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a
,
Getting enough sleep
is a necessity NOT A
LUXURY
1. Sleep Schedule
Stick to a sleep schedule
including; setting a bed time
that allows for at least 7 hours
of sleep per night, going to
sleep and waking at the same
time including weekends and
on vacation.
2. Relaxing Routine
Establish a regular routine
before bed that will allow you
to relax. Activities should be
conducted away from
environments with bright
lights, or those that can cause
stress or anxiety.
As many as 50% of college
students report daytime
sleepiness and as many as
70% attain insufficient sleep.
Lack of sufficient sleep can
result in the following:
3. Cut the Caffeine
Caffeine is a stimulant that
keeps you awake. Therefore,
avoid caffeine 4-6 hours before
bed.
4. Smart Snacking
Large meals before bed may
be a recipe for insomnia, eat
dinner several hours before
bedtime. If you crave a late
night snack, choose food that
wont cause indigestion such
as spicy dishes, and remember
chocolate contains caffeine.
The development of certain
health conditions including
diabetes, cardiovascular
disease, and obesity.
A decline in your immune
system, decreasing your
ability to fight infections.
Negatively impact your mental
health, possibly contributing
to depression.
Negatively affect your overall
academic performance and
success.
The following pages contain 8
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Sleep
Smarts
How Healthy
Are Your Sleep
Habits?
5. Exercise Early
Exercise releases cortisol,
which activates the alertness
mechanism in the brain this
is food unless you are trying to
sleep. Finish exercising at least
3 hours or more before going
to bed.
Complete this 5-question
survey and see how healthy
your sleep habits are (ratings
on next page).
6. Take out the TV Your bed should not be used
for activities such as watching
TV, reading, or browsing the
Internet. The removal of the
items will strengthen the
mental association between
your bed and sleep.
7. Nap or Not? Although power napping may
get you through the day, it can
disturb the normal sleep and
wakefulness pattern. If you
must nap, try and keep it
before 5 PM.
8. Restlessness Rule
If you are not asleep in 20
minutes, get out of bed and go
into another room and engage
in a relaxing activity such as
reading or listening to
soft/calming music.
Do you go to bed around the
same time every night (within
1 hour), including weekends?
o Yes 0 points
o No 1 points
Do you wake-up each morning
around the same time (within
1 hour), including weekends?
o Yes 0 point
o No 1 point
Do you exercise <3 hours
before you go to bed?
o Yes 1 point
o No 0 points
o I do not exercise 2
points
How many days out of the
week do you take a nap?
o Never 0 points
o 1-3 days 1 point
o 4-6 days 1.5 points
o I nap every day 2
points
Do you watch television, read,
or work on your computer in
you bed?
o Yes 1 point
o No 0 points
How healthy is your
sleep?
0-1 points healthy sleep
hygiene
o 2-4 points moderate sleep
hygiene
o 5-6 points poor sleep
hygiene
o
For more information
on healthy sleep visit:
Healthy People 2020
Centers for Disease Control
and Prevention
National Sleep Foundation
World Sleep Survey
For more information
on the Sleep Smarts
Program:
Contact Frances Wiley
Phone: (555) 432-5687
Email: fbooth@liberty.edu
