Sleep 101
Sleep is more than just rest; it's essential for both mental and physical health. While the exact mechanisms by which sleep restores the body are not fully understood, we know it's crucial. The National Sleep Foundation suggests that college students need about 7-8 hours of sleep to feel rested and alert.
Why is Sleep Important?
During sleep, the brain consolidates and protects the memories formed during the day, making it easier to retain information. Sleep also regulates critical bodily functions, such as hunger, hormone production, and immune response. Good sleep habits can lead to:
- Improved mood
- Better concentration
- Enhanced memory retention
- Faster cognitive processing
- Stronger immune response
- Better motor skills
Quick Tips for Better Sleep
- Establish a Routine: Set a consistent bedtime and wake-up time to regulate your body's "circadian clock." Develop a calming pre-sleep routine, such as taking a warm bath, reading, or listening to music, to signal to your body that it's time to sleep.
- Incorporate Movement and Relaxation: Exercise during the day, but avoid intense activity 2-3 hours before bed. Practice deep breathing or progressive relaxation techniques as bedtime approaches.
- Use Your Bed for Sleep and Sex Only: Avoid activities like homework in bed to strengthen the association between your bed and sleep.
- Plan Ahead: Manage your time effectively to avoid all-nighters. Sleep loss negatively impacts performance, and even short sleep is better than none.
- Create a Relaxing Sleep Environment: Optimize your bedroom for comfort by minimizing light and sound and investing in a good pillow or mattress.
- Determine Your Ideal Sleep Amount: Experiment to find the optimal amount of sleep you need each night.
- Manage Stress Before Bed: Keep a notepad by your bed to jot down any issues on your mind, allowing you to set them aside until morning.
- Practice Deep Breathing and Stretching: Engage in a gentle stretching routine with deep breathing before bed to promote relaxation.
- Maintain Consistent Sleep and Wake Times: Stick to a regular sleep schedule, even if you have trouble falling asleep.
- Limit Screen Time Before Bed: Reduce exposure to bright screens 2-3 hours before sleeping. If you can't avoid screens, use a blue light filter to reduce their impact on sleep quality. For more information, see Harvard Health
Watch the YouTube playlist below featuring five short videos where Cherish Williams, a CAPS provider, shares tips to help you improve your sleep.
Naps
Naps can boost your productivity if you know how and when to take them to maximize their benefits.
When Naps Help and When They Hurt
Naps can be beneficial when you are sleep-deprived, know you'll be staying up later than usual, or if they are a regular part of your sleep routine. However, napping too late in the day can disrupt your regular sleep cycle and make it harder to fall asleep at night, creating a cycle of sleepiness. Try to avoid naps longer than 20 minutes, as longer naps can lead to sleep inertia—a feeling of grogginess that occurs when waking from deep sleep.
Planning Your Nap
Good naps don't just happen! Start by finding a quiet place where you can lie down (lying down makes it easier to fall asleep than sitting up). If noise is an issue, consider using headphones or earplugs. Decide how long you want to nap and set an alarm. Two recommended nap lengths are 20-45 minutes, known as a power nap, or 90-120 minutes. Sleeping for 45-90 minutes can leave you feeling groggier since you may wake up from the deepest stage of sleep.
Lie back, relax, and enjoy your rest!
Keep a Sleep Journal
Keep a sleep journal to monitor your sleep habits. This can help you and your doctor identify the causes of any sleep problems. If you miss some details on a given day, that's okay—just try to fill in as much information as possible. After a few weeks, look for patterns in your sleep. For example, you might notice that when you eat after midnight, you wake up more frequently during the night; therefore, you may want to avoid late-night eating. Identifying these patterns can help you and your doctor make changes to improve your sleep.
During the day, track the following:
- What time did you wake up?
- How many total hours did you sleep?
- How rested did you feel when you woke up? (Use a scale of 1 to 5)
- Did you exercise today? If so, when?
- Did you nap during the day? If so, when?
- Did you consume any alcohol, caffeine, or nicotine? If so, when and how much?
- Did you take any other medications or drugs in the evening? If so, when and what type?
- What time did you eat?
At night, track the following:
- What time did you go to sleep?
