According to a 2005 survey of almost 2,000 students living in residence halls given by the UA Quality of Sleep Project, 75 percent said they had trouble sleeping because of their inability to fall asleep. Whether it’s a term paper or a toga party, the chances are that your sleep cycle has become victim to the erratic schedule of a college student.
Dr. Rubin Naiman graduated from the University of Arizona with a B.A. in Anthropology, and later went on to achieve a Ph.D. in Clinical Psychology at Alliant University. Currently, Naiman teaches at the Center for Integrative Medicine and focuses on the fields of dreams and sleep. He said that today many people live in a state of hyper-arousal with a constant need to be productive. Naiman said, “In the major cities around the world it’s hip to stay up late and sleep in.” The following Do’s and Don’ts were compiled with the help of Dr. Naiman as well as Spencer Dawson, a graduate student working under Dr. Bootzin in the U of A’s Sleep Research Lab.
Do consider Quality vs. Quantity: The old adage, its quality not quantity that counts also applies to your daily snooze. Dawson said that the ideal sleep target is between seven and nine hours, though each person’s need is unique.
Do unwind before you go to bed: Instead of working until you pass out take time to relax before you hit the hay. Dr. Naiman said, “It’s a good idea to laugh before you go to sleep, you can read something light or watch an old Seinfeld episode.” Other ideas: taking a hot bath, listening to music, or doing yoga.
Do kill the lights: “Light energizes us, it increases serotonin and sends a message to the brain to suppress melatonin, a key brain chemical that helps us sleep,” said Dr. Naiman. Before bed dim the brightness letting on your laptop or consider downloading this free software that “warms” the light of your computer at night, reducing the more potent blue light that your brain associates with daylight. It can be found at: http://stereopsis.com/flux/
Don’t let fatigue become the new norm: Signs of sleep deprivation include difficulty concentrating, and the ability to fall asleep while going about your daily routine.
Don’t use alcohol as a sleep aid: Both Naiman and Dawson agree that while alcohol may initially seem to help you fall asleep, in the long run you wake up less rested. Alcohol is a nervous system represent, but once it metabolizes through your body your nervous system kicks in at full power, and can pull you from deeper stages of sleep
Don’t use your bed for anything other than sleep: If you spend a lot of time studying, stressing, and tossing and turning you can create a negative connection with bed. Try to create an environment that is dark, peaceful, and quiet. This concept is derived from a stimulus control Insomnia treatment created by Dr. Bootzin.
Remember: “Sleep, diet and exercise, are the three things that are going to promote your general health,” said Dawson. Sleep plays a factor in metabolism, memory, emotional response and even weight regulation.
This article is written by a student writer from the Her Campus at Arizona chapter.