get your zzzz!

Get your Zzzz!

Better Sleep for College StudentsSusan Swank, Psy.D.

How was your sleep last night on a scale of 1-10?

Where is your stress level right now? Check body tension, your thoughts, and how “present” you are

Check-in….

Estimates suggest 20% of college students are sleep deprived

3 in 5 students report irregular sleep-wake patterns

20% report pulling a “weekday all-nighter” at least once per month

2/3 report pulling an “all-nighter” at least once per semester

35% report staying up until 3 am at least one time per week

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How tired are you?

I try to go to sleep on time…. College students at Central Michigan

University:◦ One third took more than 30 minutes to fall

asleep◦ 43% woke more than once per night◦ Many reported later bed and wake times on

weekends disrupting their circadian rhythm More consistency in your 24-hour day-night cycle

improves quantity and quality of sleep

So I’m tired…so what? Decreased cognitive and motor skill

performance:◦ After 24 hours without sleep your brain activity is

similar to a BAC of 0.10 percent◦ Reaction times lengthened ◦ Concentration decreases◦ Mistakes increase◦ Memory and logical reasoning decrease

Academic and sports performance 12% of students who reported poor sleep

habits skipped class or fell asleep in class 3 or more times in a month

In college students all-nighters associated with lower GPA

College basketball players showed increased performance with 10 hours of sleep◦ Ran faster & made more shots in a game period

Physical health outcomes… Immune system compromise Blood pressure increases Hormone functioning changes Cardiovascular system problems (in just 5

nights of sleep deficit stress on heart is detected

Weight gain (freshman 15) Extremes: seizure, stroke and heart attacks

Mental Health Impact….

Lack of adequate sleep associated with increased:◦ Irritability◦ Anxiety◦ Depression◦ Behavioral problems

What’s keeping you up?

STRESS!!!!!

◦ 68% of college students surveyed reported worries about school and life kept them awake

◦ 1/5 reported this happens at least once per week

◦ Less than 1/3 of 1,125 surveyed reported getting 8 hours of sleep on average

THE COLLEGE LIFESTYLE

Using substances…. Stimulants like coffee, sodas, energy drinks Prescription drugs…things that interfere with

sleep or are used to enhance/prevent sleep Alcohol

◦ Makes you drowsy but…reduces quality of sleep, increases awakenings, prevents deep sleep cycles

Marijuana◦ THC decreases slow wave sleep and rapid eye

movement sleep-takes one week of abstinence for sleep cycles to return to normal; Difficulty falling and staying asleep and restlessness associated with THC

How much sleep do I really need? National Sleep Foundation says adults need

7-9 hours a night Individual needs vary….some people need

5-6 while others need 9-10 Know your optimal….when was the last time

you went one week and felt rested and “on the top of your game” everyday?

Improve your sleep Sleep hygiene!

◦ Use a sleep diary-explore your own patterns◦ Be as consistent as possible-weekends too!

Avoid “sleep debt”◦ Avoid “all-nighters” and cramming◦ If you get behind regularly schedule “catch up

sleep”◦ Limit napping-only once a day in early afternoon

for no more than 20 or 30 minutes and never after 3 pm

◦ Don’t lie in bed awake- if you are still awake after 20 minutes, get up, do a relaxing activity until you feel sleepy

Create a good sleeping environment and routine

Minimize distractions like noises, bright lights, TV, computer, cell phone off, textbooks put away

Keep bedroom temperature on the cool side Create a soothing, low anxiety bedtime

routine (warm shower or bath, mellow music, guided imagery, meditation)

Create good health habits

Exercise daily at least 3 hours before bedtime to increase percentage of deep sleep and decrease awakenings during the night

Get sun exposure everyday to train your internal clock

Monitor substance use◦Avoid alcohol: it disrupts the sleep

cycle, keeps you in lighter sleep stages and increases middle of te night awakenings

◦Decrease or stop smoking; nicotine is a stimulant

◦Consider diet-eat healthy and take vitamins

◦Limit caffeine (coffee, colas, teas, and chocolate) within 4 hours of bedtime; it can take as long as 8 hours to wear off fully

◦Avoid large meals and beverages late at night

◦Avoid medicines that delay or disrupt sleep: heart, blood pressure, or asthma medications, some over-the-counter and herbal remedies for coughs, colds, or allergies-read labels and ask your doctor

Manage stress! Manage life stress and relax before bed:

◦ Set realistic daily and semester goals-check them out with someone you trust Develop a schedule to manage your time. Say "no" more often

Evaluate and alter your work load or attitudes as appropriate◦ Drop a class or reduce your work hours.◦ Don't take on any new or extra responsibilities.◦ Postpone any major changes ◦ Spend some time relaxing everyday◦ Check your thinking-are your expectations for

yourself reasonable and healthy?◦ Schedule classes purposely- make sure you can

make AM classes

Develop and use a relaxing bedtime routine

Make a list of worries or things to do the next day before beginning your wind-down routine

Try a basic breathing strategy sitting in a comfortable position: count "one" to yourself as you exhale, next time you exhale count "two" and so on up to "five;” then begin a new cycle never counting higher than "five" and counting only when you exhale; do this for 10 minutes

Use meditation or yoga to physically relax and clear your mind

Practice guided imagery or audio relaxation tapes to instill positive, restful thoughts

Take a hot bath or shower-the drop in body temperature may help you feel sleepy

Chill Out!

Take control of your sleep and get your Zzzz

If things don’t improve get professional help◦ Persistent insomnia can be serious

Symptoms include difficulties falling asleep, waking up often during the night and having trouble going back to sleep, waking up too early in the morning, and unrefreshing sleep

If insomnia makes it hard to function during the day consider making an appointment with a professional in the University Student Health or Counseling Centers

UCCS Student Health Center 255-4444

UCCS Counseling Center 255-3265

Help at CU-Colorado Springs

Internet Resources http://www.sleepfoundation.org/prim

ary-links/how-sleep-works http://www.mayoclinic.com/health/me

ditation/MM00623 http://www.mayoclinic.com/health/yo

ga/MM00650 http://www.counseling.sdes.ucf.edu/s

elf-help/media_downloads.html www.mu.edu/counseling