- How long did it take to fall asleep?
- How many times did you wake up during the night?
- What caused you to wake up during the night?
Substances and Sleep
Falling asleep and waking up are controlled by a number of chemical changes in the brain and the blood. Foods and medicines that alter the balance of these chemicals also can affect how well we sleep.
Caffeine
For example, caffeine, which is found in coffee, tea, soda, and chocolate, can cause insomnia (lack of sleep). Because caffeine is a stimulant, most people use it after waking up in the morning or to remain alert during the day. Caffeine cannot replace sleep, but it can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production. Caffeine can have a stimulating effect as quickly as 15 minutes after it is consumed. It takes about 6 hours for one-half of the caffeine to be eliminated. Avoid caffeine close to bedtime. For more info, see a comprehensive list of caffeine content in various beverages, food items, and drugs (FDA, 2013).
Alcohol and other Drugs
Antidepressants, smoking, alcohol, and other drugs can cause a loss of REM (rapid eye movement) sleep. Alcohol has been researched for its effect on sleep for many years. Studies show that in non-alcoholics who occasionally use alcohol, both high and low doses of alcohol initially improve sleep, although high alcohol doses can result in sleep disturbances during the second half of the sleep period. However - we rapidly develop tolerance to the sedative effects of alcohol and it interacts with sleep deprivation to exacerbate daytime sleepiness. Similarly, consumption of alcohol and other drugs (cocaine, ecstasy, etc.) have been shown to result in lower quality sleep.
Sleep Disorders
Sleep disorders are conditions that affect, disrupt, or involve sleep. There are over 70 different types, including insomnia, sleep apnea, restless leg syndrome, and sleepwalking. While many sleep disorders have treatments, maintaining regular sleep habits can also help. If a lack of sleep or disrupted sleep affects your daily function, quality of life, or enjoyment, consider seeking help. Warning signs to watch for include:
- Falling asleep while driving
- Struggling to stay awake when inactive (e.g., watching TV or reading)
- Difficulty paying attention or concentrating at work, school, or home
- Problems with performance at work or school
- Memory difficulties
- Trouble controlling emotions
WHAT IS INSOMNIA?
Insomnia is the inability to fall asleep or stay asleep and is the most common sleep disorder in the U.S. It can result from physical conditions (like restless leg syndrome), mental health issues (such as depression or anxiety), or external factors (like alcohol or caffeine consumption).
SYMPTOMS OF INSOMNIA:
- Difficulty falling asleep most nights
- Daytime fatigue or falling asleep during the day
- Not feeling refreshed upon waking
- Waking up multiple times during the night
People with insomnia often experience these symptoms and may also have self-fulfilling thoughts, such as worrying about not getting enough sleep, which can worsen the condition. To diagnose insomnia, a healthcare provider may conduct a physical exam and review your medical history, medications, and lifestyle. In some cases, an overnight sleep study may be needed to rule out other sleep disorders.
INSOMNIA TREATMENT
Treatment typically involves behavioral approaches and prescription medications (hypnotics). However, medications should be a short-term solution, and developing good sleep habits is crucial. If you think you have insomnia, try the following tips:
MORE SLEEP DISORDERS
Sleep Apnea
Sleep apnea is a serious sleep disorder in which a person’s breathing is interrupted while sleeping. An individual with untreated sleep apnea can sometimes stop breathing hundreds of times during the night.
Restless Leg Syndrome
Restless Leg Syndrome (RLS) is a sleep disorder that causes tingling, pulling, creeping or painful sensations in the legs at night. Symptoms often occur before bed and make it difficult to fall asleep.
Narcolepsy
Narcolepsy is a sleep disorder in which people lack control over sleep and wakefulness.
MAKE AN APPOINTMENT
Talking with a doctor can help you to identify what the underlying cause of your sleep problem is and help you find the best treatment. Here at Campus Health, you can either make an appointment in the Medical Clinic for more of a clinical perspective on your sleep issues or visit Counseling and Psychological Services to consider the mental health side of sleep issues. Providers in either location can help you to address your sleep concerns, albeit in different ways.For more information on these disorders or any other information on sleep disorders the National Sleep Foundation provides detailed information.
