Sample Essay on A Couple of Tips to Surviving Caltech

Different people have different priorities in life. Studying is definitely a priority since it forms the fundamental milestone in the realization of an individual’s career and life aspirations. As such, studying should be prioritized in relation to other valuable life health factors such as sleep. Notably, health is an important element in the life of any individual. It relates to complete state of wellness physically, socially and mentally. This means that absence of infirmity or diseases alone is not considered as health. For example, an individual may lack diseases but may not be socially stable. In this light, sleep is an important element that contributes to the wellness of an individual.

Sleep plays significant roles in the overall well being of an individual. Getting quality sleep has been linked to increased physical health, life quality, emotional well being, mental health and safety (NIH, 2012). On the other hand, sleep deficiency leads to risks of health problems, reaction, inattentiveness and short term memories among others. Firstly, sleep supports healthy functioning of the brain and emotional wellness. While sleeping, the brain prepares a person in order to remember and learn things. This means that it essentially improves learning among students by helping in the development of problem solving abilities and decision making. Conversely, sleep deficiency interferes with people’s behavior and emotions. Such people have problems associating with others and lack motivation. Furthermore, inattentiveness caused by lack of adequate sleep may result to students getting low grades in school and often feeling stressed. The average amount of sleeping hours in a night is eight (American Psychological Association, n.d). In the same light, CDC recommends sleeping hours of between seven to nine (Cassil, 2012).   As such, students should get enough sleep in order to be able to pay attention and enhance their memories which consequently improves their learning capabilities.

Secondly, adequate sleep is considered to improve physical health. According to NIH (2012) sleep is concerned with the repair and healing of body organs such as blood vessels and the heart. On the other hand, sleep deficiency has been associated with several health issues such as diabetes, high blood pressure, weight issues and shortened lifespan among others (Cassil, 2012). In this regard, adequate sleep is considered to control blood sugar levels leading to decreased risk of diseases such as diabetes. This means that inadequate sleep may result to increase in sugar levels higher than the normal levels. As such, adequate sleep supports development and healthy growth. Thirdly, quality sleep is an essential process of enhancing an individual’s performance. People that get sufficient sleep during the night normally function properly during the day. This means that students who get enough sleep are able to be productive at school. As such, students would be more attentive leading to improved grades and performance. Similarly, other workers such as drivers are able to fully perform their function when they get enough sleep. This means that safety would be enhanced due to lack of accidents normally caused by sleep deficiencies.

Considering the various negative effects associated with sleep deficiency, there are helpful tips that can be used or applied in order to address this issue. According to Cassil’s article, “A Couple of Tips to surviving Caltech” avoiding caffeine, alcohol, limiting technology use and exercise are some important tips in addressing the issue of sleep deficiency. Furthermore, keeping bedtime schedules, comfortable environments, study schedules and prioritization are important in ensuring that adequate sleep is achieved. Firstly, it is important to avoid caffeine a couple of hours before sleeping as this ensures that a person is able to get enough sleep. This is because caffeine has substances that tend to make people awake. As such, drinking or taking caffeine before bedtime could make people awake for long hours leading to sleep deficiency. Therefore, caffeine should be avoided 4-6 hours before sleep time (American Psychological Association, n.d).

Secondly, limiting the use of technological devices such televisions, computers and phones an hour before going to sleep is important in addressing this issue (Cassil, 2012). This is because such devices make people to be distracted leading to reduced sleeping hours. For example, certain programs aired on television could distract a person consequently resulting to reduced sleeping hours. Similarly, chatting on mobiles phones for long hours leads to reduced sleeping time. Thirdly, keeping regular bedtime schedules ensures that people are able to get enough sleep based on the fixed sleeping and waking hours. As such, students should schedule study times in order to ensure that sleeping schedule is followed to the latter. This can be done by prioritizing assignments based on weight and due dates. Fourthly, regular exercise is important in ensuring that improved sleep is achieved (Cassil, 2012). This is because exercise improve the overall health of an individual. In the same light, sleeping in quiet environments free from distraction ensures that quality sleep is attained. Furthermore, avoiding alcohol and smoke before sleeping addresses sleep deficiency.

Lack of knowledge and time are some hindering factors of implementing the above sleep techniques. For example, people may not be aware of the importance and health risks associated with sleep. In addition, students may not be aware that there are counseling centers designed for addressing sleep associated issues. As discussed above, adequate sleep is important in promoting the overall well being of people and students. Sufficient sleep enhances problem solving capabilities and improves attentiveness.



American Psychological Association (N.d). Why sleep is important and what happens when you don’t get enough. Retrieved from

Cassil, A. (2012). A Couple of Tips to surviving Caltech.

NIH (2012). Why Is Sleep Important? Retrieved from