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I just get tangled in the sheets.
I swim in sweat three inches deep
I just lay back and claim defeat...
Lids down, I count sheep.
I count heartbeats.
The only thing that counts is that
I won't sleep...My mind is racing,
Filled with lists of things to do
And things I've done.
Another sleepless night's begun..."
Some of you probably are familiar with the words of the song "Who needs Sleep," recorded several years ago by Barenaked Ladies. But many of you could easily answer the question in the song's title with a resounding, "I do."
Most of you occasionally suffer from a poor night's sleep. Some complain frequently about having insomnia and describe problems falling asleep or staying asleep at night or waking up early in the morning and not getting back to sleep. And some of you, like many college students, are chronically sleep deprived.
Sleeplessness that lasts a few days or weeks is often the result of stress. When students come to the Health or Counseling Service with sleep concerns, we usually can fairly quickly identify specific stressors that cause sleep wrecking anxiety and worry. Once the stressor is removed, normal sleep patterns usually resume. Sometimes we find that depression or chronic anxiety, or changes in medications, or reliance on sleeping pills, or using amphetamines to stay alert could be the causes of sleep problems. These things, too, can be identified and treated.
More often, however, it is the ordinary lifestyle of a lot of students that is the major enemy of regular healthy sleep. A lot of you describe yourselves as "night people" who are rarely awake enough to learn much in early morning classes. You often have poor sleep habits and try too hard to sleep, lie in bed too long, and do not have regular sleeping and wake-up schedules. And, many of you do not exercise regularly and continue to use alcohol, tobacco, food and caffeine well into the evening hours.
Sleep is an essential part of the major triumvirate of good health along with its partners, physical fitness and good nutrition. Some sleep experts believe that sleep is critical for firming up the learning that took place during the day - a process known as memory consolidation. Sleep allows the body to rejuvenate and repair, it strengthens the immune system, revives brain cells, and reduces fatigue and stress. It is essential to daytime function. And, most college students do not get enough. Perhaps your college years will rarely offer you ideal sleep conditions. But, we would encourage you to try at least three new lifestyle changes and see if they help.
Life-style Changes That Might Help Improve Your Sleep
Stop Smoking ...nicotine is a stimulant. Smokers often have difficulty falling asleep and don't sleep as deeply, often experiencing nicotine withdrawal.
Don't Drink Caffeine at Night ...drinking caffeine 3-6 hours before bedtime can double the time it takes to fall asleep, and quadruple the number of times a person wakes in the night. (Remember there is caffeine in colas, chocolates, and some medications.)
Exercise ... increasing physical activity can shorten the time it takes to fall asleep and improve sleep quality. But not in the five or six hours before bedtime.
Regularity... keep your body rhythms in synch. As much as possible, keep a regular schedule for meals, bedtime and getting up. If you are having trouble falling asleep, get up at the same time every day. This sets your internal clock to a healthy sleep schedule. (And avoids the Monday morning nightmare).
Avoid Alcohol Before Bedtime ... as we already indicated, it can induce sleep and then create wakefulness.
If you can't sleep, get up. Don't lie awake trying to sleep any longer than 30 minutes. Get up and do something quiet and non-stimulating. When you feel tired again, go back to bed.
Sleep on your back. It's more relaxing and allows your internal organs to rest properly. If you are side sleeper, make it the right side. Sleeping on the left presses your lungs, stomach and liver against the heart stressing that essential organ. Sleeping on your stomach can cause pressure on the organs, stiff neck and back problems.
Warm Milk ... can help people sleep because it contains tryptophan, an amino acid that triggers the release of the hormone seratonin, which causes sleepiness.
Proper Environment ... cool, dark, quiet, safe and comfortable.
Have a Ritual ... don't take stressors to bed. Have a relaxed period before bed, perhaps light reading, music, relaxation exercises, a warm shower or bath.
Eliminate Stressors ... sleeplessness that lasts more than a few days is usually the result of some kind of stress. Once the stressor is removed, normal sleep patterns usually resume.
Reduce Fluids After Dinnertime ... this will lessen the likelihood of using the toilet in the middle of the night and permit uninterrupted sleep.
A Small Snack is O.K. ... juice, cookies (low protein/high carbohydrate) an hour before bedtime is o.k. - beer and pizza are a no - no.
Keep Your Bed a Place For Sleep ... but, not for study, reading, TV watching. Your mind and body should associate your bed with sleeping.
Hide The Clock ... (especially the illuminated one). A visible readout of how long you've been unable to sleep could make you needlessly anxious. And the light can be annoying.
Don't Watch TV or Read Just Before Bedtime ... wait at least a half-hour after reading or watching TV. They stimulate our mind and an over stimulated mind (along with anxiety and stress) is what keeps us awake. Get rid of the thoughts, then hit the sack.
Don't "Try" to Sleep ... the harder you try, the more awake you'll become. Wait until you are drowsy, then hop in.
And as For Counting Those Sheep ... those bouncy little balls of wool are hyperactive and wide-awake...If you must count sheep, picture them sound asleep!
And, if You Have Lingering Sleep Problems ...consult the professionals in the Health and Counseling Services. They will do all they can to help you solve the problem.
300 North Washington Street · Gettysburg, PA 17325