The UB Post

Dear Cydney,
I find myself feeling sleep-deprived even though I set aside a fair amount of time for rest every night. It's even starting to interfere with my ability to pay attention in class. What steps can I take in order to sleep better at night?

—Snoozing in my Seat

Dear SS,

It's estimated that nearly 40 percent of the U.S. population struggles with some type of sleep ailment and about 10 to 15 percent suffer from chronic insomnia. That's a lot of sleepy people. Just imagine how many Chuck Norrises—people in prime ass-kicking condition—we'd have in our population if everyone was getting a good night's sleep!

Sleep is especially important, not only for ninjas and bounty hunters, but also for students. That's because many psychologists believe that memories are consolidated during sleep, especially during REM stages. In other words, sleep may be essential for effective learning to take place; it allows us to process and retain new procedures and skills. If you're not sleeping well, SS, I can understand if you're feeling frustrated and distracted in your classes.

Although you say you're setting aside a fair amount of time for sleep, you may not be aware of the best sleep strategies. First, it is important to prioritize and manage your waking hours so you can get between 6 and 8 hours of sleep per night. But you also should be careful not to give too much time to sleep. Often, people suffering from insomnia will go to sleep earlier or stay in bed later without any improvement in sleep quality. You may actually be conditioning yourself to feel restless and anxious about heading to bed.

Psychologists recommend training yourself to associate bed with sleep, as opposed to anxiety and wakefulness. Try to get into bed only when you are very tired, and if you toss and turn for more than 20 minutes, get out of bed until you feel sleepy. Essentially, be sure to use your bed for only two activities, one of which should be sleep!

You should also be cognizant of any bad habits that may be getting in the way of a good night's sleep. Most doctors recommend avoiding nicotine, caffeine, exercise and alcohol for a few hours before sleep. You should also avoid napping during the day.

Create a consistent routine for yourself so that your body will come to expect sleep and wakefulness at regular times each day. Set aside an hour, if you can, or at least 20 minutes to engage in some sort of relaxing activity in low light. Lowering the light will stimulate your body's natural production of melatonin. This hormone, which responds to light and dark, regulates your body's sleep cycles.

Having an arsenal of relaxation techniques is another key step toward getting to sleep, SS. Visualization, or going to your happy spot, is one possibility. Also, you can try muscle relaxation—just start at the bottom of your body, tensing up your toes for a count of 10 and then relaxing, moving up to your calves, and so on, until you reach your cranium.

Finally, SS, your sleeplessness may be a sign of an actual physical or emotional issue. If you are experiencing pain, schedule a doctor's visit. If you are a "worrier," consider keeping a journal. Start a ritual of writing down your problems an hour or so before bedtime and commit to addressing these things in the morning—there is likely nothing you can do after midnight anyway.

If problems persist, you may want to consult a therapist trained in sleep disorders. Also, UB's Counseling Services (www.ubalt.edu/counseling) can offer assistance as well as guide you to other resources.

Delia, learning consultant at the Academic Resource Center and contributing writer for The UB Post, can be reached at cdelia@ubalt.edu.

Sources: www.apa.org/monitior/oct01/40winks.html
and www.apa.org/monitor/jan06/onit.html

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