Safe reinforcement learning (RL) is crucial for deploying RL agents in real-world applications, as it aims to maximize long-term rewards while satisfying safety constraints. However, safe RL often suffers from sample inefficiency, requiring extensive interactions with the environment to learn a safe policy. We propose Efficient Safe Policy Optimization (ESPO), a novel approach that enhances the efficiency of safe RL through sample manipulation. ESPO employs an optimization framework with three modes: maximizing rewards, minimizing costs, and balancing the trade-off between the two. By dynamically adjusting the sampling process based on the observed conflict between reward and safety gradients, ESPO theoretically guarantees convergence, optimization stability, and improved sample complexity bounds. Experiments on the Safety-MuJoCo and Omnisafe benchmarks demonstrate that ESPO significantly outperforms existing primal-based and primal-dual-based baselines in terms of reward maximization and constraint satisfaction. Moreover, ESPO achieves substantial gains in sample efficiency, requiring 25--29\% fewer samples than baselines, and reduces training time by 21--38\%. Code is available at the link: https://sites.google.com/view/espo-rl/home.