Tired during the day? Hard to fall asleep at night? No time for sleep? You are not alone.
- Within the last 12 months, 17.7% of UC Students reported that sleep difficulties affected their individual academic performance.
- 28.7% of UC Students said that sleep difficulties were difficult or traumatic in the past year.
*Data is from the 2016 ACHA-National College Health Assessment (NCHA) of UC students.
There are changes you can make tonight to start getting more restful sleep. And some of the changes are pretty easy.
- Buy an alarm clock (and use it instead of your phone).
- Turn electronics off when you go to bed. Laptop, phone, tv, and reader should be turned OFF before your head hits the pillow.
- Avoid caffeine after 3 pm.
- If you have trouble sleeping at night, limit naps to 20-30 minutes.
Ways gadgets are keeping you awake.
- They Suppress Melatonin - The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm.
- They Keep Your Brain Alert - Technology can trick your brain into thinking that it needs to stay awake.
- They Wake You Up - Keeping a phone within reach can still disturb slumber, thanks to the chimes of late night texts, emails, calls, or calendar reminders.
Tips for a Better Nap:
- Limit naps to 20-30 minutes, and use an alarm clock.
- Nap in the morning or early afternoon. Later naps are more likely to impair nighttime sleep.
- Turn off your phone during naptime.
- Make your nap area as dark as possible, or use an eye mask.