{"id":21,"date":"2014-08-25T03:19:35","date_gmt":"2014-08-25T03:19:35","guid":{"rendered":"https:\/\/courses.candelalearning.com\/collegesuccess1x1\/?post_type=chapter&#038;p=21"},"modified":"2015-06-19T02:45:07","modified_gmt":"2015-06-19T02:45:07","slug":"10-3-sleep","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/chapter\/10-3-sleep\/","title":{"raw":"Sleep","rendered":"Sleep"},"content":{"raw":"<div class=\"im_section\">\r\n<div id=\"lochhaas-ch10_s03_n01\" class=\"im_learning_objectives im_editable im_block\">\r\n<h3 class=\"im_title\"><\/h3>\r\n<\/div>\r\n<div class=\"bcc-box bcc-highlight\">\r\n<h3>LEARNING OBJECTIVES<\/h3>\r\nBy the end of this section, you will be able to:\r\n<ul>\r\n\t<li>Explain why students need adequate sleep to succeed in college.<\/li>\r\n\t<li>Determine how much sleep you need.<\/li>\r\n\t<li>Change your habits and routines in ways to ensure you get the sleep you need.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div class=\"im_section\">\r\n<h2><\/h2>\r\n<\/div>\r\nLike good nutrition and exercise, adequate sleep is crucial for wellness and success. Sleep is particularly important for students because there seem to be so many time pressures\u2014to attend class, study, maintain a social life, and perhaps work\u2014that most college students have difficulty getting enough. Yet sleep is critical for concentrating well. First, use the Sleep Self-Assessment to consider your current habits and attitudes.\r\n<div id=\"lochhaas-ch10_s03_n02\" class=\"im_exercises im_block\">\r\n<h3 class=\"im_title\">Sleep Self-Assessment<\/h3>\r\nCheck the appropriate boxes.\r\n<div class=\"im_informaltable\">\r\n<table cellspacing=\"0\" cellpadding=\"0\">\r\n<thead>\r\n<tr>\r\n<th><\/th>\r\n<th>Usually<\/th>\r\n<th>Sometimes<\/th>\r\n<th>Seldom<\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>1. I usually get enough sleep.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>2. I feel drowsy or unfocused during the day.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3. I take a nap when I need more sleep.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>4. I have fallen asleep in class or had trouble staying awake.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>5. I have fallen asleep while studying.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>6. I have pulled an \u201call-nighter\u201d when studying for a test or writing a class paper.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\nWrite your answers.\r\n<ol id=\"lochhaas-ch10_s03_l02\" class=\"im_orderedlist\" start=\"7\">\r\n\t<li>How many hours of sleep do you usually get on weeknights?<\/li>\r\n\t<li>How many hours of sleep do you usually get on weekends?<\/li>\r\n\t<li>How would you rank the importance of sleep in relation to studying, working, spending time with friends, and other activities?<\/li>\r\n\t<li>How many hours of sleep do you think you ideally need?<\/li>\r\n\t<li>Generally, do you believe you are getting as much sleep as you think you need?<\/li>\r\n<\/ol>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s03_s01\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">The Importance of a Good Night\u2019s Sleep<\/h2>\r\n<a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep.jpg\"><img class=\"alignleft  wp-image-714\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep-300x199.jpg\" alt=\"Sleep written in light above sleeping person\" width=\"228\" height=\"151\" \/><\/a>You may not realize the benefits of sleep, or the problems associated with being sleep deprived, because most likely you\u2019ve had the same sleep habits for a long time. Or maybe you know you\u2019re getting less sleep now, but with all the changes in your life, how can you tell if some of your stress or problems studying are related to not enough sleep?\r\n\r\nOn the positive side, a healthy amount of sleep has the following benefits:\r\n<ul id=\"lochhaas-ch10_s03_s01_l01\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Improves your mood during the day<\/li>\r\n\t<li>Improves your memory and learning abilities<\/li>\r\n\t<li>Gives you more energy<\/li>\r\n\t<li>Strengthens your immune system<\/li>\r\n\t<li>Promotes wellness of body, mind, and spirit<\/li>\r\n<\/ul>\r\nIn contrast, not getting enough sleep over time can lead to a wide range of health issues and student problems. <span class=\"im_margin_term\"><span class=\"im_glossterm\">Sleep deprivation<\/span><\/span> can have the following consequences:\r\n<ul id=\"lochhaas-ch10_s03_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Affects mental health and contributes to <span class=\"im_margin_term\"><span class=\"im_glossterm\">stress<\/span><\/span> and feelings of anxiety, depression, and general unhappiness<\/li>\r\n\t<li>Causes sleepiness, difficulty paying attention in class, and ineffective studying<\/li>\r\n\t<li>Weakens the immune system, making it more likely to catch colds and other infections<\/li>\r\n\t<li>Increases the risk of accidents (such as while driving)<\/li>\r\n\t<li>Contributes to weight gain<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s03_s02\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">How Much Sleep Is Enough?