Sleeping
Written by Bethany Williams, Senior Associate Director
Sleep is a buzzword on campus. We are often sharing with our friends how we cannot wait to sleep, sleep in, or catch up on sleep. Can you really catch up on sleep though? Sleep debt, also called sleep deficit, is the difference between the amount of sleep someone needs and the amount they actually get. Sleep deprivation can have long-term health consequences. Studies have shown that too little sleep can increase your risk of chronic disease including hypertension, diabetes, and heart disease. Let’s take a moment to talk about the benefits and how we can improve our sleep.
Why do I need sleep anyway?
Here are some of the benefits of asleep:
- Builds immunity
- Improves memory and cognitive function
- Improves ability to focus throughout the day
- Can prevent weight gain
- Can strengthen your heart (Lack of sleep can raise cortisol levels)
- Improves mood
How much sleep do I really need?
According to the National Sleep Foundation, young adults need 7 to 9 hours of sleep per night. Yes, really that much!
How can I have better quality sleep?
Better quality sleep really boils down to having good time management. Here are four steps to take to help:
- Consistent bedtime routine (A bedtime routine helps signal the body and mind that it’s time to wind down to rest for the night).
- Reduce/eliminate caffeine 6 hours before bedtime. (Yikes! I know, I love my caffeine too, but it is possible!)
- Create a calm environment.
- Move technology away from where you are sleeping.
What if I am having trouble sleeping?
Pray
If you are having trouble sleeping, there are few other things you can do. First, if you are worried about something, pray! I Peter 5:7 says, “Cast all your anxiety on him because he cares for us.”
“The Lord is near to those who call on him, to all who call on him in truth.” Psalm 145:8
Journal
Journaling is a great way to calm your mind by writing out prayers or jotting down a to-do list for the next day so your mind can rest.
Exercise
Exercising for at least 30 minutes every day is a great way to help you sleep better.
Limit Snacks
Eating close to bedtime can affect your sleep too so try to resist the late-night snacks.
Although we have the opportunity to manage our time during the day, oftentimes sleep gets put on the back burner. Over the next week, I challenge you to prioritize sleep….your body….and your mind will thank you!
Resources:
- Newson, R. Sleep Debt and Catching up on Sleep. https://www.sleepfoundation.org/how-sleep-works/sleep-debt-and-catch-up-sleep. Updated September 20, 2021.
- Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Katz ES, Kheirandish-Gozal L, Neubauer DN, O’Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC, Adams Hillard PJ. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015 Mar;1(1):40-43. doi: 10.1016/j.sleh.2014.12.010. Epub 2015 Jan 8. PMID: 29073412.
