The young think they don’t need much sleep. I remember those days. You can stay up late and then go to work or school the next day with no problem, or can you? The Centers for Disease Control and Prevention, aka the CDC, says adults aged 18 and older need 7 or more hours of sleep a night. 13 to 18-year-olds require a bit more at 8 to 10 hours.
Sleep is imperative to restoring energy and focus and maintaining immune health, and memory. A lack of sleep also plays with our hunger hormones, causing us to be hungrier and reach for junk food. Less sleep has been associated with lower grades and decreased academic performance.
Of course, it isn’t just the amount of sleep we get that hits us; good quality sleep is also imperative.
Five ways to get a good night’s sleep
The CDC gives 5 tips for better sleep
- Be consistent – Aim to be consistent with sleep and wake times.
- Make your sleeping area as quiet, calm, and comfortable as possible
- Remove electronics, phones, TVs, and computers from your immediate sleep area.
- Avoid large meals, caffeine, and alcohol before sleeping. The effects of caffeine can last 8 hours or more.
- Be physically active during the day
Some take this a bit further with the 10, 3, 2, 1, 0 method
- 10 hours before bedtime, stop anything that contains caffeine: drinks (tea, energy drinks, soda), chocolate, medications
- 3 hrs before – no more alcohol
- 2 hours before bedtime – stop working. You might make a to-do list for the next day
- 1 hr before – no more screens
- 0 – number of times you hit the snooze button in the morning.
Given college students’ proclivity towards avoiding sleep, many tips will be overlooked and not used routinely. Leading to restless nights and difficulty falling asleep or staying asleep.
Here are tips to get to sleep when you’re in this predicament. They are also fantastic stress relievers at any time and help manage stress before it gets overwhelming, especially when done routinely.
- Sleep Music
- Sleep Music
- Progressive muscle relaxation – reduce stress and anxiety
- 4-7-8 Breath Dr. Weil says to do this twice daily minimally, as its relaxing effects build over time
- Heart-Centered Meditation – “ Windex the heart center every day”
- Teas – Celestial Seasonings Sleeping Time tea has been around since the 70’s. Its pleasant flavor and subtle effects have helped millions ease into sleep. Relaxing herbs such as chamomile, lavender, passion flower, and valerian are blended in many variations by several companies. Visit your favorite grocery store and explore the options.
- Bedtime snacks – Some food ingredients may aid sleep. These include melatonin, tryptophan, magnesium, and calcium.
Increase melatonin: pineapple, oranges, bananas, tart cherry juice, pistachios.
Nuts and seeds: Some contain melatonin, others tryptophan magnesium and calcium
Kiwi- regular consumption was shown to aid sleep
- Foods to avoid at bedtime
- Big portions of anything
- Food high in sugar
- Highly processed foods
- Fatty and Spicy foods
- Caffeine
- Alcohol
Sleepy Time Snacks
Going to bed hungry can make it difficult to fall asleep, but the same is true for overeating. A reasonable serving of these snacks may ease you into sleep.
- Whole grain bread and natural peanut butter
- Banana and almonds
- Cheese and fruit
- Greek yogurt and berries
- Cherries
- Lean cheese on whole-grain crackers
At the end of the day, maintaining a well-balanced diet of fruits and vegetables, lean proteins, and complex carbohydrates across all meals, not just at night, can promote healthy sleep and a positive outlook. You can easily fall asleep and wake up refreshed with the right lifestyle choices.
If you would like more personalized information related to nutrition and health, contact University Dietitian Terry Passano RDN at thpassano@salisbury.edu or request an appointment here. Complimentary sessions are offered to all students, faculty and staff.
A Note from the Counseling Center
Students often struggle with sleep and find it more challenging to get good quality sleep as academic pressures build through mid-terms towards finals. All students should aim to sleep enough to ensure they can do well academically and handle stress, but changing their sleep habits is not always easy. If you’d like to focus on improving your sleep, check out TimelyCare. Students may know that TimelyCare offers immediate connection to a counselor 24/7/365, but the app also provides Self Care Journeys.
Download the app on your smartphone to access the Self Care Journeys or access TimelyCare through the web at Client Test Accounts – Login Email (timelycare.com). Register with your student email, and you’ll have free access to all the services. Click on “explore,” and you’ll find the Sleep Self-Care Journey. You will find helpful information, supportive prompts, and the chance to check in regularly to practice the small changes that will lead to improved sleep and well-being.
Links and references: