I want to break up the research arcs into the four different major categories of my project.

1. Science behind sleep 2. Sleep & Wellbeing 3. Sleep & Productivity 4. Sleep solutions. Arc 1
will prioritize the science behind sleep and bring slight connections to the other research arcs.
Overall Argument: Sleep is critical for both personal and professional success.
- I hope to argue this by showing the science behind sleep and how it plays a role in both
productivity and well being. I can highlight the importance of sleep itself and conclude
with how individuals can solve their sleep problems and improve their sleep hygiene.
This research arc prioritizes the importance of sleep through the science behind sleep and to
show how our body utilizes sleep to survive and function. I hope to tie this in slightly to well
being and productivity in this arc but deepen the connection in the arcs to come.

My main source for this portion of research will be the Sleep Foundation’s publication on How
Sleep Works to introduce the concept of sleep to the reader and expand on what sleep does for
our body: https://www.sleepfoundation.org/how-sleep-works
“Multiple parts of the brain are involved in the processes of producing hormones and chemicals
that regulate sleep and wakefulness.”
- Our body naturally needs sleep and our brain functions through the production of these
hormones to fall asleep and wake up the next day. This ties into the production of
melatonin and the programmed system that we follow as humans: the Circadian Rhythm.
“Over the course of one night, you actually progress through multiple sleep cycles, each of
which lasts between 70 and 120 minutes”
- The sleep cycle is fluid and dynamic. While we sleep we are phasing through different
stages which have different impacts on our body and recovery. Naturally, our body
expends less energy during sleep which allows us to recover.

This table highlights the 4 stages of sleep and

demonstrates that the first 3 are non REM
sleep stages. The first stage is very brief
leading to the next which lasts up to an hour.
The last NREM stage is relatively fixed at
around a half hour and leads to the most
critical part of sleep, the REM stage.

- Stage 1 and 2: Stage 1 is when we first doze off which leads to stage 2 where the “further
slowing of activity in the brain and body” takes place. During these two stages it is
relatively easy to be awakened.
- Stage 3: “your muscles and body relax even more, and brain waves show a clear pattern
of slowed activity that is markedly different from waking brain activity.”
 - Brain waves begin to change and further relaxation is achieved. This allows for
recovery and this deeper sleep is also critical for effective memory and thinking
- Stage 4: This is the stage of REM sleep. During this stage most of the body goes through
a “temporary paralysis”. The most intense dreaming takes place during this stage.
- This stage enables “key functions like memory and learning” and it is often the
stage where more time is spent - most of it later in the night
- All 4 stages are important in healthy sleep although the REM phase has the largest brain
and activity changes

Our bodies follow the Circadian Rhythm which is based on the

natural light cycle from the sun. As it becomes dark our bodies
begin to unwind and prepare for sleep by producing Melatonin.
Melatonin is the sleep hormone produced by the Pineal Gland in
the brain and allows us to become tired and fall asleep. By
exposing our bodies to light - whether through technological
devices that emit blue light or lights in our rooms, we produce
less melatonin and inherently hinder our sleep patterns.
Suppression of melatonin - as explained in the image - results in
poor sleep hygiene due to the disturbance in the Circadian
rhythm.

https://sleepdynamics.com/understanding-circadian-rhythm/
Crash Course: https://www.youtube.com/watch?v=UbQ0RxQu2gM&ab_channel=SciShow
“In people, the main mechanism that regulates circadian rhythm – which is like your internal
clock – is located in the hypothalamus of the brain. It’s synchronized with the changes in natural
light at sunrise and sunset.”

