Tips for Getting Better Sleep
- Stick to a sleep schedule (consistent bedtime and wake time) that allows you to get 7-9 hours each night.
- Practice a relaxing bedtime ritual (Try reading a book? Meditation?).
- Exercise daily (but preferably not right before bedtime).
- Meditation and breath-work elicit the relaxation response, try this breathing technique.
- Avoid screen time a couple hours before bed. Blue light emitted by devices can delay the release of melatonin, and therefore delay sleep.
- Avoid alcohol, cigarettes, large meals, and caffeine in the evening, especially a couple hours before bedtime.
- Keep your room cool and dark.
- Take a hot bath or shower before bed.
- Journaling, start by just writing down what is bothering you before bedtime.
- Create a to-do-list for the next day to avoid taking all those concerns to bed with you.
- Design a comfortable sleep environment.
- Work out sleep schedules with your roommate.
- Bonus tip!! If you have insomnia, or difficulty sleeping on a regular basis, talk with a counselor or physician at Health Services.
Sleep Information and Resources
The National Sleep Foundation recommends 7-9 hours of sleep each night. Scientific studies demonstrate just how important that amount of sleep is for health and wellbeing, including academic performance. So what happens when we sleep? Scientists are still working to elucidate all of the complexities of sleep, but research does suggest the following health factors are impacted by sleep:
1. Hormone regulation, including the regulation of hormones involved in the stress response, appetite and growth.
2. Tissue repair and recovery of body systems (including the immune system and the cardiovascular system).
3. Memory Consolidation; sleep after learning is important for creating lasting memories (synaptic connections supporting the memory are strengthened).
4. Learning. Sleep is also important prior to learning, and according to neuroimaging research, results in greater activity in the hippocampus that theoretically allows it to more effectively receive and hold new memories (see MPR story below).
4. Housecleaning! Cellular waste (gunk!) is removed from the brain at a high rate during sleep. Build up of waste products can create a toxic environment for neurons. One of these waste products is beta amyloid, which is associated with Alzheimer's Disease.
5. Mental Health and emotion regulation.
6. Creativity and problem-solving.
7. Physical performance and reaction time.
Considering these important factors (and more!) are impacted by sleep, it will come as no surprise that consistently getting inadequate sleep is linked to weight gain, diabetes, cardiovascular disease, depression, dementia and Alzheimer's, reduced immune function, reduced productivity, and more.