Sleep: How to Sleep Better & Science Behind It

Begin tomorrow with better sleep!

Evolve helps you switch off for the day and sleep better every night

jump to: how evolve helps | the science | blogs and articles

Sleep better with

“Happiness consists of getting enough sleep. Just that, nothing more.”

Switch off for the day

Our content for sleep helps you to switch off for the day and prepare the body to fall asleep faster.

Get better quality sleep

At Evolve, we believe that you should start tomorrow, today. Our guided audios for sleep are designed to slow down your heart rate, allow your mind to rest and improve the quality of your sleep.

Fight stress and repair your body

With our app, you can put away today’s stresses and tomorrow’s worries, and focus on repair and recharging your body and getting more restful sleep

Try our content

Here’s a sample daily mindfulness audio you’ll find on the app 😊

mindful chai

The science of sleep

What is sleep?

Sleep is our body’s way of recharging and rejuvenating in order to prepare for the next day. When we sleep, our nervous system is inactive and resting, our muscles relax and our consciousness is suspended.

The need to sleep better

It’s always nice to sleep well and you will often hear the phrase ‘a good night’s sleep’. But what does it mean and what is the need to sleep better?

When you sleep 7-8 hours without disturbances or bad dreams, you sleep well. That is the closest you will ever come to finding a definition of a good night’s sleep.

However, this is not simple. Statistics show that 74% of millennials don’t sleep well and need to sleep better every night. This can be achieved by sleeping at the same time every night, practicing good sleep habits and knowing how to switch off for the day.

When you sleep well at night, you can tackle the next day with ease. You are refreshed and recharged, possibly in a good mood and have the mental and physical energy to go about your day. That is the main need to sleep better.

What is the importance of sleep?

Sleep is important because it enables the body to repair and get ready for the next day. Sleep is vital for our organs as well, which require rest after helping us through the day. Good quality sleep to feel refreshed and recharged in the morning, is called deep sleep. In order to achieve it, we need to ensure good quality of sleep. An improved sleep quality and being able to fall asleep fast also helps us achieve rapid eye movement (REM) sleep, which fosters brain activity and promotes learning.

Getting adequate rest may also help prevent excess weight gain, heart disease, increased illness duration, headaches and reduce stress and anxiety. If you’re unable to sleep for a prolonged period of time, you may have acute or chronic insomnia, a sleep disorder. If you have not been sleeping well for over 3 weeks, Evolve is not the right app for you. Write to us at info@evolveinc.in and we’ll be happy to connect you with a therapist or qualified expert who can help you.

What are the causes for lack of sleep?

The most common reasons for sleep deprivation include sleep disorders, depression, excessive stress and anxiety, any illness, late night eating, hormonal imbalances, increased energy and more. Lack of proper sleep can have long term health benefits, but in the short run, it will make you feel tired the next day and render you unable to get through the day at full capacity.

The benefits of good sleep

Sleeping well at night comes with a variety of benefits. Here are some benefits of good sleep.

Relaxed body and mind
Increased productivity
Improved immunity

Relax your body and mind

First and foremost, when you sleep at night, your body gets a chance to repair stress overnight and relax. Your heart, brain and muscles rest and develop. In fact, good sleep every night can help improve memory and develop learning skills as your brain becomes stronger.

Increased productivity

Moreover, when you get good sleep every night, you feel more productive the next morning. You are well rested and energised, ready to attack the day ad your focus levels will be high too!

Improved immunity

Good sleep leads to a better immune system. Are you familiar with the phrase ‘sleep it off’? Whenever you have a headache, stomach ache, a slight cold or are feeling anxious, a good night’s sleep can help. This is because sleep helps boost your immune system and produce more white blood cells which are fighting infection.

Getting good sleep every night is a boost for your body and mind and knowing how to sleep better and faster every night is key. However, not everyone can get good sleep every night. Bad sleep is more common than you’d realise. Almost everyone experiences one night of bad sleep per week!

The effects of bad sleep

Bad sleep refers to when you experience broken or disturbed sleep. You don’t fall asleep quickly and experience restless sleep. Tossing and turning in bed, unable to find a comfortable sleeping position and you don’t even get to complete your full sleep cycle before waking up. Nightmares or bad dreams can also cause broken or bad sleep.

