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Get your Zzzz!. Better Sleep for College Students Susan Swank, Psy.D. Check-in. 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. How tired are you?. - PowerPoint PPT Presentation

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Get you 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 areCheck-in.

Estimates suggest 20% of college students are sleep deprived3 in 5 students report irregular sleep-wake patterns20% report pulling a weekday all-nighter at least once per month2/3 report pulling an all-nighter at least once per semester35% report staying up until 3 am at least one time per week-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 asleep43% woke more than once per nightMany reported later bed and wake times on weekends disrupting their circadian rhythmMore consistency in your 24-hour day-night cycle improves quantity and quality of sleep

So Im tiredso what?Decreased cognitive and motor skill performance:After 24 hours without sleep your brain activity is similar to a BAC of 0.10 percentReaction times lengthened Concentration decreasesMistakes increaseMemory and logical reasoning decrease

Academic and sports performance12% of students who reported poor sleep habits skipped class or fell asleep in class 3 or more times in a monthIn college students all-nighters associated with lower GPACollege basketball players showed increased performance with 10 hours of sleepRan faster & made more shots in a game period

Physical health outcomes Immune system compromiseBlood pressure increasesHormone functioning changesCardiovascular system problems (in just 5 nights of sleep deficit stress on heart is detectedWeight gain (freshman 15)Extremes: seizure, stroke and heart attacks

Mental Health Impact.Lack of adequate sleep associated with increased:IrritabilityAnxietyDepressionBehavioral problems

Whats keeping you up?STRESS!!!!!

68% of college students surveyed reported worries about school and life kept them awake1/5 reported this happens at least once per weekLess 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 drinksPrescription drugsthings that interfere with sleep or are used to enhance/prevent sleepAlcoholMakes you drowsy butreduces quality of sleep, increases awakenings, prevents deep sleep cyclesMarijuanaTHC 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

11How much sleep do I really need?National Sleep Foundation says adults need 7-9 hours a nightIndividual needs vary.some people need 5-6 while others need 9-10Know your optimal.when was the last time you went one week and felt rested and on the top of your game everyday?

Improve your sleepSleep hygiene!Use a sleep diary-explore your own patternsBe as consistent as possible-weekends too! Avoid sleep debtAvoid all-nighters and crammingIf you get behind regularly schedule catch up sleepLimit napping-only once a day in early afternoon for no more than 20 or 30 minutes and never after 3 pmDont 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 routineMinimize distractions like noises, bright lights, TV, computer, cell phone off, textbooks put awayKeep 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 nightGet sun exposure everyday to train your internal clockMonitor substance useAvoid alcohol: it disrupts the sleep cycle, keeps you in lighter sleep stages and increases middle of te night awakeningsDecrease or stop smoking; nicotine is a stimulant

Consider diet-eat healthy and take vitaminsLimit caffeine (coffee, colas, teas, and chocolate) within 4 hours of bedtime; it can take as long as 8 hours to wear off fullyAvoid large meals and beverages late at nightAvoid 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 trustDevelop a schedule to manage your time.Say "no" more oftenEvaluate and alter your work load or attitudes as appropriateDrop a class or reduce your work hours.Don't take on any new or extra responsibilities.Postpone any major changes Spend some time relaxing everydayCheck 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 routineMake a list of worries or things to do the next day before beginning your wind-down routineTry 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 minutesUse meditation or yoga to physically relax and clear your mindPractice guided imagery or audio relaxation tapes to instill positive, restful thoughtsTake 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 dont improve get professional helpPersistent insomnia can be seriousSymptoms 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 sleepIf 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 Resourceshttp://www.sleepfoundation.org/primary-links/how-sleep-workshttp://www.mayoclinic.com/health/meditation/MM00623http://www.mayoclinic.com/health/yoga/MM00650http://www.counseling.sdes.ucf.edu/self-help/media_downloads.htmlwww.mu.edu/counseling

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