Getting a good night’s sleep is super important for staying healthy, but did you know that one in three people aren’t getting enough sleep? That’s why we created a fun sleep competition where contestants try to improve their sleep. Using cool technology like sleep trackers and cameras, our judges will look at how the contestants sleep and give them tips to rest better. The best sleepers will move on to the final round, where one will be named the Super Sleeper. Get ready for a week full of science and surprises as we all learn about sleeping better!
Greg Brown is one of the hosts of the YouTube channel AsapSCIENCE. He loves chamomile tea because it helps with sleep, thanks to a special ingredient called apigenin. Greg thinks he’s a good sleeper, but he often wakes up at night. He’s here to find out if he’s as good at sleeping as he thinks and to learn how to improve.
Melissa Maribel teaches chemistry on YouTube for high school and college students. Her main sleep problem is worrying too much about everything she has to do. She often feels stressed and wants to learn how to sleep better.
Our host, Vanessa Hill, introduces the judges who will help evaluate Greg and Melissa’s sleep using EEG data and wake-up tests. We’ll explore why sleep is important and how you can improve your own sleep.
Did you know we spend about a third of our lives sleeping? That’s a lot of time! But many people still don’t get enough sleep, which is why we’re here to help Greg and Melissa in our House of Slumber.
Greg and Melissa share their sleep issues. Greg wakes up a lot at night, while Melissa worries too much before bed. They both talk about their worst nights of sleep, like staying awake for 36 hours or pulling an all-nighter.
Before bed, Melissa flosses, removes her makeup, and puts away her phone to avoid distractions. She’s nervous about sleeping in a new place but hopeful for a good night’s rest.
Our judges observe Greg and Melissa as they sleep. They’re wearing EEGs to track their brain activity during different sleep stages. There are four stages of sleep: two light stages, deep sleep, and REM sleep, which are important for learning and memory. We hope they get at least seven hours of sleep each night.
Melissa struggles a bit with sleep, and Greg eats a cookie before bed, which isn’t the best idea. Eating too much before bed can disrupt sleep, and alcohol might make you feel calm but can mess with your sleep stages.
In the morning, it’s time for wake-up tests! These tests check memory, reaction time, motor skills, and mood to see how restful their sleep was. Greg and Melissa try to remember words and tap a phone when they see numbers. Their scores help determine how well they slept.
Our therapist, Kati Morton, talks to them about their sleep concerns. She suggests drinking less water before bed and writing down anxious thoughts to help unwind.
Greg and Melissa review their sleep scores. Greg was in bed for over seven hours but only slept for six, while Melissa had a restless night. They both try different sleep aids for the next night: Greg chooses a weighted blanket, and Melissa picks orange-tinted glasses to block blue light from screens.
On the second night, Melissa falls asleep much faster with her weighted blanket, and Greg sleeps soundly. In the morning, they feel more lively and ready for the day.
Their sleep scores are calculated based on deep sleep, time to fall asleep, restlessness, and wake-up test performance. Melissa scores higher this time and wins the round!
Greg and Melissa learn valuable lessons about sleep. Greg realizes how important sleep is and plans to stress less about it. Next time, we’ll meet new contestants and explore more tips for falling asleep when stressed and relaxing through breathing.
Keep a sleep diary for one week. Each night, write down what time you go to bed, how long it takes you to fall asleep, and how many times you wake up during the night. In the morning, note how you feel and how well you think you slept. At the end of the week, analyze your patterns and think about what changes you could make to improve your sleep.
Imagine you are designing the perfect bedroom for a good night’s sleep. Draw a layout of the room and include elements that promote restful sleep, such as blackout curtains, a comfortable mattress, and a quiet environment. Explain why each element is important for sleep quality.
Conduct a simple experiment to see how different activities before bed affect your sleep. Choose two activities, such as reading a book or using a phone, and try each one on different nights. Record how long it takes you to fall asleep and how you feel in the morning. Share your findings with the class.
Learn about different relaxation techniques that can help you unwind before bed, such as deep breathing, meditation, or gentle stretching. Practice these techniques in class and discuss which ones you find most helpful for reducing stress and preparing for sleep.
Based on what you’ve learned about sleep, create a personal sleep improvement plan. Set goals for your sleep habits, such as going to bed at the same time each night or reducing screen time before bed. Share your plan with a partner and discuss how you can support each other in achieving your sleep goals.
Sure! Here’s a sanitized version of the YouTube transcript:
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(snoring)
(alarm clock beeping) A good night’s sleep is essential for your health. However, one in three people aren’t getting enough. So we created this dreamy sleep house, where contestants will compete to improve their sleep. Using advanced sleep-tracking technology and infrared cameras, our judges will analyze the contestants’ sleep habits and find strategies to enhance their rest. The contestants with the highest sleep scores in the first two episodes will advance to the final, where one will be crowned the Super Sleeper. Get ready for a week of science and surprises, where we’ll all be sleeping with friends.
