SLEEP DIFFICULTIES

There will be times when periods of too little sleep may seem unavoidable; however, it is best to keep those times to a minimum. Over time, consistently not getting enough sleep can have dramatic effects on your overall well-being. Sleep deprivation affects memory, motor skills, concentration, attention, and mood. In fact, memory seems to suffer even after one night of not getting enough sleep. Ironically, those who try to get more accomplished by not sleeping tend to find the opposite of the intended effect occurs and are able to retain less or not complete assignments as well as if they had slept a sufficient number of hours. Consequential and long-term effects of sleep deprivation may include impeded academic performance, injury, relationship problems, and physical concerns, such as digestive problems or headaches.

According to a poll by the National Sleep Foundation, 63% of college students aren’t sleeping enough. The amount of sleep that you need may be different from your roommate or others you know, but experts tend to agree that about seven to eight hours of sleep is ideal. If you tend to sleep longer on weekends, you are probably not getting enough sleep for your needs during the week. Once you know how many hours of sleep you need, setting a regular sleep schedule is helpful. When you disrupt your sleep schedule (e.g., stay up all night, sleep during the day and not at night), it takes about three to seven days for your body to fully adjust. Therefore, a sleep deficit not only affects a number of the different aspects of your life, it also takes a while for your body to adapt and adjust to the changes in your sleep schedule, producing additional negative effects over time.

Good sleep strategies are essential for anyone wishing to have restorative sleep and to feel energized day after day. You probably have heard that everything from warm milk to the latest herbal remedy will improve your sleep. The truth is that many techniques are scientifically proven and many are not. Keep in mind these important things that you can do to get better sleep and reduce sleep difficulties:

• Try to go to bed at the same time and get up at the same time each day. This helps your body regulate itself.
• Refrain from drinking caffeinated beverages (coffee, tea, or cola) after noon.
• Don’t rely on sleeping pills. Continued use of sleeping pills actually increases sleeplessness in many people.
• Get out of bed and leave the room if you lie awake for more than 15 minutes.
• If you did not get enough sleep, try to take a short nap (less than 30 minutes). This helps pay off a sleep debt, without shortening the next night’s sleep.
• Avoid alcoholic beverages. While alcohol helps some people relax, sleep after drinking is shallow, with many awakenings.
• Try relaxation techniques such as deep breathing exercises or a warm bath or shower.
• Save your bed for sleeping. Don't eat, watch TV, or even read in bed.
• Try not to become anxious about sleep disturbances. Insomnia can become a self-fulfilling prophecy.
• Seek help for a sleep problem from your Harvard University Health Services (HUHS) primary care clinician team (617.495.2001 or 617.495.8414), the Harvard University Health Services (HUHS) Mental Health Service (617.495.2042), or the Bureau of Study Counsel (617.495.2581) if you are having more serious problems or concerns about your sleeping behaviors. These might include:
• problems that are affecting your academic or work performance, personal relationships, or ability to function normally.
• relying on sleeping pills to fall asleep, or substances to keep you awake.
• depression, anxiety, pain, or medications are interfering with sleep.
• heavy snoring, or intervals during sleep where you stop breathing. If your roommate or partner complains about your snoring, it may be worth speaking to someone about it.
• If you have difficulty falling asleep, try to stay awake. It may work if anxiety about being unable to fall asleep is keeping you awake.
• Avoid strenuous exercise shortly before going to sleep.
• Relax for an hour or so before going to bed.
• Keep your bedroom quiet, dark, and cool (60 to 65 degrees F is best).
• Contact your Harvard University Health Services (HUHS) primary care clinician team (617.495.2001 or 617.495.8414), if you are not having a sleep problem, but are feeling tired most of the time. Another factor that may need attention could be causing your tiredness.