Seven simple secrets to successful sleep

In addition to tuition, room and board, college students are paying for their college experience at the cost of a good night’s sleep.  

Factors affecting sleeplessness, according to the National Sleep Foundation, include late night studying, loud dorm life, irregular class schedules, excessive partying and high levels of caffeine and alcohol consumption. 

By following seven simple sleep tips, students can alter their sleep patterns and make the most of their sleep time.

Create an optimal sleeping environment.  Make sure your bed is comfortable and the temperature is how you prefer it.  Turn your alarm clock away from you, to avoid the light.             

Don’t use your bed for schoolwork, TV or eating.  Do these activities elsewhere, and go to bed afterward. 

Develop a preparatory sleep ritual.  Taking a shower or reading before sleep will let your body know when it is time for bed.

Don’t focus on being awake.  Watching the clock and stressing as the numbers change will make it harder to fall asleep. 

Don’t abuse alcohol.  While it may initially make you feel sleepy, alcohol consumption causes waking during the night, and grogginess in the morning.  Caffeine, nicotine and other stimulants also cause sleeplessness if used too close to bedtime. 

Sleep and wake at the same time every day.  “College students stay up later on weekdays and then get up early for class.  Then they make up for the sleep on weekends,” says Gloria Varley, assistant director of health Prevention at the University of Georgia’s Health Center. 

Exercise!  Exercise for 30 minutes at least four days per week, but not close to bedtime, as “exercise is a natural body stimulant,” according to the UGA health Center. 

For more information about sleeplessness and ways to improve sleep patterns, visit the University of Georgia Health Center’s Web site at www.uhs.uga.edu.