{"id":343,"date":"2016-02-16T17:29:46","date_gmt":"2016-02-16T17:29:46","guid":{"rendered":"https:\/\/courses.candelalearning.com\/lumencollegesuccess\/?post_type=chapter&#038;p=343"},"modified":"2016-05-09T21:21:42","modified_gmt":"2016-05-09T21:21:42","slug":"sleep","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/nvrcte-sandbox-collegesuccess\/chapter\/sleep\/","title":{"raw":"Sleep","rendered":"Sleep"},"content":{"raw":"<a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/21172206\/3741570565_39d5efcc6f_o.jpg\" rel=\"attachment wp-att-1095\"><img class=\"wp-image-1095 aligncenter\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/21172206\/3741570565_39d5efcc6f_o.jpg\" alt=\"Photo of a male student asleep on a couch amid a pile of book. A fan is aimed at his face, and a book lies open on his chest\" width=\"700\" height=\"465\" \/><\/a>\r\n<blockquote>Sleep is that golden chain that ties health and our bodies together.\u00a0\u2014Thomas Dekker<\/blockquote>\r\n<div class=\"textbox learning-objectives\">\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>Identify benefits of sleep for both physical and mental health<\/li>\r\n\t<li>Examine your current sleep habits<\/li>\r\n\t<li>Identify\u00a0ways to ensure good\u00a0sleep habits and high-quality sleep, especially during periods of stress<\/li>\r\n<\/ul>\r\n<\/div>\r\n<h2>The Benefits of Slumber<\/h2>\r\nWe have so many demands on our time\u2014school, jobs, family, errands, not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. Like exercise and a healthy diet, it\u2019s vital to your well-being.\r\n\r\nOf course, sleep helps you feel rested each day. But while you\u2019re sleeping, your brain and body don\u2019t just shut down. Internal organs and processes are hard at work throughout the night. Sleep can\u00a0help you \"lock in\" everything you're studying and trying to remember.\r\n\r\n\u201cSleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,\u201d says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.\r\n\r\nWhen you\u2019re tired, you can\u2019t function at your best. Sleep helps you think more clearly, have quicker reflexes, and focus better. \u201cThe fact is, when we look at well-rested people, they\u2019re operating at a different level than people trying to get by on one or two hours less nightly sleep,\u201d says Mitler.\r\n\r\n\u201cLoss of sleep impairs your higher levels of reasoning, problem-solving, and attention to detail,\u201d Mitler explains. Tired people tend to be less productive at work and school. They\u2019re at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.\r\n\r\nBut sleep isn\u2019t just essential for the brain. \u201cSleep affects almost every tissue in our bodies,\u201d says Dr. Michael Twery, a sleep expert at NIH. \u201cIt affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.\u201d\r\n\r\nResearch shows that lack of sleep increases the risk for obesity, heart disease, and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body\u2019s use of energy. These hormone changes can affect your body weight.\r\n\r\n\u201cOngoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people,\u201d says Mitler.\r\n\r\nRecent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.\r\n\r\nA good night\u2019s sleep consists of four to five sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. \u201cAs the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep,\u201d Twery says.\r\n\r\nSleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics\u2014especially the light from TVs, cell phones, tablets and e-readers\u2014can prevent you from falling asleep.\r\n<h2>How Much Sleep Do We Need?<\/h2>\r\nThe amount of sleep each person needs depends on many factors, including age, and getting a full night of <em>quality<\/em> sleep is important. Infants generally require about sixteen hours a day, while teenagers need about nine hours on average. For most adults, seven to eight hours a night appears to be the best amount of sleep. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a \"sleep debt,\" which is a lot\u00a0like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don't seem to adapt to getting less sleep than we need; while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired. If you're a student, that means that sleep-deprivation may prevent you from studying, learning, and performing as well as you can.\r\n\r\nPeople tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood. Experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep. If you routinely fall asleep within five minutes of lying down, you probably have severe sleep deprivation, possibly even a sleep disorder. \"Microsleeps<em>,\"<\/em> or very brief episodes of sleep in an otherwise awake person, are another mark of sleep deprivation. In many cases, people are not aware that they are experiencing microsleeps. The widespread practice of \"burning the candle at both ends\" in western industrialized societies has created so much sleep deprivation that what is really abnormal sleepiness is now almost the norm.