<\/h2>\r\nCollege students are the most sleep-deprived population group in the country. With so much to do, who has time for sleep?\r\n\r\nMost people need seven to nine hours of sleep a night, and the average is around eight. Some say they need much less than that, but often their behavior during the day shows they are actually sleep deprived. Some genuinely need only about six hours a night. New research indicates there may be a \u201csleep gene\u201d that determines how much sleep a person needs. So how much sleep do <em class=\"im_emphasis\">you<\/em> actually need?\r\n\r\nThere is no simple answer, in part because the quality of sleep is just as important as the number of hours a person sleeps. Sleeping fitfully for nine hours and waking during the night is usually worse than seven or eight hours of good sleep, so you can\u2019t simply count the hours. Do you usually feel rested and alert all day long? Do you rise from bed easily in the morning without struggling with the alarm clock? Do you have no trouble paying attention to your instructors and never feel sleepy in a lecture class? Are you not continually driven to drink more coffee or caffeine-heavy \u201cpower drinks\u201d to stay attentive? Are you able to get through work without feeling exhausted? If you answered yes to all of these, you likely are in that 10 percent to 15 percent of college students who consistently get enough sleep.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s03_s03\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">How to Get More and Better Sleep<\/h2>\r\nYou have to allow yourself enough time for a good night\u2019s sleep. Using the time management strategies discussed in Chapter 2 \"Staying Motivated, Organized, and On Track\", schedule at least eight hours for sleeping every night. If you still don\u2019t feel alert and energetic during the day, try increasing this to nine hours. Keep a sleep journal, and within a couple weeks you\u2019ll know how much sleep you need and will be on the road to making new habits to ensure you get it.\r\n<div id=\"lochhaas-ch10_s03_s03_n01\" class=\"im_callout im_editable im_block\">\r\n<h3 class=\"im_title\"><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman.jpg\"><img class=\"alignleft size-medium wp-image-715\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman-170x300.jpg\" alt=\"Sleeping woman\" width=\"170\" height=\"300\" \/><\/a>Myths about Sleep<\/h3>\r\n<ul id=\"lochhaas-ch10_s03_s03_l01\" class=\"im_itemizedlist\">\r\n\t<li><strong class=\"im_emphasis im_bold\">Having a drink or two helps me get to sleep better.<\/strong> <em class=\"im_emphasis\">False:<\/em> Although you may seem to fall asleep more quickly, alcohol makes sleep less restful, and you\u2019re more likely to awake in the night.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Exercise before bedtime is good for sleeping.<\/strong> <em class=\"im_emphasis\">False:<\/em> Exercise wakes up your body, and it may be some time before you unwind and relax. Exercise earlier in the day, however, is beneficial for sleep.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">It helps to fall asleep after watching television or surfing the Web in bed.<\/strong> <em class=\"im_emphasis\">False:<\/em> Rather than helping you unwind, these activities can engage your mind and make it more difficult to get to sleep.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s03_s03_n02\" class=\"im_callout im_editable im_block\">\r\n<h3 class=\"im_title\">Tips for Success: Sleep<\/h3>\r\n<ul id=\"lochhaas-ch10_s03_s03_l02\" class=\"im_itemizedlist\">\r\n\t<li>Avoid <span class=\"im_margin_term\"><span class=\"im_glossterm\">nicotine<\/span><\/span>, which can keep you awake\u2014yet another reason to stop smoking.<\/li>\r\n\t<li>Avoid <span class=\"im_margin_term\"><span class=\"im_glossterm\">caffeine<\/span><\/span> for six to eight hours before bed. Caffeine remains in the body for three to five hours on the average, much longer for some people. Remember that many soft drinks contain caffeine.