Sleep Tips

The “right amount” of sleep varies individually but most college students need about 7-9 hours per night to function optimally. Good sleep has been associated with:

Better learning, memory and performance

Although no one knows exactly how sleep enables memory consolidation, a number of studies have shown that a reduction in total sleep time or specific sleep stages can dramatically inhibit a person's ability to consolidate recently formed memories. Poor sleep appears to affect the brain's ability to consolidate both factual information—such as the capital of Uzbekistan—and procedural memories about how to do various physical tasks—such as specific sports drill or playing the piano. Research suggests that the most critical period of sleep for memory consolidation is the one immediately following a lesson. If this opportunity is lost—such as when a student pulls an "all-nighter"—it generally can’t be made up. Even if sleep is "recovered" on subsequent nights, the brain will be less able to retain and make use of information gathered on the day before the all-nighter.

 Sleep-deprived people usually don’t notice their own decline in performance. The first part of your brain that shuts off with sleep deprivation is the part that says “I’m not performing so well” (prefrontal cortex). Studies have shown that moderate sleep deprivation (about 24 hours without sleep or an “all-nighter”) produces cognitive and motor impairments equivalent to significant levels of alcohol intoxication (BAC of .100 or above the legal limit). Reaction times, which are a good proxy for alertness, were reduced by more than 50%. 

• You can test your own reaction time when you are rested and after you have been up for a long time and compare your responses at this site: https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-91 

• This site also lets you compare your reaction time with other “rested” peers. It is important to know that even a small nightly decrease in sleep has serious cumulative effects. A week and a half spent sleeping just six hours per night, rather than seven to nine, can result in the same level of impairment on the tenth day as being awake for the previous 24 hours straight.

 Mood

Sleep and mood are closely connected. Poor and inadequate sleep can cause irritability, inability to concentrate and stress, while healthy sleep can enhance well-being. People who have problems with sleep are at increased risk for developing problems with emotional disorders, depression and anxiety.

 Health

Sleep deprivation decreases the ability to resist infection. Recent studies have shown that people getting less than 7 hours of sleep were 3 times more likely to develop viral respiratory infections than people getting 8 hours or more. Chronic sleep deprivation may affect the way our bodies process and store carbohydrates and alter levels of hormones that affect our appetite. Chronic sleep deprivation has been linked to diabetes, hypertension and cardiovascular disease.

 Judgement and Safety

Drowsy or drunk, the effects are similar, as described above. The prefrontal cortex, an area near the front of the brain responsible for logical reasoning and complex thought, seems particularly vulnerable to sleep deprivation. Experts think this may explain why people typically have such a hard time recognizing their own fatigue and level of impairment. Tired people don’t make their best decisions and are at increased risk for accidents of all kinds.

Remember that even one or two small changes, adding 15-30 minutes of sleep time for example, can add up to big gains. 

A FEW ADDITIONAL SLEEP TIPS:

1. Get up at about the same time every morning, including weekends. This may be even more important than going to bed at a regular time (which is still a good idea!).

2. Go to bed only when you are feeling sleepy. Use the bed for sleep and sex only. Don’t stream shows or movies, scroll through your phone, work or read in bed. If you are not asleep after 20 minutes, get out of the bed. Go back to bed only when you feel sleepy again.

3.  Limit caffeine to 1 – 2 beverages a day, no later than 4 hours before bedtime. Avoid using alcohol as a sleep aid (it will degrade the quality of your sleep). Don’t eat a heavy meal within 2 hours of bed, but try not to go to bed hungry.

4.  Establish a relaxing pre-sleep routine before bed. Practice natural relaxation techniques (eg. deep breathing, progressive muscle relaxation). The “Mind Shift” app may help if you tend to feel anxious at bedtime, or consider trying a boring podcast with the “Sleep with Me” app. Check out options for muscle relaxation, guided imagery, meditation and more at https://students.dartmouth.edu/wellness-center/wellness-mindfulness/relaxation-downloads or on the free Headspace app, available to all Dartmouth students.

5.  Avoid electronics and screens for at least 30 minutes before bed. Try “F.lux” (free app) on your computer to minimize blue light exposure which can interfere with sleep. Orange glasses can also help to block blue light and improve sleep. Don’t forget to activate the “Night Shift” mode on your smart phone.

6.  Avoid lights and noise in your room if possible. Don’t let your phone or alarm clock face you (or position them on the other side of the room). Consider black out shades or an eye mask if light is a problem in your room. Maintain a comfortable room temperature. Consider a white noise app if noise is interfering with sleep (“White Noise Ambience Lite” and “Sleep Pillow Sounds” are both good apps with free versions). You can also consider ear plugs if ambient noise is a problem. 

7. Regular physical exercise helps promote sleep and overall well-being but avoid vigorous exercise too close to bedtime. It is important to have light exposure during the first 1 – 2 hours that you are awake to support healthy circadian rhythm. Outdoor light is particularly helpful.

These are just a few of the resources available for sleep. Remember that even small changes can add up to big differences in your quality of life. Please let us know if you would like additional information or have any questions about these suggestions.