Getting enough sleep, without getting too much sleep, is essential to long-term success and well-being. For those whose brains are still growing (25 years and younger), good sleep is especially essential.
Adulthood is that privileged state where people do whatever they want whenever they want (an inevitably self-correcting perception). At some point adolescents determine that staying up late is a rite of passage and better than Mom’s advice to go to bed by 10:00. Social and sports events, dorm life, late night munchies, completing research papers or cramming for exams are college staples. Saturday mornings are the quietest hours on a college campus.
Adulthood is that privileged state where people do whatever they want whenever they want (an inevitably self-correcting perception). At some point adolescents determine that staying up late is a rite of passage and better than Mom’s advice to go to bed by 10:00. Social and sports events, dorm life, late night munchies, completing research papers or cramming for exams are college staples. Saturday mornings are the quietest hours on a college campus.
The imbalance of sleep and active life can result in difficulties falling asleep and staying asleep through necessary sleep cycles resulting in distorted emotions and fatigue. This path to my office door is well-worn because, unchecked, insomnia can create a downward spiral, affecting relationships, grades and mental health.
No one is likely to achieve a perfect sleep schedule, but a few pointers can help those who struggle to fall asleep:
Sleep is as vital to optimal human functioning as food or water. Certainly there are issues besides “student lifestyle” that can contribute to insomnia, and if the above list does not bring restful sleep, check with a physician for underlying physical issues.
No one is likely to achieve a perfect sleep schedule, but a few pointers can help those who struggle to fall asleep:
- Drugs, alcohol and tobacco (any form) are enemies of restful sleep cycles.
- Exercise deemed safe by a physician can assist in stress relief. However, it is important not to exercise vigorously for an hour or two before bed.
- A regular sleep routine (even weekends) helps to train the mind and body through predictability. For most people, 7-9 hours of sleep are recommended.
- Make the room dark and as distraction-free as feasible.
- A warm bath or shower, a cup of decaffeinated tea and some light reading material may add to a relaxing bedtime ritual.
- Loose or non-binding sleepwear in a cool room temperature with sufficient covers for personal warmth is maximal for sleep comfort.
- Elimination of screens (iPads, computers and television) for an hour or so before bed can help prepare the body for sleep.
- Progressive Muscle Relaxation (PMR). Click here for a download of instructions.
- If there is an emotional component to the sleeplessness, seek the help of a counselor.
Sleep is as vital to optimal human functioning as food or water. Certainly there are issues besides “student lifestyle” that can contribute to insomnia, and if the above list does not bring restful sleep, check with a physician for underlying physical issues.