<\/li>\r\n\t<li>Don\u2019t eat in the two to three hours before bed. Avoid alcohol before bedtime.<\/li>\r\n\t<li>Don\u2019t nap during the day. Napping is the least productive form of rest and often makes you less alert. It may also prevent you from getting a good night\u2019s sleep.<\/li>\r\n\t<li>Exercise earlier in the day (at least several hours before bedtime).<\/li>\r\n\t<li>Try to get to bed and wake about the same time every day\u2014your body likes a routine.<\/li>\r\n\t<li>Make sure the environment is conducive to sleep: dark, quiet, comfortable, and cool.<\/li>\r\n\t<li>Use your bed only for sleeping, not for studying, watching television, or other activities. Going to bed will become associated with going to sleep.<\/li>\r\n\t<li>Establish a presleep winding-down routine, such as taking a hot bath, listening to soothing music, or reading (not a textbook). Try one of the relaxation techniques described in Chapter 10 \"Taking Control of Your Health\", Section 10.5 \"Stress\".<\/li>\r\n<\/ul>\r\n<\/div>\r\nIf you can\u2019t fall asleep after ten to fifteen minutes in bed, it\u2019s better to get up and do something else rather than lie there fitfully for hours. Do something you find restful (or boring). Read, or listen to a recorded book. Go back to bed when you\u2019re sleepy.\r\n\r\nIf you frequently cannot get to sleep or are often awake for a long time during the night, you may be suffering from <span class=\"im_margin_term\"><span class=\"im_glossterm\">insomnia<\/span><\/span>, a medical condition. Resist the temptation to try over-the-counter sleep aids. If you have tried the tips listed here and still cannot sleep, talk with your health-care provider or visit the student health clinic. Many remedies are available for those with a true sleep problem.\r\n<div id=\"lochhaas-ch10_s03_s03_n03\" class=\"im_key_takeaways im_editable im_block\">\r\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\r\n<div class=\"entry-content\">\r\n<div class=\"im_section\">\r\n<div class=\"im_section\">\r\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\r\n<div class=\"bcc-box bcc-success\">\r\n<h3>KEY TAKEAWAYs<\/h3>\r\n<section>\r\n<div data-type=\"note\">\r\n<div id=\"lochhaas-ch10_s03_s03_n03\" class=\"im_key_takeaways im_editable im_block\">\r\n<ul id=\"lochhaas-ch10_s03_s03_l03\" class=\"im_itemizedlist\">\r\n\t<li>Getting enough sleep is very important for wellness and success in college. It\u2019s easy to determine if you\u2019re getting enough sleep.<\/li>\r\n\t<li>Don\u2019t fall for popular myths about sleep. It\u2019s worthwhile to get enough sleep, which gives you an improved ability to focus and apply yourself more efficiently in your studies and work.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s03_s03_n04\" class=\"im_exercises im_editable im_block\"><\/div>\r\n<\/div>\r\n<\/section><\/div>\r\n<h3 class=\"im_title\"><\/h3>\r\n<div class=\"bcc-box bcc-info\">\r\n<h3>EXERCISES<\/h3>\r\n<ol>\r\n\t<li>List at least three things you should <em class=\"im_emphasis\">not<\/em> do before going to bed in order to get a good night\u2019s sleep.<\/li>\r\n\t<li>Identify one or two things you can do as a regular presleep routine to help you relax and wind down.<\/li>\r\n<\/ol>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"post-citations sidebar\"><\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>","rendered":"<div class=\"im_section\">\n<div id=\"lochhaas-ch10_s03_n01\" class=\"im_learning_objectives im_editable im_block\">\n<h3 class=\"im_title\"><\/h3>\n<\/div>\n<div class=\"bcc-box bcc-highlight\">\n<h3>LEARNING OBJECTIVES<\/h3>\n<p>By the end of this section, you will be able to:<\/p>\n<ul>\n<li>Explain why students need adequate sleep to succeed in college.<\/li>\n<li>Determine how much sleep you need.<\/li>\n<li>Change your habits and routines in ways to ensure you get the sleep you need.<\/li>\n<\/ul>\n<\/div>\n<div class=\"im_section\">\n<h2><\/h2>\n<\/div>\n<p>Like good nutrition and exercise, adequate sleep is crucial for wellness and success. Sleep is particularly important for students because there seem to be so many time pressures\u2014to attend class, study, maintain a social life, and perhaps work\u2014that most college students have difficulty getting enough. Yet sleep is critical for concentrating well. First, use the Sleep Self-Assessment to consider your current habits and attitudes.<\/p>\n<div id=\"lochhaas-ch10_s03_n02\" class=\"im_exercises im_block\">\n<h3 class=\"im_title\">Sleep Self-Assessment<\/h3>\n<p>Check the appropriate boxes.<\/p>\n<div class=\"im_informaltable\">\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<thead>\n<tr>\n<th><\/th>\n<th>Usually<\/th>\n<th>Sometimes<\/th>\n<th>Seldom<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1. I usually get enough sleep.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>2. I feel drowsy or unfocused during the day.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>3. I take a nap when I need more sleep.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4. I have fallen asleep in class or had trouble staying awake.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>5. I have fallen asleep while studying.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>6. I have pulled an \u201call-nighter\u201d when studying for a test or writing a class paper.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Write your answers.<\/p>\n<ol id=\"lochhaas-ch10_s03_l02\" class=\"im_orderedlist\" start=\"7\">\n<li>How many hours of sleep do you usually get on weeknights?<\/li>\n<li>How many hours of sleep do you usually get on weekends?<\/li>\n<li>How would you rank the importance of sleep in relation to studying, working, spending time with friends, and other activities?<\/li>\n<li>How many hours of sleep do you think you ideally need?<\/li>\n<li>Generally, do you believe you are getting as much sleep as you think you need?<\/li>\n<\/ol>\n<\/div>\n<div id=\"lochhaas-ch10_s03_s01\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">The Importance of a Good Night\u2019s Sleep<\/h2>\n<p><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-714\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep-300x199.jpg\" alt=\"Sleep written in light above sleeping person\" width=\"228\" height=\"151\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep-300x199.jpg 300w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep-65x43.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep-225x149.jpg 225w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep-350x232.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleep.jpg 640w\" sizes=\"auto, (max-width: 228px) 100vw, 228px\" \/><\/a>You may not realize the benefits of sleep, or the problems associated with being sleep deprived, because most likely you\u2019ve had the same sleep habits for a long time. Or maybe you know you\u2019re getting less sleep now, but with all the changes in your life, how can you tell if some of your stress or problems studying are related to not enough sleep?<\/p>\n<p>On the positive side, a healthy amount of sleep has the following benefits:<\/p>\n<ul id=\"lochhaas-ch10_s03_s01_l01\" class=\"im_itemizedlist im_editable im_block\">\n<li>Improves your mood during the day<\/li>\n<li>Improves your memory and learning abilities<\/li>\n<li>Gives you more energy<\/li>\n<li>Strengthens your immune system<\/li>\n<li>Promotes wellness of body, mind, and spirit<\/li>\n<\/ul>\n<p>In contrast, not getting enough sleep over time can lead to a wide range of health issues and student problems. <span class=\"im_margin_term\"><span class=\"im_glossterm\">Sleep deprivation<\/span><\/span> can have the following consequences:<\/p>\n<ul id=\"lochhaas-ch10_s03_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\n<li>Affects mental health and contributes to <span class=\"im_margin_term\"><span class=\"im_glossterm\">stress<\/span><\/span> and feelings of anxiety, depression, and general unhappiness<\/li>\n<li>Causes sleepiness, difficulty paying attention in class, and ineffective studying<\/li>\n<li>Weakens the immune system, making it more likely to catch colds and other infections<\/li>\n<li>Increases the risk of accidents (such as while driving)<\/li>\n<li>Contributes to weight gain<\/li>\n<\/ul>\n<\/div>\n<div id=\"lochhaas-ch10_s03_s02\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">How Much Sleep Is Enough?<\/h2>\n<p>College students are the most sleep-deprived population group in the country. With so much to do, who has time for sleep?<\/p>\n<p>Most people need seven to nine hours of sleep a night, and the average is around eight. Some say they need much less than that, but often their behavior during the day shows they are actually sleep deprived. Some genuinely need only about six hours a night. New research indicates there may be a \u201csleep gene\u201d that determines how much sleep a person needs. So how much sleep do <em class=\"im_emphasis\">you<\/em> actually need?