For some students, "sleep" and "college" are mutually exclusive terms. However, research indicates that getting enough sleep is critical to effective mental and physical functioning. Don't short-change yourself -- and your education -- by taking shortcuts with your sleep.
The following tips are provided by the American Academy of Sleep Medicine to help students get the most out of their sleep:
Go to bed early
Students should go to bed early enough to have the opportunity
for a full night of sleep. Adults need about seven to eight hours of
sleep each night.
Get out of bed
If you have trouble falling asleep, get out of bed and do something relaxing until you feel sleepy.
Stay out of bed
Don’t study, read, watch TV or talk on the phone in bed. Only use your bed for sleep.
Limit naps
If you take a nap, then keep it brief. Nap for less than an hour and before 3 p.m.
Wake up on the weekend
It is best to go to bed and wake up at the same times on the
weekend as you do during the schoolweek. If you missed out on a lot of
sleep during the week, then you can try to catch up on the weekend. But
sleeping in later on Saturdays and Sundays will make it very hard for
you to wake up for classes on Monday morning.
Avoid caffeine
Avoid caffeine in the afternoon and at night. It stays in your system for hours and can make it hard for you to fall asleep.
Adjust the lights
Dim the lights in the evening and at night so your body knows
it will soon be time to sleep. Let in the sunlight in the morning to
boost your alertness.
Wind down
Take some time to “wind down” before going to bed. Get away
from the computer, turn off the TV and the cell phone, and relax quietly
for 15 to 30 minutes.
Eat a little
Never eat a large meal right before bedtime. Enjoy a healthy snack or light dessert so you don’t go to bed hungry.
See http://www.aasmnet.org/articles.aspx?id=659 for the full article .
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