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Need More Sleep?

Strategies to help yourself to a better night’s sleep

  • Establish a regular bed and wake time
  • Establish a relaxing bedtime routine, such as a warm bath before bedtime
  • Use your bedroom only for sleep or sex
  • No studying, snacking, reading, watching TV!!
  • Keep your bedroom dark, quiet and cool
  • Get some sunlight during the day to help regulate your internal body clock
  • Avoid caffeine later in the day
  • Avoid nicotine
  • Eat smaller meals later in the day
  • Limit alcohol intake, as alcohol may cause awakenings later in the night
  • Exercise regularly, finish a few hours before bedtime
  • Keep a “worry” notebook to jot down concerns or to-do lists before going to bed
  • Remember that sleep is an important part in the learning process

These sleep tips are brought to you by ATSU Counseling Services. For more assistance with your sleep difficulties, please call or stop by.

  Some reasons to Get Good Sleep

  1. “Behavioral tests show that adequate sleep before and after a training session was essential for learning, whether the task was tennis or algebra.”
  2. “Sleep dependent memory consolidation … appears to be an all-or-nothing event:  If you don’t sleep within the first 24 hours after learning these new memories, they are lost.”
  3. “Sleep before learning is critical for the brain to be able to lay down new memories.”

Quotes taken from “Sleep to Remember,” American Scientist, July-August, 2006, pp. 326-333.

  1. Chronic sleep deprivation may cause weight gain
  2. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness
  3. Serious sleep disorders have been linked to hypertension, increased stress hormone levels and irregular heartbeat
  4. Sleep deprivation alters immune function

Taken from “Six Reasons not to Scrimp on Sleep,” Harvard Women’s Health Watch, January, 2006

For more information, please go to the following:

National Sleep Foundation
America Academy of Sleep Medicine

Restless Legs Syndrome Foundation
Sleep Apnea Association, American
Better Sleep Council
Sleep Well, Be Healthy
Narcolepsy Network
Sleep For Kids
Drowsy Driving