Sleep

Overview

Quality sleep is crucial for physical and psychological well-being. Research suggests sleep deprivation impairs emotion regulation, motor, and cognitive abilities. As a result of competing demands, university and college students are commonly sleep deprived, often leading to lower GPAs and interpersonal relationships marked by conflict. Below are some basic facts about sleep, followed by some helpful tips for improving sleep.

Sleep benefits:

  • Improved physical and mental health.
  • Boosts the immune system and brain functioning.
  • Consolidates new memories and learned information.

Sleep cycles:

  • There are five stages of sleep – stages 1-4 and REM.
  • One time through the stages is a sleep cycle and lasts approximately 90 minutes.
  • It is easier to wake at the end of a sleep cycle.

The “right” amount of sleep:

  • The recommended amount of sleep for healthy adults is 7.5-8 hours (5 sleep cycles).
  • Teenagers and young adults may require 9-10 hours (6 sleep cycles).
  • Your body keeps track of missed sleep and will “collect” on this debt.

Symptoms

Sleep deprivation produces negative consequences affecting many different aspects of life, like the following:

  • A decreased immune system functioning and increased risk of chronic health problems, such as heart disease, diabetes, and high blood pressure.
  • Difficulties with motivation, concentration, decision making, problem solving, memory, and emotion regulation.
  • More likely to become angry, irritable, and emotionally liable.
  • Higher rates of depression, risk-taking behavior, and suicide.
  • Microsleep: A brief, uncontrollable sleep episode, lasts from fractions of a second to 10 seconds.

Treatment

Follow these suggestions to increase your quality of sleep:

  • Try to sleep and wake at the same time each day, including weekends.
  • Develop a relaxing bedtime routine 30 minutes to 1 hour before bed (drink non-caffeinated tea, take a warm shower, read a novel).
  • If you are not asleep after 20-30 minutes, leave your bedroom and engage in a quiet activity for 20-40 minutes, ideally something with a clear ending, that does not engage your mind too much. Repeat if necessary.
  • Avoid studying, eating, exercising, and watching TV in your bed/bedroom.
  • Avoid using your cell phone in bed
  • Do not nap later than three p.m.
  • If daytime sleepiness becomes overwhelming, limit naps to less than 45 minutes.
  • Avoid caffeine (or other stimulants) within four-six hours of bedtime.
  • Avoid nicotine before bed or during the night.
  • Avoid alcohol four-six hours before bedtime.
  • Regular exercise, including aerobic and weight training, during morning or mid-day helps expend excess energy.
  • Avoid strenuous exercise within six hours of bedtime.
  • A light snack can promote sound sleep
  • Foods such as bananas, milk, and turkey may aid in sleep, as they contain tryptophan.
  • Since it is easier to wake at the end of a sleep cycle, attempt to sleep for a whole number of cycles (ideally five-six of the 90 minute cycles).
  • Engage in abdominal breathing, progressive muscle relaxation, or listen to a mindfulness or guided imagery audio.
  • If you are kept up by racing thoughts, free write or make a to-do list for the next day.

Implement the following techniques to prepare for sleep:

  • Dim the lights. Bright lights tell your body it’s time to be awake.
  • Minimize noise. Loud noises and activating music can increase your level of arousal.
  • Cool the temperature. Our bodies naturally cool down to sleep, so most people find it easier to sleep in cooler bedrooms.
  • Reduce intake of fluids. If you tend to wake during the night, limiting fluids before bed can help.
  • Eliminate distractions. Make your bedroom feel as safe and secure as possible and minimize your view of the clock.
  • Maintain the same bedtime routine. Engaging in the same activities in the same order before bed can help prepare your body for sleep.

Resources

Below are resources to help you achieve healthy sleep.

Online:

Sleep Workshop Series

Apps:

  • CBT-I Coach – Developed by the VA for insomnia. Available for free on iOS and Android.

Workbook:

Back to The CAPS Resource Library