Do you feel drowsy and irritable during the day or have trouble concentrating on your work and classes? The way you feel during the day is highly dependent on what you do at night. Sleep is important because it affects your mental health, physical health, quality of life, and safety. While you sleep, your brain forms pathways that allow you to learn and recall information. This is especially important for college students because studies show that a good night’s sleep enhances attention span, learning, and problem-solving skills. Studies also show that sleep deficiency can lead to difficulty controlling emotions, increased rates of depression, and poor decision making.
Sleep also plays an important role in your physical health. Sleep promotes healthy development by triggering the release of hormones that promote growth, boost muscle mass, and repair cells and tissues. Sleep also plays major roles in our immune system and how our body regulates and reacts to hormones. Sleep deficiency is linked to an increased risk of heart disease, kidney disease, diabetes, and obesity.
Tips for Promoting Sleep
You may be wondering how you can put yourself in the best position to gain all the positive benefits of a good night’s sleep. The recommended amount of sleep for adults ages 18 and over is seven to nine hours every night. Here are some helpful ways to get yourself to sleep:
Go to bed and wake up at the same time every day.
This gets your body into a routine
Can help you fall asleep and wake up more easily
Reserve the hour before your bedtime to be a quiet time without technology.
This includes not using any televisions, computers, or tablets, and avoiding strenuous activities an hour before you plan to sleep.
Avoid heavy snacking, large meals, and alcohol a few hours before going to bed.
Eat a light snack like greek yogurt, cottage cheese, or fruit if you are hungry.
Don’t use nicotine or caffeine.
Both are stimulants and can affect your sleep.
The effects of caffeine can last as long as 8 hours, so drinking coffee in the afternoon can cause difficulty when trying to fall asleep.
Keep your room quiet, cool, and dark at night.
Exercising during the day.
Resources on Campus
If you are having difficulty falling asleep, there are many resources on campus that may be able to help you! The FitSpace down in the East Gym is a great place to go workout to promote a good night’s sleep. Group Fitness classes are also a fun way to get your exercise in while also socializing with others! The Wellness Services Suite, also located in the East Gym, offers a variety of massages to help you relax which could help enhance nighttime sleep. If you are looking to calm your mind before sleeping, some great options could be to join a yoga class or visit the Meditation Labyrinth. Yoga classes teach you how to synchronize your breathing with your movement, which helps calm and balance the body and mind. The Meditation Labyrinth is located between Old Digman and Old Champlain halls in the Dickinson Community. The Labyrinth is used for walking mediation and helps calm the mind, quiet anxieties, and create balance in life.
If you feel that the cause of your sleeping difficulties may stem from traumas or anxieties, an appointment with University Counseling Services may help. Appointments with UCC can be made from 8:30 am to 5 pm, Monday through Friday by calling 607-777-2772. If you have difficulty sleeping or chronic fatigue and you are not sure why - you can contact Decker Student Health Services to help determine if there are any underlying health conditions or if you have a sleep disorder preventing you from getting restful sleep. To make an appointment, call (607) 777-2221. They are open Monday through Thursday from 8 am to 3:45 pm.
References
About the Author: Maya Marangoni
Maya is a junior majoring in Biological Sciences with a minor in Forensic Health at Binghamton University. She joined REACH to have the opportunity to learn more about public health topics and to gain the knowledge and skills to be able to educate her peers on how to stay healthy in college. Maya is also passionate about healthcare! She loves being able to help people through being an EMT in Harpur's Ferry. In addition, she is a Nursing Assistant at UHS Binghamton General Hospital and hopes to be a Physician Assistant one day.
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