Insomnia & Sleep

What is sleep?

Currently there’s no single theory that explains what sleep is or why we do it. Different theories range from the body’s need to recover and conserve energy (our body temperatures and caloric needs drop during sleep), to the brain’s need to integrate new memories and information. What is clearer, however, is what happens when we’re sleep-deprived.

How much sleep do I need?

It depends on a few factors. Developing brains need more sleep, so the amount of sleep you need at 18 is different than at age 80. Most college students need between seven and nine hours of sleep a night. Studies have shown that college students that get regular sleep have higher GPAs than those that get fewer than six hours of sleep per night.

All about insomnia

Insomnia is a relatively common medical issue. About 50 percent of all primary care patients report occasional insomnia, and about 19 percent report chronic insomnia. It is a common problem for many college students and can lead to impaired daytime function, decreased physical and cognitive performance, and impairment in quality of life. Insomnia can lead to decreased quality of life issues including fatigue, sleepiness, confusion, tension, anxiety, and depression.

The criteria for insomnia include:

• Difficulty falling asleep or maintaining sleep, or waking too early without being able to return to sleep
• Sleep difficulty occurs despite enough time and good conditions for sleep
• Sleep difficulty results in less-than-optimal daytime function

Types of insomnia

Short-term insomnia, also known as adjustment, acute, stress-related, or transient insomnia, is typically related to an identifiable stressor, lasts less than three months, and resolves with removal of the stressor.

Chronic insomnia consists of at least three episodes of insomnia per week for at least three months that is unrelated to an inadequate opportunity for sleep or to another sleep disorder. It can also be a symptom of a more serious problem such as depression or anxiety.

Individuals whose sleep problems meet the criteria for insomnia but do not meet criteria for either short-term or chronic insomnia are considered to have other insomnia.

Causes of insomnia

Insomnia may be an independent disorder, but quite often can be the result of coexisting medical or psychological conditions; or even abrupt changes in daily routine, such as staying up much later than usual for more than one night in a row for studying or going out. Other common causes of insomnia include:

• Illness that causes pain, nausea, or breathing problems
• Stress that causes muscle tension, headaches, or indigestion
• Consumption of too much caffeine (coffee, tea, soft drinks, energy drinks, chocolate, and many over-the-counter headache medications)
• Using over-the-counter cold medications containing decongestants or other stimulant-containing medicines such as diet pills or medicines to help concentration such as Adderall or Ritalin
• Eating heavily too close to bedtime
• Exercising intensely too close to bedtime
• Excessive napping during the daytime
• Use of sleeping pills, alcoholic beverages, or other sedatives that can produce rebound insomnia when they wear off
• Insufficient activity during the day

Sleep habits

Getting enough sleep enhances academic performance, helps reduce stress, and supports good physical and mental health. Sleep is a memory enhancer—it helps you remember what you just studied.

Make sleep a priority. You must schedule sleep like any other daily activity, so put it on your to-do list and cross it off every night. But don’t make it the thing you do only after everything else is done—stop doing other things so you get the sleep you need.

To get better sleep, follow these simple yet effective healthy sleep tips:

• Turn off electronics at least 30 minutes before bedtime. Scientists are now finding that light from electronic screens (TV, phone, computer) has the potential to disrupt sleep, because it sends alerting signals to the brain. The blue light given off by electronic screens delays the release of melatonin, a chemical made in the brain that is required for sleep. Research shows that even if you fall asleep during or soon after using an electronic screen, your sleep quality is diminished with less REM sleep and more daytime fatigue.
• Stick to a regular sleep schedule, even on weekends. Getting up at a consistent time (within 2 hours) is more important than going to bed at the same time. Brief deviations of one night from the usual schedule are usually okay, but frequent variations in schedule are likely to cause insomnia.
• Practice a relaxing bedtime ritual. Doing the same thing every night helps your mind check out earlier in the process, which helps in the transition to sleep. Examples include showering, reading (not in bed), light housecleaning, laundry, listening to music, arts and crafts, mindful meditation, journaling, or a relaxation technique.
• Exercise regularly for at least 20 minutes, preferably more than four to five hours prior to bedtime.
• Evaluate your bedroom to ensure ideal temperature, sound and light. You can use white noise, a fan, or earplugs if noise is keeping you awake. The ideal room temperature for sleeping is 60 to 67 degrees. Turn off electronic screens. Sleep on a comfortable mattress and pillows.
• Sleep as long as necessary to feel rested and then get out of bed.
• Spend time outdoors every day. The natural light helps your wake-sleep cycle.
• Avoid daytime naps, especially if they’re longer than 20 to 30 minutes or occur late in the day. Taking a 10- to 30-minute nap between 1 and 3 p.m. is optimal and is less likely to interfere with your nighttime sleep. If you’re suffering from insomnia, naps are generally not recommended at all.
• Beware of hidden sleep stealers, like alcohol, caffeine, and nicotine. Try not to drink caffeine later in the day, as its effects can last four to seven hours in the body. Also, using caffeine to manage tiredness the next day usually reinforces the cycle of poor sleep. Alcohol can help you fall asleep, but it disrupts the later stages of sleep and reduces the quality of your sleep.
• Reserve your bed for sleep or sex. Don’t multi-task, email, text, or study in bed.
• Don’t spend too much time in bed: If you’re having a hard time falling asleep, spending too much time trying to fall asleep will only frustrate you. If you have not fallen asleep in 20 to 30 minutes, get up out of bed and do a calming, relaxing (and slightly boring) activity like reading a book. Once you feel tired again, try heading back to bed.
• Put your phone and/or clock out of reach and out of sight. Watching the clock will worsen your anxiety about not falling asleep.
• Try to calm your mind before bed. If something is on your mind, try writing it down in a notebook to keep it from nagging you. Get your things ready for the next morning, write your prioritized “to-do” list for tomorrow. Journaling, meditation, prayer and/or relaxation exercises may help.
• Try using the National Sleep Foundation Sleep Diary to track your sleep habits over a one- or two-week period and bring the results to your medical provider or counselor.