– My name’s Greg Brown, and I co-host the YouTube channel AsapSCIENCE. Chamomile tea has been shown to promote sleep due to a compound called apigenin. My sleep issue is that I frequently wake up at night. Overall, I believe I’m a good sleeper. Oh, good. I’m happy to see the sun. I’m here to learn if I’m as good a sleeper as I think I am and to gather tips on how to improve my sleep, as I know it’s important for health.
– I’m Melissa Maribel, and I teach chemistry on YouTube for high school and college students. My main sleep issue is that I worry too much about everything I have to do. I often feel stressed and overwhelmed, and I really want to learn how to sleep better.
– I’m your host, Vanessa Hill, and I’m here with our judges. They will help assess our first two contestants’ sleep quality based on EEG data and a series of wake-up tests. Together, we’ll explore why we sleep and what you can do to improve your own sleep.
– By the end of the competition, you will learn everything you need to know to achieve a good, relaxing, undisturbed night of sleep. Sleep is crucial; we spend a third of our lives sleeping for a reason. With that much practice, you’d think we’d be better at it. However, as a society, we’re not getting enough sleep, which is why we’re here with our first contestants. Welcome to our House of Slumber, where you’ll compete to achieve the best night’s sleep.
– Greg, you’ve certainly dressed the part.
– Yeah, I’m really excited. I’m ready to sleep right now.
– Melissa, how are you feeling?
– I’m nervous but excited to finally improve my sleep because it’s a problem.
– Greg, do you have any sleep issues you’re hoping to tackle?
– I wake up a lot at night.
– I worry too much, so I have anxious moments just lying in bed, constantly thinking about what I have to do the next day.
– Greg, what’s the worst night of sleep you’ve ever had?
– Recently, on our YouTube channel, we stayed awake for 36 hours. In the morning, I started crying because I just couldn’t handle it.
– So that’s the worst day you’ve ever had?
– Yes, it made me realize how awful it is not to sleep.
– Melissa, what’s the worst sleep you’ve ever had?
– Pulling an all-nighter and then feeling jittery in the morning, not feeling like myself.
– Melissa, you may benefit from some tips and tricks to help you have a calm night’s sleep.
– Thank you.
– You will have the chance to test out the latest sleep technology to help you win.
– We have some surprises in store for you. Our judges will determine who slept best, and we’ll proceed to the final round. Greg and Melissa, please make your way to the bedrooms to wind down before bed.
– My main routine before bed includes flossing, removing my makeup, and putting away my phone to avoid distractions.
– I’m nervous about sleeping in a random place, but I have faith that I will be okay.
– Over in the sleep lab, our judges are settling in. Our contestants bravely agreed to let us observe their sleep. How are you feeling?
– I’m feeling excited.
– We see Greg and Melissa getting into bed. They’re wearing EEGs that read the patterns of electrical activity in their brains. We will see the dominant brainwave at each stage of sleep.
– For a quick recap, we have four stages of sleep: two are light sleep, then there’s deep and REM sleep, which are important for learning and memory. Using our brain-station EEG, we see the pattern of brain activity change as our contestants cycle through these stages roughly every 90 minutes. We’re hoping they enjoy the recommended amount of sleep: at least seven hours a night.
– Melissa is struggling with sleep.
– What is he eating?
– It looks like a cookie. You’re not supposed to eat too much before bed, as it can disrupt your sleep.
– What about a nightcap?
– Alcohol can help you feel calm, but too much can cause problems with your sleep stages.
– Melissa told us she normally uses melatonin at home, but we can see she’s doing fine without it.
– It’s just not very loud, but there’s a snore.
– No snores are nice.
– You’re judging snores now?
– The sun is rising, and our contestants are squeezing in their final minutes of sleep. (whispering) It’s time to wake them up.
– How did you sleep?
– Honestly, it was so bad.
– We’re going to head downstairs for our wake-up test. Each morning, we’ll test our contestants’ memory, reaction time, motor skills, and check in on their mood to determine how restful their sleep was.
– Hello! Good morning, sleepyhead. Have a seat. It’s time for your wake-up testing.
– I have 10 words here. I’m going to read them out, and then let’s see what you remember.
– Okay.
– Let.
– Herb.
– Dish.
– Gull.
– Store.
– How many words can you remember?
– Store.
– Let.
– Gull. Crab.
– Dish, song.
– Herb.
– Black. Drop.
– That’s eight.
– Which is a fantastic score.
– When you see the number, you have to tap the phone.
– Okay.
– Your average reaction time was 360 milliseconds, which is a good time.