\r\n\r\nMany studies make it clear that sleep deprivation is dangerous. Sleep-deprived people who are tested by using a driving simulator or by performing a hand-eye coordination task perform as badly as or worse than those who are intoxicated. Sleep deprivation also magnifies alcohol's effects on the body, so a fatigued person who drinks will become much more impaired than someone who is well rested. Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths each year, according to the National Highway Traffic Safety Administration. Since drowsiness is the brain's last step before falling asleep, driving while drowsy can\u2014and often does\u2014lead to disaster. Caffeine and other stimulants cannot overcome the effects of severe sleep deprivation. The National Sleep Foundation says that if you have trouble keeping your eyes focused, if you can't stop yawning, or if you can't remember driving the last few miles, you are probably too drowsy to drive safely.\r\n<div class=\"textbox exercises\">\r\n<h3>Activity: Assess Your Sleep Habits<\/h3>\r\n<h4>Objective<\/h4>\r\n<ul>\r\n\t<li>Examine your current sleep habits<\/li>\r\n<\/ul>\r\n<h4>Directions<\/h4>\r\n<ul>\r\n\t<li>Take a few minutes to review and assess your own sleep habits. Are you getting enough?<\/li>\r\n<\/ul>\r\n<table>\r\n<thead>\r\n<tr>\r\n<td>\u00a0Check the appropriate boxes:<\/td>\r\n<td>Usually<\/td>\r\n<td>Sometimes<\/td>\r\n<td>Never<\/td>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>I get 7\u20138 hours of sleep at night.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>I feel sleepy or have trouble focusing\u00a0during the day.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>I take a nap when I feel drowsy or 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>I fall asleep or\u00a0have trouble staying awake in class.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>I fall 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>I stay up all night to study for exams or write papers.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<ul>\r\n\t<li>Track how much sleep you get each night\u00a0during a one-week period.<\/li>\r\n\t<li>At the end of the week, write a short journal entry (1\u20132 pages) in which you reflect\u00a0on\u00a0your current sleep habits:\r\n<ul>\r\n\t<li>How many hours of sleep do you think you need every night to function at your best? How can you tell?<\/li>\r\n\t<li>On an average, how many hours of sleep did you get on weeknights?<\/li>\r\n\t<li>On average, how many hours of sleep did you get on weekend nights?<\/li>\r\n<\/ul>\r\n<\/li>\r\n\t<li>How would you rank the importance of sleep compared with studying, working, spending time with friends\/family, and other activities? What things get in the way of your consistently getting enough sleep?<\/li>\r\n\t<li>What changes can you make to your schedule and\/or routines\u00a0that might improve your sleep habits?<\/li>\r\n\t<li>Follow your instructor's guidelines for submitting assignments.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<h2>Falling Asleep and Getting a Good Night's\u00a0Rest<\/h2>\r\n<a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/02025045\/2349016380_c21c285fbe_b.jpg\" rel=\"attachment wp-att-409\"><img class=\"alignright wp-image-409\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/02025045\/2349016380_c21c285fbe_b-1008x1024.jpg\" alt=\"Photograph of a man asleep, with a a cat, also asleep, snuggled across his cheek.\" width=\"250\" height=\"254\" \/><\/a>\r\n\r\nMany people, especially those who feel stressed, anxious, or\u00a0overworked, have a hard time falling asleep and\/or staying asleep, and this\u00a0can shorten the amount of time and the quality of sleep when it actually comes. The following tips can help you get to sleep, stay asleep, and wake up feeling well rested:\r\n<ul>\r\n\t<li><strong>Set a schedule<\/strong>:\u00a0Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. \"Sleeping in\" on weekends also makes it harder to wake up early on Monday morning because it resets your sleep cycles for a later awakening.<\/li>\r\n\t<li><strong>Exercise<\/strong>:\u00a0Try to exercise 20\u00a0to 30\u00a0minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.<\/li>\r\n\t<li><strong>Avoid caffeine, nicotine, and alcohol before bed<\/strong>:\u00a0Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.<\/li>\r\n\t<li><strong>Relax before bed<\/strong>:\u00a0A warm bath, reading, or another relaxing routine can make it easier to fall sleep. It's also a good idea to put away books, homework, and screens (computer and phone) at least 30 minutes before bed. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.<\/li>\r\n\t<li><strong>Sleep until sunlight<\/strong>:\u00a0If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body's internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.<\/li>\r\n\t<li><strong>Don't lie in bed awake<\/strong>:\u00a0If you can't get to sleep, don't just lie in bed. Do something else, like reading or listening to music, until you feel tired. (Avoid digital screens, though: watching TV, and being on the\u00a0computer or a smartphone\u00a0are too stimulating and will actually make you more wakeful.) The anxiety of being unable to fall asleep can actually contribute to insomnia.<\/li>\r\n\t<li><strong>Control your room temperature<\/strong>:\u00a0Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.<\/li>\r\n\t<li><strong>Screen out noise and light<\/strong>: Sleep with earplugs and use an eye pillow to drown out any bright lights and noise of loud roommates, etc.<\/li>\r\n\t<li><strong>See a doctor if your sleeping problem continues<\/strong>:\u00a0If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night's sleep you need.<\/li>\r\n<\/ul>\r\nhttps:\/\/assessments.lumenlearning.com\/assessments\/908","rendered":"<p><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/21172206\/3741570565_39d5efcc6f_o.jpg\" rel=\"attachment wp-att-1095\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1095 aligncenter\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/04\/21172206\/3741570565_39d5efcc6f_o.jpg\" alt=\"Photo of a male student asleep on a couch amid a pile of book. A fan is aimed at his face, and a book lies open on his chest\" width=\"700\" height=\"465\" \/><\/a><\/p>\n<blockquote><p>Sleep is that golden chain that ties health and our bodies together.\u00a0\u2014Thomas Dekker<\/p><\/blockquote>\n<div class=\"textbox learning-objectives\">\n<h3>LEARNING OBJECTIVES<\/h3>\n<p>By the end of this section, you will be able to:<\/p>\n<ul>\n<li>Identify benefits of sleep for both physical and mental health<\/li>\n<li>Examine your current sleep habits<\/li>\n<li>Identify\u00a0ways to ensure good\u00a0sleep habits and high-quality sleep, especially during periods of stress<\/li>\n<\/ul>\n<\/div>\n<h2>The Benefits of Slumber<\/h2>\n<p>We have so many demands on our time\u2014school, jobs, family, errands, not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. Like exercise and a healthy diet, it\u2019s vital to your well-being.<\/p>\n<p>Of course, sleep helps you feel rested each day. But while you\u2019re sleeping, your brain and body don\u2019t just shut down. Internal organs and processes are hard at work throughout the night. Sleep can\u00a0help you &#8220;lock in&#8221; everything you&#8217;re studying and trying to remember.<\/p>\n<p>\u201cSleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,\u201d says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.<\/p>\n<p>When you\u2019re tired, you can\u2019t function at your best. Sleep helps you think more clearly, have quicker reflexes, and focus better. \u201cThe fact is, when we look at well-rested people, they\u2019re operating at a different level than people trying to get by on one or two hours less nightly sleep,\u201d says Mitler.<\/p>\n<p>\u201cLoss of sleep impairs your higher levels of reasoning, problem-solving, and attention to detail,\u201d Mitler explains. Tired people tend to be less productive at work and school. They\u2019re at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.<\/p>\n<p>But sleep isn\u2019t just essential for the brain. \u201cSleep affects almost every tissue in our bodies,\u201d says Dr. Michael Twery, a sleep expert at NIH. \u201cIt affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.\u201d<\/p>\n<p>Research shows that lack of sleep increases the risk for obesity, heart disease, and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body\u2019s use of energy. These hormone changes can affect your body weight.<\/p>\n<p>\u201cOngoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people,\u201d says Mitler.<\/p>\n<p>Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.<\/p>\n<p>A good night\u2019s sleep consists of four to five sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. \u201cAs the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep,\u201d Twery says.<\/p>\n<p>Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics\u2014especially the light from TVs, cell phones, tablets and e-readers\u2014can prevent you from falling asleep.<\/p>\n<h2>How Much Sleep Do We Need?