Sleep
Sleep is one of the most important things we can do for ourselves to keep ourselves energized, grounded, and focused. It can also be one of the most difficult things to get during college. Stress of classes, work load, socializing, finances, etc., etc., can make it difficult for many people to get the amount of sleep and the quality of sleep they need.
If you're struggling with sleep, check out the information below to help you get back on track.
Sleep Hygiene
What is sleep hygiene?
Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.
What are some examples of good sleep hygiene?
The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include:
Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.
Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.
Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.
Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.
Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.
Above information taken from: http://www.sleepfoundation.org/article/ask-the-expert/sleep-hygiene
For information on Insomnia click here.
Articles of Interest
Alcohol And A Good Night's Sleep Don't Mix - Taken from WebMD. By Denise Mann. Posted January 22, 2013
Why You Should Limit Alcohol Before Bed For Better Sleep - From health.clevelandclinic.org. By Brain and Spine Team posted December 22, 2014.
Study Links Pot Use With Poor Sleep - From WebMD. By Steven Reinberg posted June 4, 2014.
Cannabis and Sleep - From Psychology Today on-line. By John Clien, PhD., posted November 6, 2012 in Sleepless in America.
Falling Asleep With Anxiety - From everydayhealth.com by Jennifer Warner.
What Causes Insomnia? From sleepfoundation.org.
Something to Try
Colleen Owens, LCPC guides in an exercise to achieve sleep. Listen and perform the actions as described. You may need to repeat the exercise more than once. Be patient with yourself and allow your body to settle. Use this exercise if you are having difficulty sleeping or would like to relax more deeply.
For more relaxation exercises, go to our Audio Files tab.
Yoga for Insomnia and Relaxation
Short video give different poses for helping you get to sleep and/or relax. Pillow or yoga block needed.