In the Zone

Sleep Habits

  • College students are at a high risk for not getting an adequate amount of sleep due to varying class times, demanding work schedules, and busy social lives. These demands can often make sleep a low priority. However, problems with insomnia and ongoing sleep deprivation have many negative repercussions such as memory problems and difficulty in logical reasoning. Inadequate sleep can interrupt physiological processes related to hormone function and blood pressure, as well as decreases both efficiency and ability to concentrate. Although a college schedule may seem chaotic, getting enough sleep is critical to your health. Take these tips with you and get some rest.

Naps are good

  • Providing you have enough time, it’s ok to take a short power nap to help your energy levels. A 15-20 min nap works wonders. Be sure to not overdue your naptime or do it too close to your bed time.
Why your Brain Needs Sleep
How Much Sleep Do You Actually Need

 

 

 

 

 

 

 

 

Work separate from your bed

  • Maintain your bed as a sleep only space. By only using your bed for sleep your brain will recognize this as a sleep only space. Doing homework or watching TV in your bed tricks your mind into thinking it is a space other than sleep.

Get a full night's rest whenever you can

  • For most people proper sleep hours varies anywhere from 7-9 hours. Keep it in that range to feel fully rested.

Routine Routine Routine

  • It can be hard to stick to a schedule, due to classes, work and spontaneous college activities. But keeping yourself on a similar schedule each day can vastly improve chances of a good night’s sleep. A routine enables your mind and body to know that bedtime is approaching.

Keep sleep a priority

  • A lack of sleep negatively effects your health by weakeing your immune system and can also reduce your ability to concentrate and to excel at class. Try to get as much sleep as you need.

Communicate bedtimes with roommates

  • Try to be on the same page with your roommate(s) when sharing a room. This way all of you and your roomies get the sleep you need.

Avoid all nighters

  • Not only does this throw off your sleep schedule, it is proven that a tired brain does not function as efficiently as a rested one. Although you may feel like you need to study all night to do well you might be doing yourself a disservice.

Avoid caffeine, eating and drinking before bed

  • Do the best you can to not throw off your body's internal clock. Try to limit consumption to a few hours before bed.

For additional information on good sleep hygeine click Sleep.pdf for a summary document highlighting good sleep hygeine (developed by Drs. D. A. Williams and M. Carey from the University of Michigan, Chronic Pain and Fatigue Research Center).

How To Sleep Better
How Do I Sleep Better