<\/p>\n<p>There is no simple answer, in part because the quality of sleep is just as important as the number of hours a person sleeps. Sleeping fitfully for nine hours and waking during the night is usually worse than seven or eight hours of good sleep, so you can\u2019t simply count the hours. Do you usually feel rested and alert all day long? Do you rise from bed easily in the morning without struggling with the alarm clock? Do you have no trouble paying attention to your instructors and never feel sleepy in a lecture class? Are you not continually driven to drink more coffee or caffeine-heavy \u201cpower drinks\u201d to stay attentive? Are you able to get through work without feeling exhausted? If you answered yes to all of these, you likely are in that 10 percent to 15 percent of college students who consistently get enough sleep.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s03_s03\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">How to Get More and Better Sleep<\/h2>\n<p>You have to allow yourself enough time for a good night\u2019s sleep. Using the time management strategies discussed in Chapter 2 &#8220;Staying Motivated, Organized, and On Track&#8221;, schedule at least eight hours for sleeping every night. If you still don\u2019t feel alert and energetic during the day, try increasing this to nine hours. Keep a sleep journal, and within a couple weeks you\u2019ll know how much sleep you need and will be on the road to making new habits to ensure you get it.<\/p>\n<div id=\"lochhaas-ch10_s03_s03_n01\" class=\"im_callout im_editable im_block\">\n<h3 class=\"im_title\"><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-715\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman-170x300.jpg\" alt=\"Sleeping woman\" width=\"170\" height=\"300\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman-170x300.jpg 170w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman-65x114.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman-350x615.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/sleeping-woman.jpg 364w\" sizes=\"auto, (max-width: 170px) 100vw, 170px\" \/><\/a>Myths about Sleep<\/h3>\n<ul id=\"lochhaas-ch10_s03_s03_l01\" class=\"im_itemizedlist\">\n<li><strong class=\"im_emphasis im_bold\">Having a drink or two helps me get to sleep better.<\/strong> <em class=\"im_emphasis\">False:<\/em> Although you may seem to fall asleep more quickly, alcohol makes sleep less restful, and you\u2019re more likely to awake in the night.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Exercise before bedtime is good for sleeping.<\/strong> <em class=\"im_emphasis\">False:<\/em> Exercise wakes up your body, and it may be some time before you unwind and relax. Exercise earlier in the day, however, is beneficial for sleep.<\/li>\n<li><strong class=\"im_emphasis im_bold\">It helps to fall asleep after watching television or surfing the Web in bed.<\/strong> <em class=\"im_emphasis\">False:<\/em> Rather than helping you unwind, these activities can engage your mind and make it more difficult to get to sleep.<\/li>\n<\/ul>\n<\/div>\n<div id=\"lochhaas-ch10_s03_s03_n02\" class=\"im_callout im_editable im_block\">\n<h3 class=\"im_title\">Tips for Success: Sleep<\/h3>\n<ul id=\"lochhaas-ch10_s03_s03_l02\" class=\"im_itemizedlist\">\n<li>Avoid <span class=\"im_margin_term\"><span class=\"im_glossterm\">nicotine<\/span><\/span>, which can keep you awake\u2014yet another reason to stop smoking.<\/li>\n<li>Avoid <span class=\"im_margin_term\"><span class=\"im_glossterm\">caffeine<\/span><\/span> for six to eight hours before bed. Caffeine remains in the body for three to five hours on the average, much longer for some people. Remember that many soft drinks contain caffeine.<\/li>\n<li>Don\u2019t eat in the two to three hours before bed. Avoid alcohol before bedtime.<\/li>\n<li>Don\u2019t nap during the day. Napping is the least productive form of rest and often makes you less alert. It may also prevent you from getting a good night\u2019s sleep.<\/li>\n<li>Exercise earlier in the day (at least several hours before bedtime).<\/li>\n<li>Try to get to bed and wake about the same time every day\u2014your body likes a routine.<\/li>\n<li>Make sure the environment is conducive to sleep: dark, quiet, comfortable, and cool.<\/li>\n<li>Use your bed only for sleeping, not for studying, watching television, or other activities. Going to bed will become associated with going to sleep.<\/li>\n<li>Establish a presleep winding-down routine, such as taking a hot bath, listening to soothing music, or reading (not a textbook). Try one of the relaxation techniques described in Chapter 10 &#8220;Taking Control of Your Health&#8221;, Section 10.5 &#8220;Stress&#8221;.