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Student Health 101 General Health
A Reference Guide to Student Health

Sleep

Sleep is a necessity, period.  We all know it.  We just don’t apply it all the time.

Too often, sleep is the first thing that students trade off in exchange for other demands on their time.  Social activities, studying, and travel almost always seem to take priority.

We’re realists…we know that these will probably forever be trade-offs that students are willing to make.  However, it’s important to share with you the toll that lack of sleep can have on your body, your immune system, your ability to concentrate, your physical performance, and your safety while traveling.

We hope that you’ll realize that an extra hour of sleep every night might be something you should consider more often.

Recommended Sleep Guidelines

Most people sleep between eight to nine hours per night. Insomnia, defined as persistent diffi culty falling or staying asleep that compromises daytime functioning, affects approximately 15% to 20% of the general population. However, it’s important to note that not everyone who sleeps less than average each night has insomnia. There are natural “short sleepers,” who typically sleep less than seven hours per night. And people who have brief periods of sleep disturbances caused by stressful events or situations are not regarded as having a sleep disorder. Therefore, the amount of sleep an individual needs is personal. If you feel rested and alert upon awakening, there is little need to worry.

Recommendations for Good Sleep Hygiene


  • Get regular exercise, but avoid strenuous exercise two hours before bedtime.
  • Avoid alcohol, caffeine, and smoking before bedtime.
  • Enjoy relaxing activities in the evening (for example, take a bath or read).
  • Use your bed only for sleeping. Avoid eating, studying, watching TV, and other activities in your bed.
  • Go to bed only when you feel tired.
  • Establish a regular bedtime and wake time, and try as much as possible to adhere to this schedule.

Professional Care
Seek medical advice if:

  • You are relying on sleeping medications to fall asleep, and you are unable to stop using them.
  • You suspect a medication you are taking may be contributing to sleep disturbances.
  • You snore loudly and feel extremely fatigued during the day.
  • You have episodes of gasping or choking, or you stop breathing periodically during sleep.
  • You wake frequently because of leg cramps or leg movements.
  • You feel medical or emotional problems are contributing to insomnia.
  • Your sleep difficulties have persisted for over one month.