CheatSleep!

Whenyouwanttofallasleep,butcant:
1. CallTheMITRelaxationLine:617253CALM(2256)forarelaxingrecorded
message
2. DownloadtheBedtimeRelaxationmp3fromCommunityWellness

HowmuchsleepdoIneed?
3. Teenagersneed89.25hoursandadultsneed79hoursonaveragepernight.
Individualsleeprequirementstofeelrested,productive,andhealthywillvary.
(CDC,NationalSleepFoundation)
4. Largescalestudiesconnectanaverageof7hours(ormore)pernightwith
protectionfromweightgainandobesity,heartdisease,highbloodpressure,and
stroke.Adequatesleepalsoprotectstheimmunesystemandemotionalbalance
(NursesHealthStudy,2007,U.ofChicago,2007,JAMA,2008;CarnegieMellon,
2009).

Work,Friends,Sleeppick3
5. Sleepconsolidatesmemories,protectingthemagainstdecay.Sleepalsoappears
torecoverorrestorememories.Thiscanhelpmaximizeacademic
performanceandincreaseefficiency.Inadequatesleepimpairscognitionand
productivity.Italsochangesthebraintoexacerbatestress,depressionand
anxiety.

Howtotakeapowernap
6. Nappingcanberefreshingbutcanalsodisruptyourcircadianrhythm(thebodys
naturalsleepwakecycle).Togetthemaximumbenefitwiththeleastdisruption:
o Trytotimeyournapabout8hoursafteryouwakeup.
o Trytosleepforaround2030minutes.Thiskeepsyouwithintheearly,
lighterstagesofsleep.
o Reallysleepdeprived?Napforafullsleepcycleof90minutes.
o Ifsleepproblemspersistformorethan2weeks,contactamedical
professional.

Howtogetthebestqualitysleep
7. Getsunlightintheearlypartoftheday.Havebreakfastbyawindow,sitneara
windowinyourmorningclasses,andwalkoutsideinsteadoftakingthetunnels.

8. Practicingarelaxationtechniqueduringthedaycanimprovesleepefficiency
youllfallasleepmorequicklyonceyougotobed(Sleep2009conference).
DownloadtheRelaxmp3fromCommunityWellnessandlearntopracticeletting
goofstress.
9. Gettingtheminimumrecommendedamountofexercise(150minutesperweek)
improvessleepqualityby65%andreducessleepinessduringtheday.(Oregon
StateUniversity,2011).Morningandafternoonexercisepromotessleep
(NationalSleepFoundation,2006;FredHutchisonCancerResearchCenter,2003).
Eveningexercise(within23hoursofbed):notidealthebodyneedstimeto
slowdownandcoolofftoinitiatesleep.
10. Keepyourbedroomcool,darkandquiet.Collegestudentshavebeenfoundto
sleepmoredeeplywithawhitenoisedevicetocreatesaconsistentsound
screenthatblocksoutnoisyhallmates.Downloadfreewhitenoiseorgetawhite
noisemachine.
11. Sleepgoesincyclesthroughoutthenightandthebodyneedstogointoaslower
brainwavepatterninordertodriftoff.Stopproductiveactivityatleast20
minutesbeforesleeping.Thebrainneedstimetodownshiftfromthefaster
brainwavesofwakefulnesstotheslowerbrainwavesofrestfulsleep.
12. Aimtogotobedandwakeupataroundthesametimeeachday.College
studentswithmoreregularhoursgetbetterqualitysleep.Ifyouhavemorning
classesthatstartatdifferenttimesondifferentdays,trytogetupatthesame
timeeachweekday.Youcanuseyourextratimeinthemorningtofinishthat
pset.
13. Ifyouhaventsleptallnight,trytoclearyourschedulesoyoucangotobed
extraearlythenextnighttopaydownyoursleepdeficitwithoutfurther
disruptingyoursleepwakecycle.

Eatinganddrinkingandsleep
14. Beingeithertoohungryortoofullcanmakeithardtogettosleep.Toomany
liquidswithin90minutesofbedtimecaninterruptyoursleepwithbathroom
trips.
Alcohol
15. Increasesthestresshormonecortisol=badforrelaxationanddeepsleep(even
ifitmakesyousleepy,youractualsleepqualityisworse).(NIH)
Caffeine
16. Caffeineaffectsthesleepcycleeventhoughwemaynotnoticeit,caffeinecan
causelighter,morefragmentedsleep.(Carrier,SleepMedicine,Nov.2009)
17. Caffeinehasahalflifeof6to9hoursinthebody.Sleepexpertsrecommend
limitingcaffeinetothemorning,orcuttingitoutifyouresensitivetoit(feel
jittery)oryouexperiencesleepproblems.(MayoClinic)
18. Caffeinemayincreasebloodpressureandcortisol(cortisol=badforrelaxation
andsleep).(MayoClinic)