The causes for bad sleep include watching TV late at night, causing your brain to be awake and unable to switch off for the day; eating meals late at night or midnight snacking, causing your digestive system to be up at night or in case you’re suffering from any sleep disorders like insomnia or sleep apnea. Even bad sleeping positions can hamper a good night’s sleep.

When you get bad sleep at night, it impacts you the next morning. Here’s how:

Daytime sleepiness
Trouble focusing
Mood swings

Daytime sleepiness

When you’re unable to sleep at night, it could lead to daytime sleepiness. You feel sleepy during the day, post lunch, during work and just cannot function properly until you’ve got your share of sleep. This is a very common side effect of bad sleep as you want to doze off and have no interest in the day. At such a time, don’t think about a nap. This is because as soon you fall asleep, your body and brain will switch off and you’ll be asleep for hours.

Trouble focusing

When you sleep, your brain gets a chance to recover and strengthen itself. This happens with the strengthening of the neuron network in your brain. With insufficient sleep or bad sleep, your brain does not get a chance to rest, and is unable to focus on everyday tasks and problem solving skills you need. As a result, your overall focus level dip and your creativity reduces the next day.

Mood swings

Since you haven’t got your fair share of sleep, your brain is tired and you may feel moody. You end up feeling irritable and annoyed and lashing out at the smallest of inconveniences. Similar to when you’re hungry and angry, this is an effect of bad sleep.

A few nights of bad sleep here and there and these could be the possible side effects to your day. In case you stay sleep deprived for longer, it could lead to more serious issues such as weakened immunity, higher chance of heart disease and even potential depression.

In case you haven’t slept well for the past 2-3 weeks, reach out to us info@evolveinc.in or contact a qualified expert who can diagnose and help you.

How to get good sleep at night

In order to sleep better and get good sleep every night, you need to make simple changes to your lifestyle and include a variety of habits in your routine.

Follow a sleep routine
Eat the right food
Relax after work
Practice sleep meditation

Follow a sleep routine

Following a good sleep routine will help you sleep better. It’ll signal to your body and mind that it’s now time to wind down and go to sleep. Include simple activities such as journaling, reading and mindful brushing to get your mind to relax and destress. As a result, you will be prepared for good sleep and fall asleep quickly!

Eat the right food

Eating melatonin rich food which helps you sleep well is good for sleep. On the flip side, eating carbohydrate heavy dinners or fried food will lead to more disturbed or bad sleep. In order to get good sleep at night, drink herbal tea, eat nuts or fruits like bananas. They contain antioxidants which help you destress, boost melatonin levels which create restful sleep!

Relax after work

One of the biggest reasons why you are unable to sleep at night is work. Work can be very stressful and most people don’t sleep well as work thoughts keep them up at night. This can be corrected by relaxing and detaching yourself from work at the end of the day. Exercise for 30 minutes, listen to music, eat a nutritious meal and do things you enjoy, while ensuring not to check work emails. Once you’ve checked out, stay checked out. This period of relaxation will help your mind calm down and balance. As a result, you’ll be able to get a good sleep at night!

Practice sleep meditation

Sleep meditation is a natural and proven way to get good sleep at night. It has absolutely no negative side-effects and can be done anytime, anywhere. You can practice breathing exercises or listen to guided sleep audios! It helps you switch off for the day, reduce stress and allow your mind to relax. It’s a simple way to balance and allow yourself to get some good sleep. If you are balanced, you can drift into your dreams faster and sleep well. Meditation has a lot of benefits for your body & mind, and can even help insomnia and other sleep disorders.

How does Evolve help you sleep better?

There are many ways to improve your sleep and fall asleep faster. Lifestyle and dietary habits are key. With Evolve, you can take a holistic approach to sleep by allowing your mind to recharge, balance yourself and repair your body by eliminating stress. Our variety of content helps you:

Prepare your body for a restful and good night’s sleep
Relax the body and mind allowing the body to repair and mind to recharge
Reduce stress and anxiety with proven techniques for a refreshed feeling in the morning
Create a habit that provides better quality sleep

Evolve’s joyful audios help you switch off for the day, sleep better, reduce stress overnight and get a good night’s sleep so you can feel refreshed and recharged the next morning. All our guided audios are free to listen and include a variety of proven techniques that will have you sleeping like a baby every night!