Many of us believe that more sleep hours means better rest, but that’s not always true. What matters most is how well you sleep, how much deep and REM sleep you get, and how refreshed you feel when you wake up. A short sleep cycle can restore your brain and repair muscles just as well as longer, low-quality sleep. And in this guide, we’ll share with you some proven hacks for a better rest and sleep.

What Is Sleep Efficiency?

Sleep efficiency is the percentage of time you spend asleep. If you sleep for eight hours but only sleep six, your sleep efficiency is 75%. Higher sleep efficiency means deeper, uninterrupted sleep and better daytime energy.

And because not every hour of sleep is equal. Two hours of deep sleep can be more effective than five hours of light dozing. Quality sleep provides the hormonal balance, memory consolidation, and muscle repair your body needs.

How the body restores itself during deep sleep

During deep (slow-wave) sleep, your body:

• Releases growth and repair hormones for muscles and tissues.

• Clears metabolic waste from the brain.

• Strengthens immune function.

On top of that, REM sleep (dream sleep) helps learning, creativity, and emotional processing. Both phases are essential but efficient sleep cycles pack more of them into less time.

Common habits that reduce sleep efficiency

• Scrolling on the phone before falling asleep.

• Irregular sleep schedule.

• Heavy late meals or caffeine late in the day.

• Poor sleep environment, like open light, noise, and an uncomfortable mattress.

How to Sleep 8 Hours in 4 Hours

While technically it’s to truly replace 8 biological hours, but you can improve efficiency so 4–6 hours of sleep feel far more restorative.

Power of deep sleep and REM

If you can increase the percentage of deep and REM sleep during a short rest, you’ll feel more restored. The goal is to spend more of your time in the restorative phases rather than in light sleep.

Sleep cycles explained simply

Sleep moves in 90-minute cycles: light sleep, then deep sleep, and then REM. Most deep sleep happens in the first cycles. Shortening the time to fall asleep and reducing awakenings lets more full cycles happen in fewer hours.

Hacks that make short sleep feel longer

• Fall asleep faster (see breathing and relaxation techniques below).

• Remove interruptions like phones or lights.

• Use a low, cool room temperature, about 18–21°C, to help with deep sleep.

• Try a short pre-sleep routine (see Night Routine section) to force a quicker transition into deep sleep.

Is 6 Hours of Sleep Enough?

When 6 hours can work

For some adults, especially younger adults in good health with low stress, six hours can be enough if the sleep is high-quality and uninterrupted. If those six hours include good amounts of deep and REM sleep, you can feel alert and productive.

When 6 hours become harmful

If you are older, under chronic stress, ill, or doing heavy physical work, six hours may not allow enough deep or REM sleep. Over time, insufficient sleep can harm memory, mood, metabolism, and immunity.

Lifestyle factors (age, workload, health)

• Older adults often need more sleep.

• Shift workers or heavy labourers usually require extra rest for recovery.

• Medical conditions (depression, sleep apnea) can increase sleep needs.

Signs your body needs more rest

• Regular daytime drowsiness or microsleeps.

• Mood swings and poor concentration.

How to make 6 hours better

• Fix bedtime routine and consistent wake time.

• Remove light and noise.

• Use a comfortable mattress and pillow.

• Use targeted relaxation and breathing to fall asleep faster and reduce awakenings.

How to Sleep in Five Minutes

The 5-minute fall-asleep method

Falling asleep in five minutes is possible for many people after practice, especially if you already feel slightly tired. It’s about switching off the mind fast and relaxing the body.

Breathing techniques (like 4-7-8)

Try the 4-7-8 method: inhale quietly for 4 seconds, hold for 7 seconds, exhale slowly for 8 seconds. Repeat 4 times. This slows the heart rate and calms the nervous system.

Bedtime habits that prepare your brain to sleep fast

• Stop screen contact 30 minutes before bed.

• Avoid heavy food or tea close to bedtime.

• Dim the lights and reduce the sound.

• Keep a small ritual (2–3 minutes breathing or a calming oil) to cue the brain that it’s sleep time.

Night Routine for Better Sleep 

No heavy meals: Eat your last meal at least 2 hours before bed, because large meals can cause digestion to compete with sleep.
Limit screens: Phones and TVs emit blue light and engage your mind. Put them away 30–60 minutes before bed.
Light stretching: Gentle neck and shoulder stretches release tension and help breathing.
Calming environment: Cool room, dark curtains, quiet fan, or white noise if needed.
Herbal oils/warm baths/scents: A warm shower or bath raises the lower body temperature, signaling sleep. A gentle scent (lavender or a 

Natural Ways to Improve Sleep Quality

Warm shower

Take a warm shower, which can relax tight muscles and lower stress. When your body cools afterward, it naturally signals sleep mode.

Essential oils

Certain essential oils have calming scents that help the brain unwind. For many people, adding a light relaxation oil can be a simple bedtime ritual. A few drops on the temples, pulse points, or feet can help calm the senses while creating a consistent sleep signal for the brain. 

Breathwork

Slow breathing reduces heart rate and activates the parasympathetic system, the part responsible for rest. Even 2 minutes of deep breathing can change how quickly you fall asleep.

Sleep Disorders: When to Seek Help

Sometimes poor sleep is a sign of a deeper issue. It’s important to recognize when home remedies aren’t enough.

Signs of insomnia

• Taking more than 30 minutes to fall asleep regularly.

• Waking up multiple times at night.

• Feeling tired even after sleeping.

• Trouble focusing during the day.

Sleep apnea

If you snore loudly, wake up gasping, or feel exhausted despite full sleep hours, sleep apnea might be the cause. It reduces oxygen flow and interrupts deep sleep.

When home hacks are not enough

If you’ve tried improving your routine, reducing screen time, and following consistent sleep habits for 4–6 weeks but still struggle, it may be time to see a doctor or sleep specialist.

Conclusion

Good sleep isn’t about hitting a perfect eight hours every night but about how deeply and efficiently you sleep. Simple habits like reducing screen time, creating a calming night routine, breathing slowly, and managing stress can completely change the quality of your rest. Even if you sleep for fewer hours, better sleep efficiency helps you wake up fresher, clearer, and more energized.

Start with one or two small changes, stay consistent, and give your body time to adjust. Better sleep is not a one-night transformation but a collection of tiny habits that work together. And when your sleep improves, every part of your day improves with it.

FAQ’s

1. What are natural and organic oils used for?

They’re used for skin care, hair care, and overall wellness.

2. Are organic oils safe for all skin types?

Yes, most oils are safe for every skin type.

3. How long do natural oils last?

They usually last 6–12 months when stored properly.

4. Can I mix different organic oils together?

Yes, blending oils is safe and often gives better results.