Not enough time in a day… is a common mantra in our society. But what if we could change this and gain extra 3 hours in a day to do more, become more, have more energy, and achieve those goals sooner. Does all of this come for free? of course not. There is always a level of sacrifice. However the pain can be eased and turned into a benefit. Let me explain.

To have more time in a day (without reorganising where you spend your time) is to sleep less. It’s that simple.

There are many famous inventors that lived a healthy life on small amount of sleep. Some of these are Leonardo da Vinci slept only 1.5 – 2 hours a day on polyphasic sleep – taking a nap 15 – 20 minutes for every four hours that he was awake. Polyphasic sleep is not ideal for most in our current society since we cannot be napping every few hours. But Nikola Tesla slept just 2 – 3 hours a day, Thomas Edison slept less than 5 hours a night and Sir Isaac Newton 3-4 hours of sleep daily. So it must be possible to get by with a reduce sleepping pattern. Those inventors lived a long life and achieved greatness in their time. So why not you!

So how do you sleep less (5 hours per night) and have more energy to do more?

I set to find out the answer to this back in September 2009 when I published my 1st self experiments on sleeping less and having more energy. My usual habit was 8/9 hours per night of sleeping and I wanted to recoup a maximum of 3 hours per day. Basically sleep 5 hours per night without reducing the quality of my sleep and still feeling full of energy both physically and emotionally. Since then alot has changed and I use various tools to help me achieve this perfect balance of feeling great and sleeping less.

And now, for my perfected formula.

Prepare – stuff you need

• 10,000-lux Therapy light – $90 (NatureBright SunTouch Plus Light and Ion Therapy Lamp)
• Sleep monitor – 99c (I use this 99c Sleep Cycle iPhone app) to $40.
• Caffeine – I prefer tea but coffee is fine too – $10

How it’s done – step by step

Follow this consistent pattern for the next 2 weeks and I guarantee you that you will sleep less and have more energy.

Before you sleep

• Setup a consistent sleep and wake time. Going by the sleep cycle graphs your best sleep time is between 12am-3am. Therefore set your sleep time around 12am and wake time around 5am. I typically get ready to sleep around 11:40pm each night. So by the time you snooze away it will be 12am.
• Learn to still your mind (rid the monkey mind) through meditatation so that you can fall asleep faster. Meditation is all about stilling and relaxing your mind – being in the present moment. When your mind is free & relaxed your body will learn to follow, to relax. And if you are laying down while doing this you will fall asleep faster.
• Excercise throughout the day to raise your body temperature. What goes up must come down. Your body temperature always spikes with excercise and will drop at night and yield very good “deep sleep”. Remember, it’s the quality not quantity of your sleep that counts in feeling & being rested.
• Find the times your mind switches into REM state. You do not want to wake up in deep sleep. Only REM. You can manipulate your wake up time or use a number of handy sleep aid applications (like sleep cycle which I use) which monitors your sleep cycle and wakes you up in your REM state. Another way to tell is if you wake up in the morning directly from a dream. This is REM state, the dreaming phase when you mind is close to being awake.

After you wake up

• First thing you do when you open your eyes is Jump out of bed with energy. This anchors waking up with energy. It is a form of Neuro-Linguistic Programming (NLP) called anchoring and works wonders.
• Jump around for a minute or 2 spinning your arms and doing the Anthony Robbins lift. This gets the heart pumping, blood moving throughout your body quicker (you did sleep for couple of hours) and increases your breathing rate. This should definitely wake you up! Do this in intervals for the next hour if you feel tired again.
• Sit in front of the 10,000-lux Therapy light for around 1 hour. See my previous post on best practise methods of using this lamp. I like to educate myself by reading a book during this period but you can also check your emails, catchup on the news, trade shares (if you are on the west coast) or write code (hack away). Do something that is productive since the morning energy is best used on productive tasks.
• Make yourself a nice cup of tea or coffee. Make sure there is caffeine in it. Caffeine is best taken early in the morning to stimulate your nervous system and helps with waking you up & bringing alertness. You can also drink Yerba Mate to give you a morning energy kick.
• Now that you have extra 3 hours in a day – Keep yourself busy. Don’t sit around doing nothing since this is demotivating and unproductive. If you do nothing you will fall asleep again. You are waking up for a purpose so take advantage of this extra time. Read an educational book, write code, trade shares etc…
• And don’t forget a good breakfast. A healthy and energising breakfast in the morning sets your mental and phsyical body up for the day. Which is why breakfast is called the most important part of the day. Read through my perfect breakfast program if you need a refresher on what to eat or are looking for something with a good kick.