– I feel kind of lively, which is really weird.
– You seem a little peppy.
– Joining us is our resident therapist, Kati Morton, to discuss their sleep concerns.
– My name is Kati Morton, and I’m a licensed marriage and family therapist.
– How was your sleep last night?
– Bad, I think.
– People don’t realize how important sleep is for overall mood regulation. If we don’t get at least 7.5 hours of sleep every night, it can affect motivation and resiliency.
– If we limit the amount of water you drink a couple of hours before bed, you might find it helps.
– Yes.
– As for anxious thoughts, give yourself more time to unwind. Having a notepad by your bed to write things down can help stop ruminating thoughts.
– That’s interesting.
– Greg and Melissa, thanks for sleeping with us last night. Let’s review some highlights from your evening. Greg, let’s start with you.
– I did eat a snack.
– The sugar in there can affect your sleep.
– I can’t believe I did that.
– Greg, last night, you were in bed for 7 hours and 20 minutes, but you only slept for six hours. It took you 32 minutes to fall asleep, and you received 2 hours and 4 minutes of deep sleep. Your score from the first night of Sleeping with Friends is…
– Seventy-four!
– Melissa, let’s talk about your evening last night.
– I didn’t like that pillow.
– You even tried the fluffy ones?
– I tried all the pillows.
– Our EEG showed that it took you 24 minutes to fall asleep last night. You slept for 6 hours and 47 minutes, but you had a very restless sleep. Your score from night one of Sleeping with Friends is…
– Sixty-three!
– So you’re not actually competing against each other. You’re competing against yourselves. Tonight, you’ll each be testing a sleep aid. One of you will wear orange-tinted glasses to block out blue light from screens, and the other will use a weighted blanket. The contestant who fell asleep the fastest on night one gets to pick first.
– I’m going with the weighted blanket.
– It’s almost time for night two, so sweet dreams.
– I took Kati’s advice and journaled before bed, which was really helpful. I picked the SomniLight amber glasses to reduce blue light exposure.
– Night two. Are you ready?
– Ready.
– We can see Melissa is under her weighted blanket. For some, a weighted blanket can be soothing.
– That… Oh, he’s up.
– Yep, he’s back.
– If we look at Melissa’s EEG, it only took her 11 minutes to fall asleep tonight. That’s a dramatic improvement.
– So we can see that Greg is sleeping soundly.
– Good morning, sleepyhead.
– I think I did better.
– How do you feel?
– I feel a lot more lively than last time.
– We calculated a sleep score based on four criteria: the percentage of time spent in deep sleep, the time it took to fall asleep, restlessness, and performance on wake-up tests.
– Greg, your sleep score for the final night on Sleeping with Friends is…
– Seventy-eight.
– Melissa, your score from night two of Sleeping with Friends is…
– Ninety!
– The winner of round one of Sleeping with Friends is… Melissa!
– Thank you.
– Greg, your sleep cycles have ended. We hope you have a better night’s rest at home.
– I’ve learned that sleep is important and can be precarious. I think I’ll be less stressed about my sleep moving forward.
– Next time on Sleeping with Friends, we meet two new contestants and explore how to fall asleep when stressed and how to breathe your way to relaxation.
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Feel free to let me know if you need any further modifications!
Sleep – A natural state of rest for the body and mind, during which the eyes are closed and consciousness is partially or completely lost. – Getting enough sleep is important for maintaining good health and energy levels.
Health – The state of being free from illness or injury and having overall physical and mental well-being. – Eating a balanced diet and exercising regularly are essential for good health.
Science – The study of the natural world through observation and experiment to understand how things work. – In science class, we learned about the human body’s circulatory system.
Technology – The application of scientific knowledge for practical purposes, especially in industry and everyday life. – Advances in technology have made it easier to monitor our health with wearable devices.
Competition – A situation in which people or groups try to be more successful than others, often in a healthy way that encourages improvement. – The science fair competition motivated students to come up with innovative projects.
Stress – A feeling of emotional or physical tension that can come from any event or thought that makes you feel frustrated, angry, or nervous. – Learning how to manage stress is important for maintaining mental health.
Memory – The ability to store, retain, and recall information and experiences in the brain. – Getting enough sleep can help improve your memory and concentration.
Sleeptracker – A device or application that monitors and records sleep patterns to help improve sleep quality. – Using a sleeptracker can help you understand your sleep habits and make necessary adjustments.
Relaxation – The state of being free from tension and anxiety, often achieved through activities that calm the mind and body. – Practicing relaxation techniques before bed can help you fall asleep faster.
Sleepaid – A product or technique used to help people fall asleep or stay asleep. – Some people use a sleepaid, like herbal tea, to help them relax before bedtime.
