Difficulty Sleeping?

Because very few college students regularly get the eight hours of sleep they need daily, or frequently put together their sleep hours in haphazard fashion, difficulties due to sleep pose one of the biggest challenges in living for many college students. There is no easy cure for this other than to try to get adequate sleep and to figure out ways to fall asleep when the opportunity presents.

Tips for a better night’s sleep

• Wake up at the same time every day (including on weekends). This will help your body become tired when you need to go to sleep and feel refreshed throughout the day

• Attend to the sleep environment. Is the amount of light, level of noise, and temperature appropriate for sleep?

• Use light. Just as decreasing light helps you sleep, increasing light helps you wake (especially direct sunlight)

• Exercise moderately

• Avoid naps; they mess up your body’s natural sleep clock

• Use some “wind down” time. Go through the same routine every night that helps you relax and prepare for rest

• If your thoughts are racing, write down your thoughts or “to dos” on a piece of paper for the next day

• Use a relaxation exercise before going to sleep (see above for examples of relaxation exercises)

• Don’t eat or drink too much before going to sleep. Digestion can hinder the depth of your sleep and liquids can cause you to wake up during the night to go to the bathroom

• Avoid caffeine after 5pm. Although you may not feel the affects of caffeine, it can stay in your system and disturb your sleep

If sleep difficulties persist over time despite trying the above strategies, you may be suffering from Insomnia or from some other significant difficulty impacting your ability to sleep normally. For a consultation with a counselor regarding sleep difficulties, contact us at 8-3880.

*Special thanks to the Kansas State University Counseling Services

For more help on sleep, check out this powerpoint about sleep hygeine.