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Sleep

Getting enough sleep not only contributes to how you feel and perform the next day, but also has a huge impact on the overall quality of your life. Sacrificing sleep means you are sacrificing your chance to live up to your fullest academic and creative potential.

What is sleep?

There is a lot going on in your body and your brain when you sleep. A typical night’s sleep occurs in 90 minute cycles of REM (rapid eye movement) sleep and non-REM sleep. Your pulse, breathing, and body temperature rise and fall during these cycles. Brain-waves are active during REM sleep and researchers believe that the brain takes care of important tasks involving learning and memory during this time.

Why is sleep so important?

Sleep is essential for good health, mental and emotional functioning, and safety. Research indicates that sleep loss impairs your ability to perform tasks involving memory, learning, and logical reasoning, which may contribute to unfulfilled potential at school and strained relationships. Insufficient sleep can also be extremely dangerous, leading to serious or even fatal accidents.

It should take you fewer than 30 minutes to fall asleep. Symptoms of insomnia include difficulty falling asleep, frequent awakenings, waking up too early and not being able to fall back asleep, and waking up feeling unrefreshed. Stress is the most common cause of insomnia.

How much sleep do you need?

Getting enough sleep refers to the amount of sleep you need to not feel sleepy the next day. Sleep experts generally recommend an average of 7-9 hours per night. If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep.
Sleep need is biological. Exactly how much sleep any individual needs is genetically determined. How can you determine what you need? Sleep until you wake on your own, without an alarm clock. If you feel rested, that is your sleep need.

If you’ve been having sleep problems for more than one week or if sleepiness interferes with the way you feel or function during the day, a doctor's help may be needed.

What about medications?

• Over the counter (OTC) medications: You should discuss ANY sleep aid you are planning to take with your doctor. OTC sleep medicines usually contain antihistamines which may induce drowsiness that lasts into the next day. They can also interact with other medicines you may be taking.
• Prescription medications: Your doctor may prescribe sleeping pills or tranquilizers for short term use under certain conditions, such as after the death of a loved one or other serious emotional trauma. However, risk of side effects and addiction are a concern with extended use of these medications. If you need long-term help in sleeping, talk to your doctor about other options.
• Stimulants: The use of stimulants to stay awake is risky. Raised blood pressure, anxiety, dizziness, aggressive behavior, and irregular or rapid heart beat can result as a consequence. Using Adderall, Ritalin or other prescription stimulants for any reason other than their intended purpose, by someone other than the intended recipient, or in a dosage other than prescribed is dangerous. The possibility of drug interactions, rapid onset, and increased potency, make the misuse of stimulants highly dangerous.
• Alcohol: Alcohol seems to accelerate falling asleep. However, it also disrupts normal sleep patterns and suppresses REM sleep, even when alcohol has been eliminated. Alcohol also makes it difficult to awaken, even if consumed in moderate amounts.

How can you take care of yourself?

Follow these tips for getting a good night’s sleep:

• Be bland before bed. To fall asleep quickly, avoid caffeine, nicotine and alcohol in the evening.
• Be predictable. Go to bed as close to the same time each night as possible, and build into your schedule enough time for 8 hours of sleep each night.
• Establish a routine. Establishing a regular, relaxing bedtime routine will allow you to unwind and send a "signal" to your brain that it's time to sleep.
• Notes on naps. If you anticipate a night with little sleep, take a nap beforehand to avoid sleep loss. But if you suffer from imsomnia, consider avoiding naps altogether.
• Exercise regularly. And do so at least three hours before bed time.
• Reduce stress. If you lie awake worrying about things you need to do, try “putting them away” by writing them down in a journal so you are free to sleep.
• Save your bed for sleep. Avoid using your bed for anything other than sleep or sex.
• Check your sleep environment. Make it as pleasant, comfortable, and quiet as you can. Most people sleep best in a cool, dark environment.
• Keep your alarm clock out of sight. Do not “check the time” if you wake in the middle of the night. This often creates arousal and makes it more difficult to fall back asleep.
• Grab a light snack. It can be hard to fall asleep if you’re hungry.
• Never drive when you are tired. If you’re feeling tired while driving, pull off the road in a safe rest area and take a nap for 15-45 minutes. The best prevention for drowsy driving is a good night's sleep the night before your trip.

Where can you go for help?

Campus Experts

• Student Health Services, 314.935.6666. For chronic sleep problems, you may want to consult with a psychiatrist for a medication evaluation.

On-Line Resources

• National Sleep Foundation: http://www.sleepfoundation.org/

Where can you learn more?

Professional

• Health Promotion Services, provides brochures and other resources. To request a sleep program, contact Melissa Ruwitch by calling 314.935.7139 or emailing mruwitch@wustl.edu

Peer

• Uncle Joe’s Peer Counseling and Resource Center, 314.935.5141. Call to request a program on sleep.