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A good night’s sleep may help to improve your performance!

The benefits of quality sleep include:

  • Feeling energized and ready for school and work.
  • Processing information more efficiently so learning and retaining information is easier.
  • Promoting memory consolidation of what you’re studying or learning.
  • Helping to maintain concentration.

Not getting enough shut-eye impairs your memory, concentration, reaction time, and ability to process information.

The potential consequences of sleep deprivation (e.g. all-nighters) include:

  • Daytime sleepiness
  • Depressed mood
  • Lapses in concentration
  • Impaired memory
  • Decreased academic performance
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Consider sleep as part of your physical activity routine.

There are several reasons to prioritize sleep in support of physical health:

  • Sleep affects hormones that control your appetite and regulate energy expenditure.
  • Sleep may help support muscle recovery after physical activity.
  • Recent studies have shown that not getting enough sleep might negatively affect your metabolism and make it difficult to maintain your energy balance.

Take the sleep assessment to learn more about your sleep habits and get individualized feedback about ways to improve your zzzs.

  • Please note: Your responses to the assessment questions will be recorded and used to inform future efforts to support students’ sleep habits. Your responses will remain anonymous and will not be shared beyond the Alice! Health Promotion team.

To better understand why you need sleep, check out these resources:

  • American Psychological Association: Why Sleep is Important and What Happens When You Don’t get Enough 
  • Harvard Medical School: Why Sleep Matters 
  • Go Ask Alice! Q&A: Downsides of sleep deprivation

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Factors that help support healthy sleep habits include:

Avoiding caffeine, alcohol, and nicotine before bed.

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  • Alcohol may help you doze off, but can prevent you from entering deeper, more restorative sleep stages.

Being physically active, but not too close to bedtime.

  • Regular physical activity can improve your sleep. Consider visiting the Columbia Health  Physical Activity page for more information on getting your body moving.
  • Exercising at least than 2-3 hours before bedtime is recommended as strenuous activities too close to bedtime might also make sleeping difficult. There may be residual impacts from exercise — such as increased body temperature and heart rate or more endorphins in your system — that aren’t conducive to sleep.

Optimizing your bedroom environment.

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  • Avoid exposure to blue light right before going to bed (such as those emitted from televisions, computers, and cell phone screens). The blue light tells your body that it’s time to wake up!
  • If lively hallway activity, street noise, or a loud roommate are keeping you up, consider creating additional insulation from sound. You could try hanging a blanket on the wall or at the base of a door as this may help dampen the sound. You might also benefit from using ear plugs, a white noise machine, or a simple fan to drown out extraneous sound. Visit 小草破解版app for a sleep kit that includes an eye mask and ear plugs!

Keeping a regular sleep schedule.

  • Try going to sleep and waking up around the same time every day. While this may be tough, sticking to a routine — even on the weekend — will help you function at your best and help you fall asleep faster.
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  • Keeping your sleep schedule consistent not only maximizes the benefits of sleep, but also reduces disruptions to your body’s natural rhythms.

There are even more resources to help you fall asleep faster:

  • Go Ask Alice! Sleep Archives
  • National Sleep Foundation: Food and Sleep 
  • National Sleep Foundation: Relaxation Exercises for Falling Asleep 

Quiet your surroundings!

  • Consider using earplugs, a white noise machine, or fan to help mask outside noise. You can get a sleep kit, complete with ear plugs, at 小草破解版app.
  • Creating additional insulation from sound, such as hanging a blanket on the wall or at the base of a door, may also help!

Have a chat with anyone sharing a sleep space with you.

  • If your sleep partner snores, hogs the covers, kicks in their sleep, wakes up at an earlier time, or has different sleep preferences, this may impact your quality of sleep.
  • Try talking with them about what’s keeping you awake and how you can work together to alleviate the problem. This could include seeking medical advice for snoring, buying earplugs, using two separate comforters, creating pillow barriers, or using silent vibrating alarm clocks.
  • If you let your furry friends (cats, dogs, other pets) share your bed, they may unintentionally cause disruptions to your sleep, whether by making the space warmer or by moving around. If this is the case, it might be good to try a couple of nights without them to see if your sleep improves.
  • Roommate keeping you awake? Consider having a conversation with them about how to compromise and accommodate each other’s sleep habits.