<\/h2>\n<p>The amount of sleep each person needs depends on many factors, including age, and getting a full night of <em>quality<\/em> sleep is important. Infants generally require about sixteen hours a day, while teenagers need about nine hours on average. For most adults, seven to eight hours a night appears to be the best amount of sleep. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a &#8220;sleep debt,&#8221; which is a lot\u00a0like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don&#8217;t seem to adapt to getting less sleep than we need; while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired. If you&#8217;re a student, that means that sleep-deprivation may prevent you from studying, learning, and performing as well as you can.<\/p>\n<p>People tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood. Experts say that if you feel drowsy during the day, even during boring activities, you haven&#8217;t had enough sleep. If you routinely fall asleep within five minutes of lying down, you probably have severe sleep deprivation, possibly even a sleep disorder. &#8220;Microsleeps<em>,&#8221;<\/em> or very brief episodes of sleep in an otherwise awake person, are another mark of sleep deprivation. In many cases, people are not aware that they are experiencing microsleeps. The widespread practice of &#8220;burning the candle at both ends&#8221; in western industrialized societies has created so much sleep deprivation that what is really abnormal sleepiness is now almost the norm.<\/p>\n<p>Many studies make it clear that sleep deprivation is dangerous. Sleep-deprived people who are tested by using a driving simulator or by performing a hand-eye coordination task perform as badly as or worse than those who are intoxicated. Sleep deprivation also magnifies alcohol&#8217;s effects on the body, so a fatigued person who drinks will become much more impaired than someone who is well rested. Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths each year, according to the National Highway Traffic Safety Administration. Since drowsiness is the brain&#8217;s last step before falling asleep, driving while drowsy can\u2014and often does\u2014lead to disaster. Caffeine and other stimulants cannot overcome the effects of severe sleep deprivation. The National Sleep Foundation says that if you have trouble keeping your eyes focused, if you can&#8217;t stop yawning, or if you can&#8217;t remember driving the last few miles, you are probably too drowsy to drive safely.<\/p>\n<div class=\"textbox exercises\">\n<h3>Activity: Assess Your Sleep Habits<\/h3>\n<h4>Objective<\/h4>\n<ul>\n<li>Examine your current sleep habits<\/li>\n<\/ul>\n<h4>Directions<\/h4>\n<ul>\n<li>Take a few minutes to review and assess your own sleep habits. Are you getting enough?<\/li>\n<\/ul>\n<table>\n<thead>\n<tr>\n<td>\u00a0Check the appropriate boxes:<\/td>\n<td>Usually<\/td>\n<td>Sometimes<\/td>\n<td>Never<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>I get 7\u20138 hours of sleep at night.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I feel sleepy or have trouble focusing\u00a0during the day.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I take a nap when I feel drowsy or need more sleep.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I fall asleep or\u00a0have trouble staying awake in class.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I fall asleep while studying.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I stay up all night to study for exams or write papers.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>Track how much sleep you get each night\u00a0during a one-week period.<\/li>\n<li>At the end of the week, write a short journal entry (1\u20132 pages) in which you reflect\u00a0on\u00a0your current sleep habits:\n<ul>\n<li>How many hours of sleep do you think you need every night to function at your best? How can you tell?<\/li>\n<li>On an average, how many hours of sleep did you get on weeknights?<\/li>\n<li>On average, how many hours of sleep did you get on weekend nights?<\/li>\n<\/ul>\n<\/li>\n<li>How would you rank the importance of sleep compared with studying, working, spending time with friends\/family, and other activities? What things get in the way of your consistently getting enough sleep?<\/li>\n<li>What changes can you make to your schedule and\/or routines\u00a0that might improve your sleep habits?<\/li>\n<li>Follow your instructor&#8217;s guidelines for submitting assignments.<\/li>\n<\/ul>\n<\/div>\n<h2>Falling Asleep and Getting a Good Night&#8217;s\u00a0Rest<\/h2>\n<p><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/02025045\/2349016380_c21c285fbe_b.jpg\" rel=\"attachment wp-att-409\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-409\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/02025045\/2349016380_c21c285fbe_b-1008x1024.jpg\" alt=\"Photograph of a man asleep, with a a cat, also asleep, snuggled across his cheek.