By: AEOP Membership Council Julie Yang

 I struggled with sleep throughout much of my life. On many nights, I could not fall asleep until hours after going to bed. Some nights, I would wake up in the darkness and lie there, not drifting off again until early dawn. It was frustrating, lying there and thinking about falling asleep, yet staying awake as the colors that seeped from the curtains changed from dark, to pale light, to deep gold. 

The truth is, I was not alone in this problem. In fact, a 2016 study by the Centers for Disease Control and Prevention (CDC) reported that “more than a third of American adults are not getting enough sleep on a regular basis.” For teens, the statistics are even higher. According to the National Sleep Foundation, in 2024, “8 out of every 10 teens don’t get enough sleep”—and the numbers are still increasing. This has begun to have serious impacts on our health, both mental and physical, and with that, the question arises: What can we possibly do about it? 

In this article, I will examine the science of sleep—the reason it is crucial to our health, and the potential causes of our struggle with it—but, most importantly, I will explore solutions we might implement in our lives to fix the problem and bring good rest back into our nights. 

The Science of Sleep

Sleep is beneficial to every system of our body, every area of our health. In fact, it is essential to our very survival. When we sleep, our resting body conserves energy, repairing injuries and strengthening our immune systems. Our brain resets itself, sorting and categorizing information that we absorbed during the day. When we rest well, our concentration, memory, and energy levels dramatically increase. Without enough sleep, our bodies and minds can deteriorate, making way for disease, cognitive decline, and emotional instability. 

When we sleep, our brain goes through stages, which scientists have categorized into two groups: rapid eye movement (REM) and non-REM (NREM). When we first fall asleep, we go through the NREM stage (which includes three sub-stages), and then enter the REM stage, repeating several cycles throughout the night. 

After we fall asleep, we first enter Stage 1 of NREM, a very light sleep that usually lasts for a couple of minutes. This transition phase from wakefulness to sleep means that we can still be easily awakened. During this stage, we may experience “hypnic jerks” (sudden muscle twitches) or the sensation of falling.

Soon after Stage 1, we enter Stage 2 of NREM, and our brain activity slows down. During this stage, scientists believe our brain processes memories and information, which means that it is crucial to our cognitive functions. In addition, our body temperatures drops, our heart rate slows, our muscles relax, and our body prepares to enter the deeper stages of sleep. 

Once we enter Stage 3 of NREM sleep, we have entered the deepest and most restorative stage of all the cycles. This stage typically lasts 20 to 40 minutes per cycle, and it is vital to our physical health. During Stage 3, our body repairs tissues, strengthens the immune system, and restores energy levels. In fact, without Stage 3, we would still feel tired and physically drained, no matter how much time we spent in the other stages. 

After Stage 3 NREM, the rapid eye movement (REM) sleep begins. As the name suggests, this stage is characterized by rapid movements of the eyes beneath the eyelids. This is linked to the fact that during REM sleep, our brains are very active (though our bodies are temporarily paralyzed). This is the stage 

where dreaming occurs. As the cycles of sleep repeat, REM sleep becomes longer, starting around 10 minutes and lasting up to an hour long. 

Causes of Poor Sleep 

During a normal, healthy night of rest, we go through several sleep cycles, with an adult expected to get around 4 to 6 cycles, and a teen 5 to 7 cycles. However, when these cycles are disturbed, or when we do not get as many cycles as we need, our bodies and minds suffer. 

Ideally, an adult should be getting 7 to 9 hours of sleep, and a teen should get 8 to 10 hours. Although individual needs may vary slightly, experts recommend going to bed between 9 to 11 p.m. for optimal health and functioning. 

However, sometimes it is difficult to fall asleep, even if we have been in bed for a long time. Common causes of poor sleep include stress, anxiety, and poor sleep hygiene. 

When we are stressed, our brains and bodies have a harder time slowing down, making sleep very difficult. To combat this problem, we can practice relaxation techniques such as deep breathing, meditation, or mindfulness to calm the mind and body. Establishing a bedtime routine that encourages relaxation instead of brain-stimulating activities can also improve sleep quality. 

