Sleep, it is a natural state of rest in human species. It tucks you away from the obligations of life in a warm blanket, and it rests your fatigue upon a fluffy pillow and bed, but why do college students struggle with getting enough?
Not getting enough sleep can cause a bunch of nasty symptoms – fatigue, depression, and stress. It can make you snooze behind the wheel, at school or on the job, and even make your relationships suffer. Basically, not getting enough sleep can make you disconnected with the world.
Experts at Ambien list the “How To’s” to healthier and happier sleeping, and Cal State East Bay college students tell us what they think:
Tip 1. Go to sleep and wake at the same time each day.
It is important to keep a regular sleep schedule, even on weekends. It may help you develop a sleep-wake rhythm that encourages better sleep. That means sleeping at the same time and getting up the same time every night.
“Life is just too random and unpredictable,” said James Koponen, English Literature Graduate Student, “I’m fairly obsessive and driven. If I get moving on something, I won’t want to stop until it’s completed. It takes a while to warm up the engine, so I don’t like quitting until I’ve gone a long way. This results in many late, late nights.”
Tip 2. Avoid caffeine late in the day.
Caffeine, in tea, cola, and chocolate, as well as in coffee is a stimulant and can prevent people from trying to fall asleep.
“I use power naps during the day to replace caffeine and that is my energy for my day,” said Jose Luis Campos, Business Major, Alumni.
Tip 3. Watch your diet.
Eating a heavy meal or spicy foods before bedtime can lead to nighttime discomfort, and frequent trips to the bathroom. A light snack, however, can prevent hunger and help you sleep better.
“Yeah, when it is hot outside, and I eat spicy food, I find it hard to fall asleep at night,” said Matt Yorks, Liberal Studies major, Junior.
Tip 4. Exercise regularly.
Regular exercise has been shown to improve sleep. Exercising in the morning or afternoon, at least three hours before bedtime, so you won’t be too “hyped-up” – may help you get a deeper, more restful sleep.
“I used to have a bit of trouble with sleeping, but I sleep soundly every night now that I exercise about an hour every afternoon.” Alan Gigo, Psychology Major, Senior.
Tip 5. Create a relaxing bedtime routine.
- Read a book
- Listen to music
- Practice relaxation techniques
- Take a warm bath “Lavender, and Vanilla bath salts, body wash, and lotions, the aromatherapy products at Bath & Body Works are the most popular relaxation products according to my customers,” said Crystal Wilkins, Psychology Major, Senior, and Employer at Bath & Body Works.
- Keep the temperature in your bedroom at a comfortable level: extremes can disrupt your sleep
- It also helps to minimize distractions, such as noisy clocks, bright lights, and uncomfortable clothing or bedding
Tip 6. Get out of bed if you’re not sleeping.
Psychology professor Cynthia Barkley, who teaches Condition and Learning, and school counselor Ryan Guetersloh confirms this. If you don’t find yourself asleep within 15-30 minutes, hop out of bed immediately! When you are tossing and turning in your bed, thinking, worrying, daydreaming or anything other than being asleep, do that somewhere else. When you associate not sleeping with lying in your bed, then over time, guess what you will do when you get into bed? Not sleep! Get back into bed when you feel sleepy.
Tip 7. Talk to your doctor or healthcare provider.
Discuss your sleep problems with your doctor or healthcare provider and find out if AMBIEN CR or a different form of sleeping aid is right for you and how it may help put your sleep problems to rest.