https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships
/get-enough-sleep#panel-2
- Health.gov explains that the sleeping is essential and that “most adults need 7 or more
hours of good-quality sleep on a regular schedule each night.”
- It elaborates that sufficient sleep and a steady sleep schedule allow for the following
benefits: “Get sick less often, Stay at a healthy weight, Lower your risk for serious health
problems, like diabetes and heart disease, Reduce stress and improve your mood, Think
more clearly and do better in school and at work, Get along better with people, Make
good decisions and avoid injuries — for example, drowsy drivers cause thousands of car
accidents every year”
- Individuals may find it difficult to fall asleep for the following reasons: ​Stress or anxiety,
Pain, Certain health conditions, like heartburn or asthma, Some medicines, Caffeine
 (usually from coffee, tea, and soda), Alcohol and other drugs, Untreated sleep disorders,
like sleep apnea or insomnia

https://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep#:~:text
=The%20energy%20conservation%20theory%20suggests,efficient%20to%20search%20for%20f
ood.
“The energy conservation theory suggests that the primary function of sleep is to reduce an
individual’s energy demand and expenditure during part of the day or night, especially at times
when it is least efficient to search for food.”
- This conservation of energy allows us to recover and fuel ourselves for the next day and
the day’s to come. Without sufficient sleep we are left with no energy and are unable to
function at full capacity which hinders our ability to excel in all aspects of our lives.

Reflection:
- I want to find more sources and other multimodal sources to make it easier for me to
support my argument and provide more insight on the scientific aspect of sleep.
- I plan to intertwine this arc into my other arcs so that I am able to build connections
between the science behind sleep and its impact on success (my overall argument)
Overall Argument: Sleep is critical for both personal and professional success.
Sleep and Well Being
- Sleep allows for our brain to cleanse the toxins that come from being awake from our
brain and allow us to recover

Quality of Life:
https://link.springer.com/article/10.1007/s11136-009-9462-6
- Data used from 2005 US National Health and Wellness Survey
- correlation of experiencing insomnia and decreased quality of life
- Respondents with insomnia had survey physical component summary scores that
were 5.4 points lower and mental component summary scores that were 4.4 points
lower than the non insomnia group out of 50 total points.
- The study demonstrates that there is a decreased quality of life for those who face
insomnia and poor sleep hygiene.

Sleep and Mental Health + Mental Disorders:

https://www.sleepfoundation.org/mental-health
- “During sleep, the brain works to evaluate and remember thoughts and memories, and it
appears that a lack of sleep is especially harmful to the consolidation of positive
emotional content. This can influence mood and emotional reactivity and is tied to mental
health disorders and their severity, including the risk of suicidal ideas or behaviors.”
- The Sleep Foundation elaborates that “Sufficient sleep, especially REM sleep, facilitates
the brain’s processing of emotional information.”
- With a lack of sleep, individuals face difficulty and hindrance in consolidating positive
memories which inherently leads to poor mood. As such, all stages of sleep are required
to improve one’s mood and provide for positivity in the mental state that someone has
during the day.
- Obstructive sleep apnea is an aspect of sleep that is linked to one’s mental health.
- The disorder involves, “pauses in breathing during sleep and a reduction in the
body’s oxygen levels, creating fragmented and disturbed sleep”
- This occurs frequently in people with psychiatric conditions and increases risk of
mental distress and deterioration of physical health
Mental Disorders:
- Depression
- “Around 75% of depressed people show symptoms of insomnia8, and many
people with depression also suffer from excessive daytime sleepiness and
hypersomnia, which is sleeping too much”
- “growing evidence suggests that poor sleep may induce or exacerbate depression”
- Sleep deprivation and depression are mutually reinforcing and there exists a
bidirectional relationship between sleep problems and depressive symptoms
 - This is especially prevalent for people facing Seasonal Affective Disorder
- “people with seasonal affective disorder tend to sleep too much or
too little or experience changes to their sleep cycles”
- Anxiety Disorders
- “Worry and fear contribute to a state of hyperarousal in which the mind is racing,
and hyperarousal is considered to be a central contributor to insomnia. Sleep
problems may become an added source of worry, creating anticipatory anxiety”
- The vicious cycle is never ending and leads to consistent worry and
intensification of anxiety and further sleep problems
- PTSD (Post Traumatic Stress Disorder) → “People with PTSD frequently replay
negative events in their mind, suffer from nightmares, and experience a state of
being on alert, all of which can interfere with sleep.”