Minimize exposure to light at night.

  • Use heavy curtains or blinds to help block out outside light.
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  • When purchasing an eye mask, look for one that has an adjustable head-strap, is made from thick, breathable materials, is dark in color, and has a convex shaped eye area that won’t restrict eye movement. You can grab one at 小草破解版app.

To learn more about how to fall and stay asleep alone or with a partner, check out these additional resources:

  • Mayo Clinic: Insomnia: How do I stay asleep?
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  • Go Ask Alice! Q&A : Difficulty sleeping double in a twin bed

Use your bed for sleeping, not studying.

  • Think of your bed as your sanctuary, free of work and stress — it’s no fun to wake up drooling on your textbook! Establish your bed as a comfortable, relaxing place and find other spaces to study.
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  • Don’t underestimate the potential value of clean sheets: even if you can’t see the dust mites and bacteria that may be lurking, these critters may keep you up — especially if you have allergies or a cold.

Create an ambiance for sleep and turn off those electronics!

  • Set low lights and create a sleeping environment that’s quiet, cool, and comfortable.
  • If you can, avoid exposure to blue light right before going to bed ((such as those emitted from televisions, computers, and cell phone screens).). The blue light tells your body that it’s time to wake up! Consider using an application or extension that shifts your device into night mode to minimize exposure.

Stress and Sleep

Do you have racing thoughts that just won’t quit? Write it all out before going to bed.

  • If you find that your thoughts, worries, or to-do lists keep you up, consider writing it all out before turning in for the night. This may help you feel more organized and perhaps a bit more in control.
  • You could also try keeping a notebook next to your bed in case something pops into your mind as you’re trying to fall asleep.

Try 小草破解版app through meditation or deep breathing.

  • Meditating may help direct your thoughts towards sleep and relaxation.
  • When meditating, the first step is to clear your mind — try sitting in a quiet, comfortable place and become aware of your breath as it enters and leaves your lungs then nostrils. Close your eyes. Inhale while counting to three and then exhale while counting to three. Focus on feeling your abdomen rise and fall with each breath.
  • While calming your mind may seem like an impossible task, with practice, it becomes easier.

Reach for the sky and get better shut eye.

  • Stretching may help relax your muscles, a first step to relaxing your mind. You can use just about any stretching technique that works for you, or you can try this quick neck stretch:
    • Reach your left arm over your head until your fingers are just touching the top of your right ear.
    • Gently pull your head towards your left shoulder, feeling a subtle stretch through the right side of your neck. Hold for a few seconds and feel the muscle lengthen.
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  • Stretching should never cause pain — if you do it gently and in the right spots, this can be a really powerful technique.

There are some additional resources to help you cope with stress and improve your sleep:

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  • Anxiety and Depression Association of America: Anxiety and Sleep Disorders 
  • Coping Tools
  • Links to Success
  • Go Ask Alice! Q&A: With my stress comes sleepiness

Though getting a bit of shut eye midday can be helpful, it’s best to keep them short and sweet. If you do need a nap, try limiting it to 20-30 minutes.

  • Set your alarm to wake you up.
  • Wear ear plugs and an eye mask to block out light and noise.
  • Pick a nap spot that’s separate from where you study to make sure your body doesn’t associate it with sleep, so it doesn’t interrupt your studying later.

Taking a short nap may improve alertness and performance without disrupting your nighttime sleep or making you feel groggy.

Naps might also:

  • Improve concentration and memory
  • Improve critical thinking and academic performance
  • Reduce stress and improve mood

These are also all benefits of getting a quality night of sleep! To nap or not to nap? The take-home message — a good night’s sleep is more beneficial than napping. However, if you must nap, try to keep it to no more than 30 minutes.

Check out these resources to learn more about napping recommendations and benefits:

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  • Mayo Clinic: Napping: Do's and don'ts for healthy adults 
  • Go Ask Alice! Q&A: Short sleep + long naps = healthy?
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    • Go Ask Alice! Sleep Archives
    • 小草破解版appStress & Anxiety Archives
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