Health Education @ Simmons

Go - To - Bed: Help Yourself to a Good Night Sleep

Sleep is really important. Lack of sleep can have an impact on your school work, job, relationships, energy, and overall well-being.

Here are some great tips for Sleep Hygiene:

Go to sleep when you are tired
Try to have a fixed bed time and wake time
Can't sleep once you get into bed- get up and read or listen to music, don't work on the computer – this will wake you up more.
Do your 'tomorrow planning' tonight – before you go to bed
Use white noise if there is a lot of external noise
Use ear plugs that are rated for 30-33 decibels
Use black out shades
Stay cool
Use a room humidifier
No caffeine between 4 and 8 pm, and stay away from alcohol in the evening

For more information contact health education at healtheducation@simmons.edu or call 617-521-1001.

SLEEP BULLETIN BOARD

Sleep Matters!

Are You Sleep Walking Through Life?

Sleep Facts

Mood is one of the first things to be affected by sleep loss. With even minimal sleep loss, our threshold for containing anger is lowered
30% of high school and college students fall asleep in class at least once a week
Never use alcohol to help yourself fall asleep! It will suppress the amount of sleep you receive and you will often experience early-morning awakenings
Pulling all-nighters to cram for exams leaves students severely sleep deprived and also lowers your immunity to infection
Lack of sleep can cause weight gain! Consumption of beverages and foods high in sugar content are often used as an aid to staying awake when sleep-deprived
Approximately 40 million Americans suffer from chronic sleep disorders

How to Get a Good Night’s Sleep

Try to sleep 8-10 hours each night
Create a good sleep routine that works for you! Take shower, brush your teeth, get into bed and read for 5 minutes, then lights out and go to sleep
Go to sleep at the same time each night and wake up at the same time each morning
Avoid drinking caffeine in the evenings, this will keep you awake
Exercise during the day, your body will be tired and want to rest, you will also feel peaceful in your mind
Consider a small snack before bed to ease any hunger you may experience
Reduce caffeine intake from coffee, sodas and chocolate after 2pm
Try not to drink fluids before bed
Stop smoking
Make sure your sleeping space is warm and quiet
Take a warm bath, or do stretching before bed
Make sure your bedroom is quiet, dark and cool
If you wake up during the night, worried, or trying to remember something, get up, write it down and then go back to sleep. You may need to go through your sleep schedule routine again
Take a short nap during the day for more energy, about 20 minutes, no more than this-it could effect your night time sleep
Try making a sleep diary and keep track of what works well. If sleep does not improve, share this information with your doctor

Drive Alert…Arrive Alive and How to Prevent Drowsy Driving

Get enough sleep before a long car trip
Avoid driving between 2am and 6am- this is peak sleepy time
Schedule regular driving breaks- every 100 miles or 2 hours
Take along a passenger who can help you stay alert, let you know if you are sleepy, and can share the driving
Don’t mix driving and sedative medications: antihistamines, antidepressants
Don’t mix alcohol and driving!

Resources

And remember…

8-10, do it again!