<\/li>\n<\/ul>\n<\/div>\n<p>If you can\u2019t fall asleep after ten to fifteen minutes in bed, it\u2019s better to get up and do something else rather than lie there fitfully for hours. Do something you find restful (or boring). Read, or listen to a recorded book. Go back to bed when you\u2019re sleepy.<\/p>\n<p>If you frequently cannot get to sleep or are often awake for a long time during the night, you may be suffering from <span class=\"im_margin_term\"><span class=\"im_glossterm\">insomnia<\/span><\/span>, a medical condition. Resist the temptation to try over-the-counter sleep aids. If you have tried the tips listed here and still cannot sleep, talk with your health-care provider or visit the student health clinic. Many remedies are available for those with a true sleep problem.<\/p>\n<div id=\"lochhaas-ch10_s03_s03_n03\" class=\"im_key_takeaways im_editable im_block\">\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\n<div class=\"entry-content\">\n<div class=\"im_section\">\n<div class=\"im_section\">\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\n<div class=\"bcc-box bcc-success\">\n<h3>KEY TAKEAWAYs<\/h3>\n<section>\n<div data-type=\"note\">\n<div id=\"lochhaas-ch10_s03_s03_n03\" class=\"im_key_takeaways im_editable im_block\">\n<ul id=\"lochhaas-ch10_s03_s03_l03\" class=\"im_itemizedlist\">\n<li>Getting enough sleep is very important for wellness and success in college. It\u2019s easy to determine if you\u2019re getting enough sleep.<\/li>\n<li>Don\u2019t fall for popular myths about sleep. It\u2019s worthwhile to get enough sleep, which gives you an improved ability to focus and apply yourself more efficiently in your studies and work.<\/li>\n<\/ul>\n<\/div>\n<div id=\"lochhaas-ch10_s03_s03_n04\" class=\"im_exercises im_editable im_block\"><\/div>\n<\/div>\n<\/section>\n<\/div>\n<h3 class=\"im_title\"><\/h3>\n<div class=\"bcc-box bcc-info\">\n<h3>EXERCISES<\/h3>\n<ol>\n<li>List at least three things you should <em class=\"im_emphasis\">not<\/em> do before going to bed in order to get a good night\u2019s sleep.<\/li>\n<li>Identify one or two things you can do as a regular presleep routine to help you relax and wind down.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"post-citations sidebar\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-21\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Success in College. <strong>Authored by<\/strong>: anonymous. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/2012books.lardbucket.org\/\">http:\/\/2012books.lardbucket.org\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><li>Image of sleep. <strong>Authored by<\/strong>: ben.chaney.archive. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/5nU9Br\">https:\/\/flic.kr\/p\/5nU9Br<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><li>Image of sleeping woman. <strong>Authored by<\/strong>: TempusVolat. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/jeAyvf\">https:\/\/flic.kr\/p\/jeAyvf<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":9,"menu_order":3,"template":"","meta":{"_candela_citation":"[{\"type\":\"cc\",\"description\":\"Success in College\",\"author\":\"anonymous\",\"organization\":\"\",\"url\":\"http:\/\/2012books.lardbucket.org\/\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of sleep\",\"author\":\"ben.chaney.archive\",\"organization\":\"\",\"url\":\"https:\/\/flic.kr\/p\/5nU9Br\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of sleeping woman\",\"author\":\"TempusVolat\",\"organization\":\"\",\"url\":\"https:\/\/flic.kr\/p\/jeAyvf\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"}]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-21","chapter","type-chapter","status-publish","hentry"],"part":935,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/21","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/users\/9"}],"version-history":[{"count":6,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/21\/revisions"}],"predecessor-version":[{"id":716,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/21\/revisions\/716"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/parts\/935"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/21\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/media?parent=21"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapter-type?post=21"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/contributor?post=21"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/license?post=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}