Sleep Strengthens The Immune System:

https://www.uchealth.com/en/media-room/covid-19/better-sleep-habits-to-strengthen-immunity#:
~:text=When%20we%20sleep%2C%20our%20bodies,disease%20such%20as%20COVID%2D1
9.
- “When we sleep, our bodies produce a protein called cytokines, which target infection
and inflammation, creating an immune response. Our bodies also produce T-cells during
sleep, which are white blood cells that play a critical role in our body’s immune response
to an infectious disease”

Consequences of sleep deprivation:

https://www.cdc.gov/bloodpressure/sleep.htm
- Obesity
- “Lack of sleep can lead to unhealthy weight gain. This is especially true for
children and adolescents, who need more sleep than adults. Not getting enough
sleep may affect a part of the brain that controls hunger.”
- High Blood Pressure
- With about 1 in 3 adults having high blood pressure, this is a pressing issue in our
society that must be understood and avoid being overlooked
- “During normal sleep, your blood pressure goes down. Having sleep
problems means your blood pressure stays higher for a longer period of
time. High blood pressure is one of the leading risks for heart disease and
stroke.”
https://www.heart.org/en/health-topics/sleep-disorders/sleep-and-heart-health
- “People with common sleeping disorders such as obstructive sleep apnea or insomnia
also are far more likely to have heart arrhythmias, plaque buildup, heart failure and
coronary artery disease than the general public.”
 - “Evidence is mounting that neurological sleep disorders such as restless leg syndrome,
which affects 7% to 10% of Americans, may increase the risk of heart disease, although
more research is needed to better understand the connection.”

https://www.heart.org/en/news/2020/06/05/the-dangers-of-sleep-deprivation
- “Just one night of sleep deprivation can lead to accumulation in the brain of the beta
amyloid protein, a key component in risk for Alzheimer's disease, according to a 2018
study.”

Sleep and sex drive:

https://www.sleepfoundation.org/physical-health/sex-sleep#:~:text=Sleep%20deprivation%20has
%20been%20associated,risk%20of%20erectile%20dysfunction9.
- “Sleep deprivation has been associated with reduced sexual desire and arousal8 in
women. As a result, insomnia, one of the most common sleep disorders, may be a risk
factor for sexual dysfunction. A lack of sleep and disrupted sleep have also been linked to
a higher risk of erectile dysfunction”
- Poor sleep can also lead to emotional and relationship problems which in turn harm
sexual health. Conflicts with a partner are more likely when sleep is overlooked and leads
to further stress, lower intimacy, and takes away from a strong and happy sex life.

Less Sleep and dangers:

https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/#:~:text=Some%20of%2
0the%20most%20serious,function%20and%20lower%20sex%20drive.
- Significantly lower alertness → “Even missing as little as 1.5 hours can have an impact
on how you feel.”
- Car accidents → “Drowsy driving accounts for thousands of crashes, injuries and
fatalities each year, according to the National Highway Traffic Safety Administration.”
- More likelihood of sleepiness during the day which ties into the next Research Arc
focusing on productivity and how sleep plays a role in your professional success. This
also leads to potential lower self worth as people often feel as though they wasted their
day when they have excessive daytime sleep.
Overall Argument: Sleep is critical for both personal and professional success.
Sleep and Productivity
- Sleep allows for our brain to cleanse the toxins that come from being awake from our
brain and allow us to recover

Productivity has been shown to be improved with sufficient sleep. Without sleeping enough, the
brain is unable to focus or have full cognitive function. In certain cases, microsleeps and overall
sleep deprivation could be the difference between life and death for first responders due to the
lack of alertness needed on the job. Furthermore, sleep allows for better memories and memory
consolidation during the phases of sleep. Without sleeping, we are unable to memorize and
remember information critical to our work and being as productive as possible.

https://www.healthline.com/health/microsleep#symptoms
“Microsleep refers to periods of sleep that last from a few to several seconds. People who
experience these episodes may doze off without realizing it. Some may have an episode in the
middle of performing an important task.