Is this a lot? Of course not. Once it becomes a habit you won’t even have to think about what to do next. It will all flow together smoothly and be part of your daily routine.

Benefits:

• Awake while the rest of the world sleeps – just knowing this is motivating since it gives you a head start to the day.
• Peace – the world is quiet and you can concentrate and gather your thoughts easier. It’s a good time to do work that requires a lot of concentration. I like to read in the morning. My mind is open to learning new things and soaks up everything like a sponge. If you have always wanted to accelerate your learning then this is a good reason – give it a shot.
• Better digestion – if you look at the chart below you will see that bowel movement occurs naturally around 8am each day. Because you are awake and your body knows, this part of your body’s cycle can advance. If you are sleeping your whole body is asleep and no bowel movements. Removing waste is an important biological process and if interrupted throws your metabolism out leading to bloated stomach and more waste in your body. I have an unproven theory here that allowing this natural cycle to work helps with weight loss because your bowel is emptied each day.

Some features of the human circadian biological clock - Wiki

• Last but not least, MORE TIME to do more stuff. You need to make sure that the extra time you have is spent wisely doing something productive. Doing something productive is encouraging and motivating. Seeing goals get ticked off makes you feel good and ultimately paints a positive picture “do more to feel good” – the reward centers in your brain secrete more serotonin and you overall feel better and better each day to wake up early and get going. Once you start waking up early a powerful association of getting stuff done and feeling good gets cemented into your nervous system.

If you are already sleeping less and doing more I would love to hear about it. Use the comments below to share how you did it and benefits you received from it.

Here’s to sleeping less and doing more!

Ernest

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If you ever wondered why people feel grumpy, low on energy and depressed during winter season, long hours in the office or why 1 in 5 people in the UK suffer from Depression then read on.

Back in September last year (2009) I covered light therapy as one of the methods used in controlling your sleeping cycle and having more energy. Since we are now officially in winter (USA timezone) I have switched on an alternative source of 10,000 lux – the NatureBright SunTouch Plus Light and Ion Therapy Lamp. Every morning for 1 hour I sit in front of a 10,000-lux lamp (as shown below) educating myself while receiving the required daily intake of light to help lift my mood, stabilize my rhythms and invigorate my body. By the time the 1 hour is up I feel refreshed, full of energy and fully awake.

Me (Ernest) getting my daily 1 hour of 10,000-lux of Light. The only source of light in this picture is the 10,000 lux lamp - very bright!

Benefits of light therapy

Light therapy is a replacement for those of us who do not get at least 1 hour of sun light (10,000-lux of light) everyday. And that is just about everyone who works in an office, drives to work and works though lunch. Most indoor office light only gives out 300-lux of light. A candle in a dim room gives out 3-lux of light; for comparison. Outdoors on a sunny day is 500- 1,000 times brighter than office or room lighting. Not forgetting that during winter the amount of available natural light is reduced due to shorter days and more cloud cover.

10,000-lux of light has the power to:

• help Lift your spirits,
• balance your body clock,
• lift your mood,
• stabilize your internal rhythms,
• invigorate your body systems leaving you feeling rested, refreshed, and nourished all over and
• it can reduce the nagging symptoms of Seasonal Affective Disorder (SAD). If you want to know whether you are suffering from SAD click here for a quick free test.

How the lamp works

The Sun Touch Plus emits energizing, healing rays, using 10,000-lux Sky Effect light while simultaneously releasing streams of negative ions. It creates the same fresh air you feel by a waterfall or from an ocean breeze.

Scientific researchers have discovered a new light receptor in the eye’s retina that interprets signals from light rays, and sends the information to sections of our brain that stimulate hormone secretion and body rhythms. The Sun Touch Plus’ Sky Effect lamps emit the optimal blue light (white light is made up of colours – think of a rainbow) that best stimulates these receptors, which send signals to neurological receptors, energizing important centers in the body. (Amazon)

The trick is to make sure that the light enters your eyes from the top– just like the sun light would on a sunny day. I achieve this by lifting the device on some books to raise it higher and then proceed to read a book which is laying flat on the table in front of the device. Time goes by very quick, and by the time the auto timer on the device turns off the light I feel amazing and ready to tackle another amazing day. Who would have thought that a $100 device could make such a huge difference!

Where to get the lamp

I use the NatureBright SunTouch Plus Light and Ion Therapy Lamp from Amazon. For those that know me well will know that I do a lot of research before committing to any investment. In future posts I will explain how this therapy has played a major role in reshaping my everyday life. For now if you are interested grab it from Amazon here.

If you found this post useful and / or have or are using light therapy then share your experiences with everyone by posting a comment below.

Sources / mentions in article:

Still not convinved? Here are some comments from users of NatureBright SunTouch Plus Light and Ion Therapy Lamp from Amazon

I wouldnt’ have believed it if I hadn’t tried it, February 28, 2008

By Super Happy Gal

I’m a 34 year old woman. I’ve used this light faithfully for about a month. Until about day #12 I would have told you it was a hoax. But the light said it could take up to two weeks before you could see results. So I stuck with it and I will tell you that it really works. It’s a subtle but big difference (i.e. it doesn’t change your personality, just your energy and mood) in my mood and energy level. I will use this at the beginning of every winter, into spring. I get really tired with low energy in winter. My energy level has gradually increased until I am my regular, energetic self. I’ve told all my sisters to get one. I work as a nail technician and have told my clients to get one. Everyone is wondering if I get some kind of kickback from Naturebright. I tell them that I should be, but I’m not. I use my husband as the real critic and he swears it has made me a lot more energetic with a more even mood. So there you have it. Also, I looked at the Mayo-clinic websight and their research seems to support the light therapy. My dad is a psychologist and all the research he’s read supports light therapy. Just make sure you get a 10,000 lux lamp. I really like this one, though because of the optional ion thing. Even though I have no feedback on that because I haven’t used that yet. I wanted to try one thing at a time so I would know the difference. This is getting long. Anywho, I would definitely recommend this lamp for its effectiveness and reasonable price. See ya! Read more.

Bye Bye Winter Blues!, January 7, 2008

By J. Bowley “J B” (Westerly, RI)

I have had winter SAD for a long time and if I knew the enormous difference this thing would have made I could have saved myself many seasons of suffering. Within a few days my mood has done a complete 180! I feel like “my old self” again! Thanks Naturebright your product has changed my life and I dont ever want to go without it again. Read more.

A miracle!, December 4, 2009

By J. Davies (Chicago, IL USA)

I cannot believe how wonderful this product is. If I knew, I would have bought it years ago! I have suffered from SAD for years, since college, getting progressively worse each year. Last winter was the longest, grayest and coldest in memory in the Chicagoland area. We followed with a cool gray summer and long, cool gray fall. I was at my wits end. Amazon had a price on lamps that was reasonable compared to any lamps sold in years past. In just a few short days I feel amazing! I use the lamp for 30 minutes in the morning while checking emails, and again for 10 minutes in the late afternoon. It is dark here around 4:30pm with the worst yet to come. It has been gray 9 out of 10 days on average. I usually NEED a nap around 3pm and the length was increasing from 30 minutes to over an hour. I have not taken or felt the need to take a nap since using the lamp. Also, I would usually be crashing by 8pm, struggling to keep my eyes open until 10:30, not any longer. I wake up refreshed at 4:30am-my usual summer time-I am a morning person ; ) I have had more energy and enthusiasm and feel much more like myself. I am getting a lamp for my mother and recommending it to anyone who asks about my improved mood and energy level. I can’t say enough positive things about this product and I never write reviews. I can only say try this lamp. Oh…I do not mind the negative ion therapy. It doesn’t smell bad, as others wrote, kind of like the smell after a good rain. The unit is the perfect size to sit on a desk and seems quite sturdy. I terrific value for my mental well being!!! Read more.

