Sleep Tips

Sleep Tips

Students have busy, complex lives. People often feel there are not enough hours in the day to do what needs to be done. Rather than cutting out events or activities many people choose to cut out sleep.

Cutting sleep can translate into a decrease in academic performance. Most people need 6-8 hours of quality uninterrupted sleep each night. Pulling an “all nighter” to study or complete a paper can be a recipe for disaster. Lack of sleep affects health in many ways including a decrease in memory and in the brain’s ability to function at optimal performance.

Tips for getting adequate sleep:

*Establish a routine- go to bed at the same time every night and wake up at the same time.

*Avoid alcohol. While it may make you sleepy initially it can lead to night time waking or fitful sleep.

*Don’t go to bed starving or stuffed.

*Avoid caffeine and nicotine for at least 3 hours before bed. Both are stimulants.

*Don’t nap.

*Get regular exercise. Avoid exercising late at night or 3 hours before your bedtime as this stimulates the body.

*Make bedroom sleep friendly. The best conditions for sleep are a dark, cool ( not to hot or cold) quiet environment. The bed should be comfortable, firm and the right size.

*Don’t drink too much liquid in the evening. 

*Plan worry time. Have pen and paper available to write you worries down and deal with them in the day.

*Learn to relax. Relaxation techniques such as progressive relaxation and mediation may help.

*Don’t try to hard. If after 20 –30 minutes you are still awake try and do something relaxing like reading or listening to music.

*Avoid sleeping pills. Rebound insomnia can occur when a person stops taking sleeping pills.