Did you know that college students are among the most sleep-deprived people in our country. And, it would not be surprising if student leaders were at the top of the list of those students who need more sleep, given their crazy schedules and growing "to do" lists. But don't fret...there are some things you can do today to work on getting more and better sleep.
• Get on a schedule. Falling asleep (and staying asleep) can sometimes be difficult, particularly in a residence hall setting. It is helpful to get to bed around the same time each night so your body gets used to a regular sleeping schedule. Added benefit...research shows that 7-8 solid hours of sleep a night can help with weight loss too!
• Don’t make your bed a key study space. It comes highly recommended that activities like studying, reading, and any other type of work or stress-related activity NOT be done while in bed. This presents a problem for students who have only their beds and desk chairs in which to sit and complete their schoolwork. Try studying in common areas or the library instead of your room, so your bed remains a place to get a quality night’s sleep.
• Realize that a nightcap won’t help the situation. A common misconception among students and non-students alike is that alcohol will help you sleep. Though drinking before bed may help some people fall asleep, it does not guarantee a quality night of sleep. Often, it causes the drinker to wake up several times during the night, which can be just as detrimental as only getting a few hours in the first place.
• No clock watching allowed! Consider turning your clock around after you set your alarm, or putting it in a bedside drawer where you can hear your alarm in the morning but not see the time at night.
• Establish a relaxing routine. Like taking a bath or listening to music... do it about a half hour before bed.
• Consider using “white noise” to help you fall asleep (like a fan).
• Try to make your bed as comfortable as possible. Use pillows, blankets, warm colors, etc.
• Finish eating about two hours before bed.
• Avoid exercise right before bed – a workout in late afternoon is ideal, because it gives your body adequate time to cool down (and a dropping body temperature is what the brain associates with sleep).
• Keep a pad of paper by your bed – are you a thinker at bedtime? Keep a pad of paper near your bed for those "middle of the night" thoughts that you are afraid of forgetting. Quickly jot down what you need to remember in the morning and then go back to sleep!
Now, hit the sack and treat your body right!
From PaperClip Communications
Sources: The Centers for Disease Control; www.sleepfoundation.org
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ailURL=http://www.sleepfoundation.org> ; www.sleep-deprivation.com
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