I Wish I Would Have Bought This Years Ago, November 16, 2009

By M. Unruh “Missouri girl” (Kansas City, MO USA)

I have suffered from Seasonal Affective Disorder for over seven years. It is usually a fairly insidious onset until by January or February I am not getting out of bed and sleeping for over 12 hours a day. I have literally tried everything: medication, behavioral therapy, and multiple lifestyle changes. I wish I would have purchased this years ago.

I have had this for five days and there is a huge difference in my energy, mood, and circadian rhythm. I use it for thirty minutes when I first wake up. Since waking up with SAD is very difficult, I will place it on my coffee table and will watch the morning news while using the lamp (my biggest battle is getting out of bed to the couch, which isn’t too bad). Then I will use it between 5-6 p.m.

As for some of the prior reviews, I can agree that there is a smell associated when the ion therapy is in use. However, it does not bother me that much. It smells much like a new plastic item does, but I think that scent decreases with use. Read more.

Wide awake, November 11, 2009

By N in maine (maine)

It is 6am in the (soon to be) frozen north and pitch black outside but I am wide awake and full of energy. I love my light box. It is light and easy to use. I understand the bulbs get very hot but you would never know it because they are behind the frosted screen so it is also safe. The product is excellent and my biggest concern before buying it was whether light therapy works or not. I can tell you it works great with me. I have never used the ion-function so I can’t tell you about that. Before using it make sure you read the instructions and check out websites that can tell you how light therapy works. If the light is not close enough to you or if you use it the wrong time of day then it will not work.  Read more.

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This article on sleeping less and having more energy is now superseeded by my new blog post entry located here. It details how to sleep 5 hours per night and have more energy and vibe in every day – a step by step guide! URL: http://blog.ernestsemerda.com/2010/08/06/sleep-5-hours-night/

Time is precious and once you factor in sleep into a 24 hour day you realize that there isn’t that much time to do everything you want. What if you could recoup some of those sleeping hours and turn them into productive hours.

I started my search so that I could sleep less and hopefully have enough energy in the day to keep going without damaging my body or mind.

I came across a drug called Modafinil, meaning “good arousal” in Greek. It’s a stimulant that since its launch seven years ago has acquired a near-mythical reputation for wiring you awake without the jitters, euphoria and eventual crash that come after caffeine or amphetamines. However the more I looked into this I realized something like this could damage my body or mind. Crossed that one off.

Then I came across some research articles on sleep which questioned why humans need to sleep the standard 8 hours, provided depth into insomnia & common sleep issues, Melatonin (the power house of our cells) and light processing. I started experimenting on myself based on what I learnt and I think I nailed it. How to sleep less and have more energy.

First, a bit about sleeping

A good night’s sleep always starts with “deep sleep” for around 2-3 hours when more blood moves to your muscles to repair them and you “do not dream”. Your body is like jelly in this state. After deep sleep you move into REM which is a state close to being awake and is the state “you dream” as your brain “organises” all your memories. At the start of the night the deep and REM are longer states (see diagram below) and as it get’s closer to the day each state shortens.

Sleep Cycles

So how does one sleep less and have more energy? Here is my daily ritual:

a. Get at least an hour of sunlight per day

Your eyes need to process 10,000 lux of energy – the energy the sun gives out. For perspective, the light inside the office is only 300 lux and a dark room with a candle is 3 lux. People who do not get enough lux are more prone to depression and anxiety – which explains why so many office workers are depressed and unhappy in the office. 10,000 lux entering your eyes tells your brain “stay awake & full of energy”. In a darker room the eyes tell your brain to start increasing “melatonin” chemical which slowly puts you to sleep.