Additionally, poor sleep hygiene negatively affects our health. If we have poor sleep hygiene, this means that our bodies’ natural rhythm (called the circadian rhythm) is disrupted. Poor sleep hygiene might include going to bed and waking up at different times each day, eating dinner late, engaging in stimulating activities before bed, consuming caffeine too late into the day, having an uncomfortable sleep environment, and spending too much time on screens. 

Tips on Improving Quality of Rest

To fix these problems, experts recommend eating dinner around two to three hours before bedtime, ideally in the 5 to 7 p.m. time frame, and developing a solid, calming bedtime routine, starting one hour before going to bed. The routine might include journaling, reading, stretching, taking a warm bath, or simply relaxing in bed. This gives our bodies and minds enough time to ease into a restful stage before drifting off to sleep. 

Screen time should be kept at a minimum during our bedtime routines, as blue light exposure disrupts our natural circadian rhythm and interferes with melatonin, the hormone crucial for regulating sleep. It can be difficult to cut down on screen time before bed, especially because so many things—work, entertainment, social connections—are online now. But making an effort to reduce screen time can significantly improve the quality of your sleep. By establishing a relaxing pre-sleep routine without screens, we can help signal 

to our brains that it’s time to unwind. Even small adjustments can have a positive impact on our overall rest and well-being. 

Getting enough physical exercise, having enough exposure to sunlight during the day, and avoiding caffeine 6 to 8 hours before bed all encourage better sleep. Having a healthy diet and eating natural foods high in tryptophan (such as turkey, fish, and pumpkin seeds), magnesium (such as avocados, almonds, bananas, and dark leafy green foods), and melatonin (such as kiwis, tart cherries, and nuts) also promotes quality rest. Finally, setting our bedrooms to a dark, cool, and quiet environment signals to our bodies that it is time to sleep, fostering deep and restful slumber. 

Conclusion 

It is essential for both physical and mental well-being to build solid sleep habits—and once you have built them, they will reward you throughout your life. By implementing a healthy routine into my own life, I have been able to sleep more soundly, feel more energized, stay focused throughout the day, and experience a greater sense of stability and happiness. 

The benefits of restful sleep are undeniable, and when we prioritize it, we give our bodies the chance to fully recharge, leading to a better quality of life. Sleep isn’t just about feeling rested—it directly contributes to a longer, healthier life. The tips shared in this article, such as creating a relaxing bedtime routine, optimizing your sleep environment, and managing screen time, are simple yet effective ways to improve your sleep. By cultivating good sleep habits, you are investing in your future. 

So, why wait? Start tonight by implementing these sleep tips and watch how they positively transform your rest, energy, and overall well-being. A few simple changes can lead to a lifetime of better sleep and a healthier, more fulfilling life. 

Good night—and sleep tight! 

Sources

“1 in 3 Adults Don’t Get Enough Sleep.” Centers for Disease Control and Prevention, 16 Feb. 2016, https://archive.cdc.gov/www_cdc_gov/media/releases/2016/p0215-enough-sleep.html. 

“Sleep.” Cleveland Clinic, 19 June 2023, https://my.clevelandclinic.org/health/body/12148-sleep-basics. 

“15 Proven Tips to Sleep Better at Night.” Healthline, 

https://www.healthline.com/nutrition/17-tips-to-sleep-better#melatonin. 

“Insomnia.” Mayo Clinic, 16 Jan. 2024, 

https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167. 

“How Sleep Affects Your Health.” National Heart Lung and Blood Institute, 

https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects. 

“Brain Basics: Understanding Sleep.” National Institute of Neurological Disorders and Stroke, https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sl eep. 

“Sleep in America Poll.” National Sleep Foundation, Mar. 2024, 

https://www.thensf.org/wp-content/uploads/2024/03/NSF-Sleep-in-America-2024-Report_final.pdf.