Sleep: Are You Getting Enough?

Sleep is an important aspect of our health and well being. Many Americans do not get enough sleep or suffer from sleep disorders. The schedules of most college students tend to exclude adequate amounts of sleep, but this does not have to be the case. There are many strategies you can use to increase the amount of sleep that you get. National Sleep Foundation surveys reveal that:

• 60% of adults report having sleep problems a few nights a week or more
• More than 40% of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month (with 20% reporting problem sleepiness a few days a week or more)
• At least 40 million Americans suffer from sleep disorders

How can I tell if I have a sleep problem?

• Do you wake frequently during the night or wake up early and find it hard to go back to sleep?
• Do you wake in the morning feeling tired or unrefreshed?
• Are you sleepy throughout the day?
• Does it often take you more than 30 minutes to fall asleep at night?
• Do these feelings occur several times a week?

Why should I care about how much sleep I get?

You can't trick or train your body to need less sleep than what it genetically requires. Your body cannot be taught to function at the level you desire when you deprive yourself of 1-2 hours of sleep a night. This may be tempting in order to study more for an exam, write a paper, or hang out with friends, but it will have its effects.

When we don't get the sleep we need, our bodies build up a sleep "debt". This lack of sleep leaves us less alert and often more irritable. We are less able to concentrate and complete simple tasks; and, this debt can place us at risk for accidents caused by excessive drowsiness and lack of attention. Ultimately, lack of sleep affects a person's quality of life and health. It is important to discuss your sleep issues with your health care provider.

Try some of the following to increase your chances for a better night's sleep.

1. Set a routine - go bed and wake up at the same time every day
2. Relax before bedtime - read, take a bath, listen to soft music
3. Be active - regular exercise after noon can help relax the body
4. Drink a smaller amount of fluids before going to sleep
5. Avoid nicotine, caffeine, alcohol and heavy meals close to bedtime
6. Make sure that your sleeping environment is conducive to sleep - consider the temperature, noise, light, and sleeping surface
7. Keep a sleep diary to record your sleep pattern, including:

• When you went to bed
• When you woke up
• How quickly you fell asleep
• How you felt when you awoke
• The number of hours you slept
• What caused you to wake during the night or earlier than usual (i.e., stress, physical discomfort, snoring, or temperature)

Related Topics
Good Sleep Hygiene
Insomnia

References
http://www.sleepfoundation.org
http://lifework.arizona.edu

Resources
http://www.sleepfoundation.org
http://www.sleepnet.com
American Sleep Apnea Association