For the purpose of manipulating melatonin levels or timing, light boxes providing intense artificial illumination are effective.

The production of the hormone melatonin, a sleep regulator, is inhibited by light and permitted by darkness. To some degree, the reverse is true for serotonin, which has been linked to mood disorders.

If you cannot get 1 hour of sun each day I recommend you purchase a NatureBright SunTouch Plus Light and Ion Therapy Lamp and use it at your desk. This and similar lamps push out 10,000 lux of light. I covered light therapy and how to lift your mood, stabilize your rhythms and invigorate your body in a post located here.

Sources:

• Light therapy – http://en.wikipedia.org/wiki/Light_therapy
• Differential effects of light wavelength in phase advancing the melatonin rhythm – http://www3.interscience.wiley.com/journal/118782571/abstract?CRETRY=1&SRETRY=0
• Seasonal affective disorder – http://en.wikipedia.org/wiki/Seasonal_affective_disorder

b. Exercise to spike your core temp

Exercise each day (at the gym or power walking) to spike your core body temperature by a few degrees. The best night’s sleep occurs when you body core temperature drops by 1-2 degrees. Which is why people associate exercise with sleeping well and why it’s easier to sleep in a cooler room (your body temperature drops during a good sleep) then a hot room.

c. Follow a consistent “sleep time” and “wake time”

Try not to sleep less then 4 hours or more then 10 or you can die. The pattern of sleep time and wake time is important so your brain knows when to sleep and when to wake. You are basically building a “pattern” and will fall asleep within minutes once this pattern is encoded; while people who don’t have a pattern lay in bed pondering and turning. You will want to reshuffle your wake up time until you find the time when you are in REM (rapid eye movement) state. You know you were in REM when you woke up because you can recall your dream. REM is the closest state to being awake and when you get up in this state you will feel immediately awake. When you wake up in deep sleep you will feel groggy for an hour or 2 so best to go back to sleep until you hit REM again. REM is the longest between midnight and 4am and shortens to a 10-15 minute interval around 7-10am.

d. Power nap / meditate during the day

If you have successfully reduced your sleep to 5/6 hours per night make sure you power nap or meditate in the afternoon for no more then 30 minutes. You want to avoid falling into deep sleep hence the 30 minute limit. This will be a REM state benefiting your mind. Set an alarm for 30 minutes if you need to. I meditate in the afternoons to reboot my brain from the day’s stresses, recycle my energy and build umph in the hours ahead.

I have shared with you how I set my mind and body to “sleep properly” at night and “stay awake full of energy” during the day. This is no magic formula just a set of tools which you too can use to tweak your body & mind for maximum efficiency. Like all new tools you need to establish a new set of habits. If you need help with this I recommend you read my post on developing new habits located here.

Enjoy this new set of tools and let me know how it has worked for you.
Ernest.

Links mentioned in this post:

• Light therapy – lift your mood, stabilize your rhythms and invigorate your body:
  http://blog.ernestsemerda.com/2010/01/18/light-therapy-lift-your-mood-stabilize-your-rhythms-and-invigorate-your-body/
• 21 day challenge – develop new habits:
  http://blog.ernestsemerda.com/2009/11/17/21-day-challenge-%E2%80%93-develop-new-habits/
• NatureBright SunTouch Plus Light and Ion Therapy Lamp:
  http://ernestblog.com/naturebright-suntouch-plus-light-and-ion-therapy-lamp
• Light therapy:
  http://en.wikipedia.org/wiki/Light_therapy
• Differential effects of light wavelength in phase advancing the melatonin rhythm:
  http://www3.interscience.wiley.com/journal/118782571/abstract?CRETRY=1&SRETRY=0
• Seasonal affective disorder:
  http://en.wikipedia.org/wiki/Seasonal_affective_disorder

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