Sleep

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Sleep
wellness.ucsd.edu
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How Does Sleep Work?
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Sleep deprivation can lead to

• chronic tiredness
• mood changes
• frustration
• difficulty controlling emotions
• inability to think abstractly
• absenteeism

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Benefits of a Good Nights Sleep

• Sleeping helps your brain remember what you
  learn!
• Thats why it is a good idea to get 8 hours of
  sleep the night before a test. Cramming all
  night does NOT help your brain remember things.
• Reduces stress
• Your body goes to work while you sleep!
• The body repairs itself thats why it is good
  to sleep when you are sick.

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You Are Not Alone!

• According to the National Sleep Foundation
• 36 of 18 29 year olds have difficulty getting
  up in the morning
• 22 are late to school or work due to sleepiness
• 40 sleep at school or work at least two days a
  week

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How Much is Enough?

• 7-8 hours of sleep is optimal.
• Anything over 10 hours of sleep may be
  detrimental to your bodys natural cycle.

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Tips for Achieving Your Best Nights Sleep

• Avoid using your bed for anything other than
  sleep and sex.
• Associating your bed with reading and studying
  make may it harder to fall asleep.
• Limit naps to 15-20 minutes.
• Anything longer than that will interrupt your
  bodys natural rhythm

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More Sleep Tips

• Try not to exercise too close to bedtime.
• It may stimulate you!
• Avoid drinking late in the day.
  
• Caffeine is a stimulant.
• It has a ½ life of 6 hours, so 6 hours after you
  consume it, ½ of it is still in your system.

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More Sleep Tips

• Make your sleeping place comfortable.
• Not too warm or too cold.
• If light is a problem, try a sleeping mask.
• If noise is a problem, try earplugs.
• White noise like the noise a fan makes, may
  also help you fall asleep.
• Try to go to bed at the same time each night and
  wake up at the same time each morning.
• Routines are greatly appreciated by your body.