Wyoming Sleep Disorder Center Administrative Assistant Karen Rue said sleep hygiene is very important for students.
She recommended students get at least eight-nine hours of sleep a night if possible. She said it was important to relax at least an hour before to sleep to calm the mind down. She said this included no texting, television or video games. Relaxing before sleep would also include no homework for at least an hour before sleep, she added.
Rue said she would recommend students eliminate caffeine eight hours prior to sleep. She also said cigarettes, alcohol and over the counter drugs can alter a person’s sleep habit.
Rue said a consistent routine is vital for keeping good sleep hygiene. She suggested students become habitual in their pre-sleep rituals.
If a person does not fall asleep after lying down for about 30 minutes, Rue said she recommended the person sit up and remain in the dark until they are tired. Although, it may sound strange, she said your body will be confused if you begin an activity such as television.
As far as exercise goes, Rue said she would recommend people work-out before 2 p.m. to give the body enough time to relax.
She said the human body is naturally accustomed to taking a nap around 2:30 p.m., which is good news for those students who miss sleep, they may want to opt for a nap.
Rue said naps could be beneficial for those who have a sleep deficit.
Rue cautioned those who choose to nap to make sure they do not interfere with their normal sleep cycle.
“Naps are only beneficial if they are around 30 minutes,” Rue said. Naps after 45 minutes begin the deep sleep cycle, which can confuse the body’s natural circadian rhythm, Rue said.
Rue said she thought many students would alter their sleep schedules for finals, but highly recommended they focus on starting a healthy sleep routine as soon as they can. Rue said warm showers or baths are a great way to begin relaxation.
