A Brief Guide on How to Sleep Better Every Night

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1. The Science of Sleep

The average adult spends 36 % (or about one-third) of his or her life asleep.

Purpose of sleep:

  • Restoration
  • Memory consolidation
  • Metabolic health.

2. Restoration

The first purpose of sleep is restoration.

Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.


3. Metabolical Health

When we sleep 5.5 hours per night instead of 8.5 hours per night (recommended is 8 hours), we tend to burn more energy using carbs and protein, instead of fat.

This can result in fat gain and muscle loss. Also, insufficient sleep or abnormal sleep cycles can increase the risk of diabetes and heart disease.


4. Memory Consolidation

Sleep is crucial for memory consolidation, which is responsible for your long-term memories.

Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.


5. Cumulative Stress

Cumulative stress takes place when the inputs in our body like nutrition, sleep and other forms of recovery are not able to fulfill the drainers, like exercise, stress, and other forms of things that take away our energy.

6. How to Sleep Better

  • Develop a “power down” ritual before bed, limiting the use of technology and bright lights.
  • Use relaxation techniques like yoga or meditation.
  • Get some sun exposure every day.
  • Avoid caffeine.
  • Stop smoking or chewing tobacco.
  • Use the bedroom for sleep-related activities only, keeping it uncluttered and inducive to sleep.
  • Get some exercise in the day.
  • Keep room temperature ideal for sleep.
  • Avoid excessive alcohol.
  • Avoid noisy surroundings and conditions.

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