It can occur anywhere, such as at work, at school, or while watching TV. Episodes of microsleep
can also happen while driving or operating machinery, which makes this a dangerous condition.”

https://www.sleep.org/sleep-hygiene/sleep-and-productivity-at-work/
“During sleep, your brain creates and maintains pathways that are critical for memory formation
and retention (3). These processes help enhance learning and problem-solving skills (4), which
are essential for top performance in the workplace.”

- It is commonly known that adults need 7-9 hours of sleep but time and time again we
learn that even 6 hours a night is often a stretch for many. this discrepancy leads to what
we know as Microsleeps - momentary episodes of unresponsiveness which can cause
lapses in judgment and attention

https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance
- Sleep deprivation adds up on both your own mental capacity and also has an economic
impact on your output and entire organizations. As researched by the Sleep Foundation,
fatigue at work costs U.S. companies around $136.4 billion dollars a year - impacting
each and every one of us regardless of profession
- The Sleep Foundation further elaborates that Sleep deprivation has “even been
linked to several infamous workplace accidents” exemplifying “the Chernobyl
nuclear disaster, the Exxon Valdez oil spill, and the Challenger space shuttle
tragedy.”
 - “Neurons in the brain switch to a sleeping state2, beginning the innumerable biological
processes that refresh our body and mind. The rejuvenation provided by sleep is vital for
our cardiovascular and immune systems, as well as our ability to think clearly, learn new
information, and manage our emotions.”
- “People who are sleep deprived are also more likely to make errors and omissions8,
partially due to increased reaction times9. This means that tired employees take more
time to react in critical situations and may be more likely to make a mistake. In some
professions, impaired reaction times may mean missing an important phone call or not
responding quickly in conversation.”
- “It’s estimated that reductions in productivity, motivation, and health care costs related to
fatigue cost individual employers around $1,967 annually per employee”

Work Stressed is increased - The Sleep Foundation

“Without a sufficient boundary between work life and home life, people may sacrifice personal
needs to complete more work tasks. In fact, research suggests that being able to psychologically
detach from work14 after clocking out decreases the negative effects of work-related stress.
…
Doctors, on-call workers, and work-from-home employees are often available by email, text, or
instant message around the clock. Industrial workers, nurses, pilots, and other shift workers are
often required to work at times that overlap with a normal sleep period, sometimes resulting in
sleep disorders like shift work disorder.”

https://link.springer.com/article/10.1007/s11136-009-9462-6
“A total of 19,711 adults were evaluated (5,161 insomnia, 14,550 noninsomnia). Subjects in the
insomnia group had significantly lower SF-8 physical (−5.40) and mental (−4.39) scores and
greater activity impairment scores (+18.04) than subjects in the noninsomnia group (P < 0.01 for
all). Employed subjects in the insomnia group had greater absenteeism (+6.27), presenteeism
(+13.20), and work productivity loss (+10.33) scores than those in the noninsomnia group (P <
0.01 for all).”
- In a study of roughly 20,000 adults, subjects in the insomnia group had significantly
lower mental scores, greater absenteeism, work productivity loss and general activity
impairment compared to their non insomnia counterparts.

