Fall 2022 Workshop

Sleep can affect every aspect of life, from learning in school, to sports practices, to having healthy relationships. According to the Mental Health Foundation, people that don’t get enough sleep may be four times as likely to suffer from lack of concentration, have relationship problems and 3 times more likely to be depressed and 2.6 times more likely to commit suicide.

Sleep is essential to helping your body heal and repair heart functions. Sleep is also very important in weight management. When you don’t get enough sleep, hormones become imbalanced and lead to feelings of hunger. Sleep can also affect your immunity. Sleep deprivation can heighten your risk for developing certain illnesses and make it harder for your body to fight certain infections.

When you sleep, the brain consolidates the information you gained throughout the day and helps you solidify your memory. When you don’t get enough sleep, your brain has trouble concentrating, processing information, and learning new things.

Be Aware of Naps
Naps can sometimes be essential in providing extra energy or boosting productivity but should be limited to encourage better nighttime sleep. Research has shown that ‘power naps’ (naps lasting thirty minutes or less) are most effective when it comes to increasing energy in the day.

Beware of electronic distractions
As a college student, it can be normal to set up camp in bed with your laptop. Really, a bed should only be used for two things: sex and sleep. To combat the temptation to stay up late using electronics like your phone or computer, keep these on your desk or in a working
environment. The artificial light produced by the blue screens suppresses the release of the hormone melatonin, which helps you get more sleep.

Don’t try to pull an all-nighter or stay up excessively late.
Avoid all night study sessions whenever you can. This probably won’t boost your test score, and a sleep deprived brain won’t be able to remember study material as easily as a rested brain. Watch your stimulants and what you eat before bedtime. It is best to avoid caffeinated beverages like coffee, tea, and energy drinks between 4 and 6 hours of going to bed. It is also recommended to avoid drinking alcohol within 3 hours of going.

Watch your stimulants and what you eat before bedtime.
It is best to avoid caffeinated beverages like coffee, tea, and energy drinks between 4 and 6 hours of going to bed. It is also recommended to avoid drinking alcohol within 3 hours of going to bed and to limit your consumption to promote healthy sleep. If you find yourself getting hungry before bedtime, foods that promote restful sleep include popcorn, whole wheat crackers, nuts like almonds and walnuts, cottage cheese, and fruits such as cherries, kiwis, bananas, and oranges.

Practice a sleep routine
Try and go to bed at the same time or around the same time every night. Along with this, it is important to set your alarm for similar times every morning. A sleep routine may also include practicing calming techniques before bedtime every night. This routine could include
mediation, yoga, aromatherapy, drinking tea, taking a bath, reading a book, or doing whatever relaxes you. This helps your body and mind recognize that it is bedtime

Set the mood
Making the environment of your room and bed compatible to sleep is essential in ensuring a good night’s rest. For example, keeping your room at a comfortable temperature and dark will help you sleep better. Having a pair of ear plugs and a sleeping mask can also support healthy sleep

Adapted from MSU Office of Health Advancement