Olivia Rosales- Improving Sleep

Do You Need More Sleep?

1. It takes you at least an hour to fall asleep every night of the week.

2. You can’t get out of bed when the alarm sounds.

3. You worry about getting enough sleep most nights of the week.

4. When you wake up in the night, you can’t get back to sleep.

5. You use sleeping pills or alcohol to help you sleep.

6. You feel exhausted from lack of sleep.

7. You sleep in or take daytime naps to make up for lack of sleep.

8. You get drowsy during the day, or need caffeine to stay alert.

Tips To Improve Sleeping:

1. Know and get the sleep you need. Some students need only five hours, others need eight hours. Sleep without an alarm to determine your body’s natural sleep rhythm.

2. Keep a regular sleep schedule. Wake up at the same time every morning. On Saturday and Sunday mornings, get up at that time as well, even if you go back to bed after ten minutes or so. Experiment with naps. Most students sleep better if they avoid naps, but some sleep better after a nap.

3. Fine-tune your sleeping environment. Noise, light, excessive heat or cold, drafts, air that’s too humid or too dry, all can prevent sleep. To prevent clock-watching, keep your clock out of sight.

4. Exercise regularly, three times or more per week. Studies confirm that people in good physical condition get to sleep quicker and sleep better. Try to get in at least 30 minutes of moderate physical activity, five to seven hours before bedtime. Even light exercise such as walking can be beneficial.

5. Avoid caffeine and alcohol. For many students, caffeine interferes with their sleep. If it does, cut back or avoid it altogether in the hours before you go to bed. Alcohol, especially in moderate to large quantities, interferes with the sleep of most students.

6. Wake up early to complete homework when necessary, rather than studying into the late hours. Many students are more productive during morning hours than late at night.

7. Savor your last hour before bed. Some students take longer to wind down than others. Read a book for pleasure. Avoid television and videos. Drink decaffeinated tea or warm milk.