Sleep
- Restores our energy
- Aids in fighting off illness and fatigue
- Helps us think more clearly and creatively
- Strengthens memory and allows us to lean more effectively
- Generally produces a more positive mood and better performance throughout the day
Most adults need between 6-10 hours of sleep per night. While there is variability between each of us in how much sleep we need, if you are frequently tired or irritable during the day and find yourself sleeping more than an extra 2 hours per night on weekends, then you are probably not getting enough sleep during the week. Find out if you are sleep deprived by completing the sleep awareness assessment (PDF).
- Lower GPA
- Dark circles under eyes
- Increased risk of motor vehicle accidents
- Lower (or lack of) sex drive
- Falling asleep in class = wasting tuition $$$
- More likely to get sick
- Bad mood/worse social life
- Long-term sleep deprivation increases risk of stroke, heart disease, diabetes
- Better academic performance (higher GPA): getting more zZz’s leads to getting more A’s.
- Better mood
- Better memory and focus
- Aids in managing depression, eating disorders, substance abuse
- Better immunity to illness
- Enhanced appearance
- Improved interpersonal relationships
- Improved athletic performance
- Increased reaction time
- Go to bed at the same time each night and rise at the same time each morning.
- Avoid caffeinated drinks after noon.
- Avoid bright light in the evening, especially blue light from electronic devices.
- Avoid arousing activities around bedtime (e.g., heavy study, text messaging, getting into prolonged conversations).
- Expose yourself to bright light upon awakening in the morning.
- While sleeping in on weekends is ok, it should not be more than 2–3 hours past your usual wake time, to avoid disrupting your circadian rhythm that regulates sleepiness and wakefulness.
- Avoid pulling an “all-nighter” to study.
- Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
- Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.
- Physical activity may help promote sleep, but not within a few hours of bedtime.
- Avoid large meals before bedtime.
- Wash your sheets and bedding regularly.
Take these steps to get more zZz’s!
- Stick to your caffeine curfew.
- Limit screen time
- Exercise regularly.
- light exercise is better than no activity.
- Exercise at any time of day, but not at the expense of your sleep.
- Evaluate your room.
- Practice a relaxing wind-down ritual.
Napping can be useful for increasing mood, performance, and alertness.
- The optimal length of time for a nap is 10-30 minutes.
- Napping can help produce short term alertness for driving or studying.
- Create a comfortable environment for a nap. It helps to lie down completely, and restrict the amount of noise in the surrounding area.
- Napping too late in the day can create problems with nighttime sleep.