Canadians are getting less sleep now than they did in the past and therefore, it is becoming a health problem in our society. Adequate sleep is as important to our general well-being as a healthy diet and exercise. Sleep deprived people have a decrease in memory and concentration and a weaker immune system so we are sick more often.
How Much Sleep Do I Need?
Most adults need about seven to eight hours of sleep each night. You know you’re getting enough sleep if you don’t feel sleepy during the day. Do you feel just as tired when you get up as when you went to bed? Do you need a nap during the day? Do you fall asleep in class? If so, you are not getting enough sleep. Some people may need only 6 hours a night, others may need 10 hours. Many people have insomnia. Either they can’t fall asleep or they wake up during the night and can’t get back to sleep. Some just don’t go to bed early enough to get enough sleep but stay up until 2 – 3 am studying, watching movies, playing video games or chatting with friends. If you have taken on too many responsibilities, such as school, part time job or extra-curricular activities, you may have to give up something in order to relieve the stress that is keeping you awake.
What Causes Insomnia
Insomnia is the body’s way of saying that something isn’t right. It can be caused by stress, too much caffeine, depression or pain from certain medical conditions.
In university students, the most common cause is an irregular schedule. Going to bed at a different time every night and sleeping until noon, confuses your circadian rhythm, your inner clock that controls your sleep patterns.
Tips To Help You Sleep
- Establish a routine bedtime and arising time. Habit helps you to sleep. Do not try to “go to bed early”.
- Use only your bedroom to sleep. Avoid dozing off on the sofa or elsewhere before your bedtime. Do not nap during the day.
- Make sure you are comfortable. The room should be quiet, cool and dark and your mattress firm (not hard).
- Get regular exercise in the afternoon or early evening to ensure that you are pleasantly tired.
- Avoid late evening activities that are highly stimulating. For example, plan to stop studying or writing that term paper one hour before you go to bed to give you time to unwind.
- Avoid alcohol or caffeine within 3 hours of bedtime.
- A warm bath, a milky beverage, a good book (not too exciting or scary) or listening to a relaxation tape can be helpful.
- Do not try to sleep. If you are still wide awake after 30 minutes, leave the bedroom, do something quiet and relaxing (but non-productive) and go back to bed when you become drowsy. Do not watch the clock.
- To deal with anxious thoughts, make a brief list of them and review it the next day.
- Do not worry about the amount of sleep you will or won’t get. Most people can manage on surprisingly little sleep for a short period of time and individual patterns vary.
If, after 2 weeks of trying out these hints you are still not sleeping, or if you have an inability to sleep together with loss of appetite or due to a physical problem (such as pain or a cough), consult Health Services.
