reckon with health consequences that gradually become noticeable.

The body and brain suffer from lack of sleep. Between 7 and 9 hours of sleep are recommended,  although age and individual needs also play a major role. However, you should sleep at least 7 hours.

Anyone who only sleeps between 4 and 6 hours over a longer period of time (so it is not a question of isolated insomnia) should change various habits and have a doctor examined.

Then we will give you various tips so that you can change your  lifestyle and sleep better. These recommendations are very useful if you have difficulty falling asleep or have trouble sleeping.

Try them out, you too can benefit.

If you don’t get enough sleep, we recommend the following simple steps

While it may surprise you, astronauts know best about sleep hygiene.

  • Those who spend long periods in space need to develop good sleeping habits in order to maintain their circadian rhythm.
  • From space, astronauts can observe the perfect daily routine on earth, from sunrise to the start of night.
  • In the loneliness of reduced space and weightlessness in space, astronauts lose contact with light and darkness, which is important to regulate the wake-sleep state.

The effects of these altered sleeping habits lead to serious problems, which can have serious consequences, especially for astronauts, who have to be highly concentrated in the event of error messages.

That’s why NASA has conducted interesting  studies  of the internal biological clock and recommends various steps  to promote better sleep.

Then you will learn more about it.


Regular sleep habits: your organism has an internal clock!

Our internal clock determines the circadian rhythm. The organism experiences different physiological changes at different times of the day.

  • Therefore, regular sleep times are recommended. If you always go to bed at the same time,  you can create balanced physiological changes.
  • The more constant you are with your daily routine, the more comfortable you will feel and the more you can recover while you sleep.

It is not always easy to keep regular sleep times. For example, those who have to work night shifts throw the biological clock out of rhythm. Nevertheless, in this case you should make sure to sleep between 7 and 9 hours. The following tips can help:

Sleep more hours: Make the environment sleep-promoting


You need darkness to sleep. The brain regulates the sleep-wake state with the intensity of light. If you are forced to sleep during the day, you should darken the room and keep the light out.

  • It is also important to turn off electronic devices. If you want to have a good rest while you sleep, you  have to turn off your cell phone, computer and television an hour before you go to sleep. Your brain will be grateful for that!

Room temperature and smells

It may seem unimportant, but these two factors should also be considered, the ideal room temperature is  between 15 and 22 degrees Celsius. 

  • Unpleasant smells can make it difficult to fall asleep and even lead to nightmares!
  • Lavender or vanilla, on the other hand, can have a very relaxing effect.

One hour of rest before bed


If you sleep less than 7 hours, this recommendation can help.

  • As already mentioned, turn off all electronic devices an hour before going to bed. Take a good book and read for a while. You shouldn’t be too fixated on sleeping. With a book you can relax and put away daily tensions and worries. Don’t think about what you have to do the next day, just concentrate on reading.

    Now everything is calm and relaxed. Gradually sleep will overtake you.

    A quick midday nap for insomnia

    Many people think that taking a quick midday nap will make you less tired in the evening. But this is not the case.

    • A healthy siesta lasts between 15 and 20 minutes,  longer is not recommended.
    • After that, you will be relaxed and active and will be able to fulfill your tasks and duties more easily.
    • However, if you sleep longer, you will achieve exactly the opposite effect: you will wake up tired and will not feel like sleeping in the evening.

    But a short nap at noon is very helpful in regulating the internal clock.

    If you sleep less than 7 hours, you should exercise to rearrange your brain. Put the tips mentioned into practice and stay consistent.

    If you have trouble sleeping over a longer period of time, you should definitely consult a specialist. It is important to find out the exact causes and understand clinical strategies that can be used to treat chronic insomnia.

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