\" width=\"250\" height=\"254\" \/><\/a><\/p>\n<p>Many people, especially those who feel stressed, anxious, or\u00a0overworked, have a hard time falling asleep and\/or staying asleep, and this\u00a0can shorten the amount of time and the quality of sleep when it actually comes. The following tips can help you get to sleep, stay asleep, and wake up feeling well rested:<\/p>\n<ul>\n<li><strong>Set a schedule<\/strong>:\u00a0Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. &#8220;Sleeping in&#8221; on weekends also makes it harder to wake up early on Monday morning because it resets your sleep cycles for a later awakening.<\/li>\n<li><strong>Exercise<\/strong>:\u00a0Try to exercise 20\u00a0to 30\u00a0minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.<\/li>\n<li><strong>Avoid caffeine, nicotine, and alcohol before bed<\/strong>:\u00a0Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.<\/li>\n<li><strong>Relax before bed<\/strong>:\u00a0A warm bath, reading, or another relaxing routine can make it easier to fall sleep. It&#8217;s also a good idea to put away books, homework, and screens (computer and phone) at least 30 minutes before bed. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.<\/li>\n<li><strong>Sleep until sunlight<\/strong>:\u00a0If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body&#8217;s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.<\/li>\n<li><strong>Don&#8217;t lie in bed awake<\/strong>:\u00a0If you can&#8217;t get to sleep, don&#8217;t just lie in bed. Do something else, like reading or listening to music, until you feel tired. (Avoid digital screens, though: watching TV, and being on the\u00a0computer or a smartphone\u00a0are too stimulating and will actually make you more wakeful.) The anxiety of being unable to fall asleep can actually contribute to insomnia.<\/li>\n<li><strong>Control your room temperature<\/strong>:\u00a0Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.<\/li>\n<li><strong>Screen out noise and light<\/strong>: Sleep with earplugs and use an eye pillow to drown out any bright lights and noise of loud roommates, etc.<\/li>\n<li><strong>See a doctor if your sleeping problem continues<\/strong>:\u00a0If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night&#8217;s sleep you need.<\/li>\n<\/ul>\n<p>\t<iframe id=\"lumen_assessment_908\" class=\"resizable\" src=\"https:\/\/assessments.lumenlearning.com\/assessments\/load?assessment_id=908&#38;embed=1&#38;external_user_id=&#38;external_context_id=&#38;iframe_resize_id=lumen_assessment_908\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:400px;\"><br \/>\n\t<\/iframe><\/p>\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-343\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Original<\/div><ul class=\"citation-list\"><li>Sleep. <strong>Provided by<\/strong>: Lumen Learning. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Studying and Sleeping. <strong>Authored by<\/strong>: Mrehan. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/www.flickr.com\/photos\/mrehan00\/3741570565\/sizes\/o\/\">https:\/\/www.flickr.com\/photos\/mrehan00\/3741570565\/sizes\/o\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/4.0\/\">CC BY-SA: Attribution-ShareAlike<\/a><\/em><\/li><li>Dave and Welly Sleep. <strong>Authored by<\/strong>: Bobbi Bowers. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/www.flickr.com\/photos\/b_2\/2349016380\/\">https:\/\/www.flickr.com\/photos\/b_2\/2349016380\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nd\/4.0\/\">CC BY-ND: Attribution-NoDerivatives<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">Public domain content<\/div><ul class=\"citation-list\"><li>Understanding Sleep: Tips. <strong>Provided by<\/strong>: National Institutes of Health. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm#Tips\">http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm#Tips<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><li>Brain Basics: Understanding Sleep. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm\">http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><li>The Benefits of Slumber. <strong>Provided by<\/strong>: NIH. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/newsinhealth.nih.gov\/issue\/apr2013\/feature1\">https:\/\/newsinhealth.nih.gov\/issue\/apr2013\/feature1<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/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":923,"menu_order":3,"template":"","meta":{"_candela_citation":"[{\"type\":\"original\",\"description\":\"Sleep\",\"author\":\"\",\"organization\":\"Lumen Learning\",\"url\":\"\",\"project\":\"\",\"license\":\"cc-by\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Studying and 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