https://aasm.org/poor-sleep-at-night-could-mean-decreased-work-productivity-in-the-morning/
“Often, people sleep less with the hopes of being more productive. This study shows that this is
not the case – compared to those who regularly got 7 to 8 hours of sleep, those who reported
getting 5 to 6 hours experienced 19 percent more productivity loss, and those who got less than 5
hours of sleep experienced 29 percent more productivity loss.”
- surveys show that those who got less than 5 hours of sleep experienced 29 percent more
productivity loss
Athletes are unable to perform in their job without adequate sleep:
https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep
- “Sleep helps everyone to retain and consolidate memories. When athletes practice or
learn new skills, sleep helps form memories, and contributes to improved performance in
the future. Without sleep, the pathways in the brain that allow you to learn and make
memories can’t be formed or maintained5.
- Sleep is also essential for cognitive processing. Loss of sleep is associated with a decline
in cognitive function6. This can have adverse effects on athletes whose sports require a
high level of cognitive function, such as decision making and adapting to new situations.
- Also, just as exercise can help improve or maintain mental health, sleep is important for
maintaining athlete’s mental health. Quality sleep is associated with improving overall
mood. Healthy sleep prevents irritability and decreases the risk of developments such as
depression.”

- “Constant poor sleep can lead to depression or anxiety that can affect your drive to
practice and how well you do during events. Getting less sleep before a game increases
your risk of getting injured during the event. Decreased sleep can increase the chance of
getting an infection such as a common cold because it decreases how well your immune
system works.”

Sleep and its impacts on students:

https://www.thoracic.org/patients/patient-resources/resources/sleep-and-performance.pdf
- Students often think it is a good idea to stay up into the late hours to work but in reality it
has adverse effects on their well being and their performance academically.
- “Sleep is needed to remember the things you learned during the day. This is especially
important if you are a student or need to learn new job skills. Students who have trouble
sleeping or sleep less than what they really need do not perform as well as students
without sleep problems. So, it is important before a big test to sleep well. After a good
night’s sleep, you may notice that you have more energy, can think more clearly,
concentrate better, recall information faster, and make fewer mistakes.”

https://www.forthealthcare.com/wp-content/uploads/2014/06/sleep-deprivation-and-work-perfor
mance.pdf#:~:text=The%20Sleep%2Ddeprived%20Employee,Problem%2Dsolving%20abilities
%20decline.
- “Sleep deprivation induces significant reductions in performance and alertness. Reducing
your nighttime sleep by as little as 1.5 hours for just one night could result in a reduction
of daytime alertness by as much as 32 percent.”
- “Excessive sleepiness also contributes to a greater than twofold higher risk of sustaining
an occupational injury.”
Option 1) You can write new material, as in a 4th arc, if that works well for your argument:
Bulleted 2-3 or more new pages / [750-900 words of rough clustered evidence and
analysis, organized by conceptual questions] for Arc 4

Research Arc 4
Overall Argument: Sleep is critical for both personal and professional success.

How to Sleep Better

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- Try to go to sleep and get up at the same time every day. This helps set your body’s
internal clock and optimize the quality of your sleep. Choose a bed time when you
normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you
should wake up naturally without an alarm. If you need an alarm clock, you may need an
earlier bedtime.

- Avoid sleeping in—even on weekends. The more your weekend/weekday sleep

schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to
make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to
pay off your sleep debt without disturbing your natural sleep-wake rhythm.

- Be smart about napping. While napping is a good way to make up for lost sleep, if you
have trouble falling asleep or staying asleep at night, napping can make things worse.
Limit naps to 15 to 20 minutes in the early afternoon.

- Start the day with a healthy breakfast. Among lots of other health benefits, eating a
balanced breakfast can help sync up your biological clock by letting your body know that
it’s time to wake up and get going. Skipping breakfast on the other hand, can delay your
blood sugar rhythms, lower your energy, and increase your stress, factors that may
disrupt sleep.

- Fight after-dinner drowsiness. If you get sleepy before your bedtime, get off the couch
and do something mildly stimulating, such as washing the dishes, calling a friend, or
getting clothes ready for the next day. If you give in to the drowsiness, you may wake up
later in the night and have trouble getting back to sleep.

