Will Horn, Intern Counselor, MSOE Counseling Services
February 2009
It comes as no surprise that most college students do not get enough sleep. Would you believe that as much as 80% of college students do not?! Our sleeping patterns affect much more than simply our ability to stay awake for that 8 a.m. class. It can affect our grades, sociability and relationships, and health among various other areas of life. This month's newsletter focuses on the importance of maintaining a regular sleep pattern as well as gives some tips on how to achieve a good night's rest.
Why is sleep so important?
There are three prominent theories postulating our need for sleep. The first takes an evolutionary perspective - by sleeping during the night we are more productive during the day. Secondly, sleep helps us recuperate by restoring brain tissue. Thirdly, sleep helps the growth process, as the pituitary gland releases growth hormones.
Our Circadian Rhythm
Ever wonder why you might start to get tired at the same time every day or wake up around the same time every morning? Our bodies naturally synchronize to roughly a 24 hour day. Because of this, our thinking is sharpest and memory most accurate at certain times of the day. While some are "morning people", others are "night owls." It is important to understand when one is most alert and able to perform at their highest caliber. Through resetting our sleep patterns we can reset our biological clocks.
Sleeping and the College Life
Surprisingly, studies have shown that the brain can keep an accurate sleep debt for at least two weeks. Simply put, a bad night's sleep may have an effect in one way or another as far as two weeks later. Sleep deprivation can often result in difficulty studying, diminished productivity, a tendency to make mistakes, irritability and fatigue. However, combating sleep deprivation can involve lifestyle changes that take place over the entire day, not simply those moments before climbing into bed.
Daytime
- Get up at the same time each day, 7 days a week. This can be especially hard in college, but the more consistent you make your schedule, the easier you can adapt to your circadian rhythm.
- Sleep only as much as you need to feel refreshed for the next day. Sleeping in abundance can result in shallow or fragmented sleep.
- Train yourself to only use the bed for sleeping. Try to avoid reading, watching TV, eating, etc, while in bed.
- Exercise regularly. Exercise can make it easy to initiate and deepen sleep. However, try to exercise earlier in the day, at least 3 hours before sleep.
- Avoid long naps. Staying awake during the day helps you fall asleep at night. If you must nap, try to keep it under 30 minutes.
- Develop sleep rituals. Listening to soft music or white noise, sipping tea, or other sleep rituals can help prepare the body for sleep.
- Eat regular meals and do not go to bed hungry. Bed time snacks (especially carbohydrates) can help you sleep, but avoid heavy or greasy foods.
- Avoid alcohol, especially in the evenings. Though it acts as a sedative at first, alcohol can cause awakenings during the night.
- Do not try to fall asleep. Turn on the light, read, or leave the bedroom if awake.
- Move the clock so you cannot see it. This can avoid leading to frustration or anxiety.
- For more information regarding a sleep habits, check out on the Unabridged Student Counseling Virtual Pamphlet Collection at The University of Chicago's Virtual Pamphlets
- For more information on developing healthier sleeping patterns, check out
- If you have questions or would like to talk more about healthy lifestyles, you can make an appointment to see a counselor or health services. Call Counseling Services at (414) 277-7590, Health Services at (414) 277-7590, or stop by our office located on the 2nd floor of the Kern Center.
MSOE Counseling Services creates monthly newsletters on mental health concerns and psychological issues. You can view the complete list of Counseling Services Newsletters.
MSOE Counseling Services is located on the second floor of the Kern Center (K-230). To schedule an appointment with a counselor, call (414) 277-7590 or visit the Counseling Services homepage.