Sleep
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How Much Sleep Do I Need?
Most adults need between 6 to 10 hours of sleep per night. Aiming for 7-8 is a good place to start, adjusting as needed. 7 out of 10 college students say they get less than the recommended amount of sleep every night!
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Better Sleep Can:
- Boost the immune system and support physical health
- Contribute to a more positive mood and better mental health
- Improve memory, concentration, and academic performance
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DOs for Better Sleep
- DO go to bed and get up around the same times every day.
- DO exercise regularly. (Avoid exercise for several hours before bedtime.)
- DO set aside time to write down anything worrying you earlier in the evening. When it’s time for bed, remind yourself that you’ve already done your worrying for the night.
- DO establish a relaxing bedtime routine that works for you. (Take a relaxing shower, read a comforting book, etc.)
- DO set the stage for sleep: consider the temperature, light, and sound in the room. Try turning your clock away from you.
- DO try relaxation exercises.
- DO get up if you’re not asleep in 30 minutes. Do something relaxing until you feel sleepy, then try again.
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DON’Ts for Better Sleep
- DON’T take long naps during the day. This can make sleeping at night more difficult and keep the cycle of poor sleep going.
- DON’T drink caffeinated beverages (including tea, coffee, energy drinks, etc.), especially after 6pm.
- DON’T eat a heavy meal less than 3 hours before bed.
- DON’T use devices with bright screens (phone, laptop, tv, etc.) within the hour before bed.
- DON’T use your bed for things other than sleeping (studying, socializing, eating, etc.)
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Books
Some books may be available through Boatwright and others are linked to Amazon but please choose whatever book store you would like to support!
The Doctor’s Guide to Sleep Solutions for Stress and Anxiety
Overcoming Insomnia: A Cognitive-Behavioral Approach Workbook
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Apps
- Sleep Cycle
- Sleep Better (Android)
- Slumber (Apple)
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Online Resources
- Getting a Good Night’s Sleep
- https://www.sleepfoundation.org/
- https://www.sleepassociation.org/sleep-disorders/insomnia/
- Your Brain on Sleep
Some resources adapted from Appalachian State University Counseling Center.