The Science of Sleep: A Brief Guide on How to Sleep Better Every Night

Dylan Letendre


Sleep is a very important part of life, it keeps you healthy and concentrated on everyday life things. If you didn’t have sleep you would not be able to perform during the day and start falling asleep. Researchers studied people who get 4 hours of sleep, people who get 6 hours of sleep, and people who get 8 hours of sleep per night for 2 weeks. The researchers said that the people who get four eight hours of sleep per night had no decrease in attention lapses or motor skill declines. Each day the attention lapses decreased for the people who got four to six hours of sleep per night for 14 days. 25 percent of the six hour people were falling asleep at random times throughout the day. Eventually the the people who had 6 hours of sleep started to have sleep deficits of people who haven’t slept in 2 days. This shows that getting sleep every night is very important.
To increase better sleep you should get at least 30 minutes outside in the sun each day. Another way to get better sleep and fall asleep faster is to reduce blue light in your surroundings like not watching TV right before you go to bed or being on your phone in bed because it will strain your eyes when you try to sleep. Most people drink caffeine during the day to keep them up but drinking caffeine in the late afternoon might not be the best idea. This will keep you up so try to avoid caffeine later in the day. A lot of people smoke nowadays which is really hard to quit but studies show that tobacco has an affect on sleeping and will make it hard to sleep. Also try to keep your bedroom a bedroom and not a multipurpose room because having TV’s or any electronics and clutter can cause distractions while trying to fall asleep. Those are some things you should try to avoid while trying to fall asleep at night.
There are a lot of natural sleep aids but some things like exercise is important to help you fall asleep. You know that feeling you get when you wake up in the morning that your full of energy, well exercising will help you burn that energy off and make it easier to sleep. But try to avoid exercising two to three hours before going to bed because it would be difficult to calm down. Other sleep aids are temperature, sound, and alcohol. Having the room temperature around 65 to 70 degrees fahrenheit also helps you have a better night sleep. Having a quiet room is key to being able to sleep, that’s what most people think, but if your like me sometimes having a fan or something to create white noise which helps you brain stay in focus on sleeping and not other surrounding noise. Alcohol also helps you fall asleep faster but waking up in the morning would be the hardest thing for people to do and you will not feel rested or have energy through the next day so other methods may be a good idea.