Health | Sleep | Science
How to Sleep Better According to Science
Science-Based tips from a 2-Hour Ph.D. Lecture
Recently I watched a curious video lecture about the quality of sleep by a Doctor of Biological Sciences. If you have 2 hours of free time and desire to watch it — welcome to YouTube.
Otherwise, here is a summary of this 2-hour lecture.
The most important things
In sleep, the body repairs and regulates itself
Some people are dying from lack of sleep. This is not an accurate statement. They die for lack of repairing their internal organs. Internal organs need everyday treatment. The body can take care of itself and provide this treatment during sleep.
Regular sleeping schedule is crucial
The best you can do for your body is to create a stable routine. Go to bed and get up at the same time every day. It is more important for your recovery than a couple of extra hours of sleep.
Place and conditions affect sleep quality
You can get the best rest during the night following the next rules:
- room should be dark, no bright lights
- room should be as quiet as possible
- room temperature should be cool
- the mattress should be good and stiff
- avoid extra stimulation before sleep (no phone)
Following the above principles would improve the quality of your sleep.
Deep sleep phase
In the phase of deep sleep brain repairs itself and the body. If you awaken a person in this phase, he will be inhibited.
REM sleep phase
There is a phase of REM sleep: in it, the brain experiences different impressions, sees dreams, structures, and remembers information. If you awaken a person in this phase, he will remember his dream.
REM phase + Deep phase = Sleep cycle
Together, these two phases last about 1.5 hours. Therefore, healthy sleep is a multiple of one and a half hours: 6, 7.5, or 9 hours. Plus or minus half an hour. In other words 4, 5, or 6 full cycles of sleep.
Daytime sleep
It is a good idea to have a nap in the middle of the day. But it’s important to sleep 20 minutes or 1.5 hours. Otherwise, a person can awake in the deep sleep phase and be inhibited then.
Final Thoughts
I hope you apply the helpful tips above to sleep better.
This summary is as short as possible. A more detailed and longer one is coming soon. Please share in the comment section what is interesting for you on the topic of sleep. I’ll try to find and share information about it.
Also, you may be interested in my other articles related to health and sleep. For example, One thing you can do now to sleep better or How did I improve my sleep during the senior year of university.
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