Personal productivity

You can sleep better at night [naturally]: Here’s how

Do you want to sleep better at night?

Within the context of this post are natural ways to help you do just that.

Being able to sleep better at night comes with a lot of benefits to the mind and body especially for young adults.

Young adults, most of which are in colleges and few in their entry level jobs, need to be sharp during the day to be more productive.

A night of good sleep has been firmly tied to sound academic performance.

It is a vital component in the plan for a successful examination.

Some factors that could cause sleep difficulties are the usage of alcohol and other substances plus even withdrawal from these substances.

But in the case of withdrawal symptoms, sleep difficulty can only occur for a short period of time while the body recuperates and reverts back to its normal functionality.

Many resolve to the use of substances in order to get better sleep.

While these substances can produce desired results in a short term, the terminus can be unfavorable. 

As a result of this, it becomes incumbent on young adults to withdraw from said substances and give heedance to natural ways to get better sleep at night.

DISCLAIMER: The contents of this article are for informational purposes only and do not provide medical advice, diagnosis, or treatment options.


What does having a better sleep actually mean and what does it look like?

Typically, a good sleep would incur a period of both deep and shallow unconsciousness that is sufficient for the body to repair and restore body functions.

So, to answer the above questions without attaching much ambiguities, having a better sleep depends on

  • The duration of sleep and 
  • The sleep quality.

Ideally, you’d know you had a good night’s sleep when you wake up feeling rejuvenated and not debilitated or fuzzy.

A better sleep will border upon a clear improvement on the way you feel after waking up.


Sleep duration is clearly defined by the amount of sleep you get at night -or- the amount of time you spend on the bed asleep.


This can be defined either in objective or subjective terms.

By using objective measures of sleep, such as polysomnography, sleep quality can be characterized by

  • the amount of slow-wave sleep (SWS) and
  • rapid eye movement (REM) sleep one gets at night. 
REM sleep stages

These 2 stages of sleep occur with various duration as the night progresses. 

SWS is deep sleep and has a restorative function whereas both REM and SWS function toward memory consolidation

By using a device [actigragh] to record and analyze the sleep pattern of a subject.

Sleep quality can be defined by Sleep Efficiency (SE), as well as Sleep-Onset Latency (SOL), the amount of time one takes to fall asleep at night.

This varies with age.

Knowing a better sleep at night
Sleep Efficiency (SE) in relation to Sleep Onset Latency (SOL) to determine sleep quality

Subjective measures of sleep quality can be obtained by distributing questionnaires.

Typically, the Pittsburgh Sleep Quality Index questionnaire is used by medical experts to determine the quality of sleep


Let’s discuss how you can get better sleep naturally.

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