—-

There are several solutions that can be implemented to ensure that you improve your sleep
hygiene and combat any circumstances that lead to sleep deprivation. The first of which is
starting by setting a sleep schedule. This inherently improves structure for the day and mentally
prepares your body for rest. In doing so, the next strategy comes about: keeping away
technological distractions prior to sleeping. The blue light emitted from these devices directly
lowers melatonin levels which inhibit you from falling asleep. The blue light counters the
circadian rhythm and causes your mind to think it is still time to exert energy rather than unwind
and get precious hours of sleep. Lastly, creating a list of priorities allows for you to really know
what is needed to get done. In this list, it is critical to prioritize sleep and put it high up on that
list. If it is already late in the night sleep should be much more important than whatever task is at
hand unless it is truly urgent. If something is not at the top of your list, sacrificing sleep for that
work is not only unhelpful but extremely unhealthy. Finishing the task the next day would allow
you to work at a much more efficient rate and have better output once the necessary sleep is in
your system and your brain is well rested.

- Preparing your mind to rest by cleansing your brain of the cognitive stimulation caused
by social media would be highly effective in falling asleep with ease. Tuning out allows
for melatonin production - improving sleep duration and quality. Whether for only 15
minutes or a healthy hour, try tuning out little by little to focus on your sleep hygiene.
- establishing a pre-sleep routine decreases dependence on social media and
emphasizes relaxation to your brain before going to bed. Routines have been beneficial
in forming regular sleep schedules - associating certain activities with bed time and
minimizing the desire to check social media.
- Charge your phone away from your sleeping location and/or silence notifications:
Keeping your phone away while sleeping is the easiest way to resist checking social
media when in bed. However, with potential phone alarms and emergencies, silencing
your phone even if it is around you when you sleep is critical to avoid the trap of
compulsory social media usage.

https://www.healthline.com/nutrition/17-tips-to-sleep-better#1.-Increase-bright-light-exposure-dur
ing-the-day
- Increase bright light exposure during the day → “Daily sunlight or artificial bright light can
improve sleep quality and duration, especially if you have severe sleep issues or
insomnia.”
- Reduce blue light exposure in the evening → “Blue light tricks your body into thinking it’s
daytime. There are several ways you can reduce blue light exposure in the evening.”
- Don’t consume caffeine late in the day → “Caffeine can significantly worsen sleep
quality, especially if you drink large amounts in the late afternoon or evening.”
- Reduce irregular or long daytime naps → “Long daytime naps may impair sleep quality.
If you have trouble sleeping at night, stop napping or shorten your naps.”
- Try to sleep and wake at consistent times → “Try to get into a regular sleep/wake cycle
— especially on the weekends. If possible, try to wake up naturally at a similar time
every day.”
- Take a melatonin supplement → “A melatonin supplement is an easy way to improve
sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading
to bed.”
- Don’t drink alcohol → “Avoid alcohol before bed, as it can reduce nighttime melatonin
production and lead to disrupted sleep patterns.”
- Optimize your bedroom environment → “Optimize your bedroom environment by
eliminating external light and noise to get better sleep.”
- Set your bedroom temperature → “Test different temperatures to find out which is most
comfortable for you. Around 70°F (20°C) is best for most people.”
- Don’t eat too late in the evening → “Consuming a large meal before bed can lead to
poor sleep and hormone disruption. However, certain meals and snacks a few hours
before bed may help.”
- Relax and clear your mind before bed → “Relaxation techniques before bed, including
hot baths and meditation, may help you fall asleep.”
- Take a relaxing bath or shower → “A warm bath, shower, or foot bath before bed can
help you relax and improve your sleep quality.”
- Get a comfortable bed, mattress, and pillow → “Your bed, mattress, and pillow can
greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding —
including a mattress — every 5–8 years.”
- Exercise regularly - but not before bed → “Regular exercise during daylight hours is one
of the best ways to ensure a good night’s sleep.”
- Don’t drink any liquids before bed → Reduce fluid intake in the late evening and try to
use the bathroom right before bed.