Getting the Sleep You Need

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Getting the Sleep You Need

• Its easier than you think!

University of Toronto Psychiatric Service
2006/07Created by J. VorderbruggeCHC, Health
Psychiatric Services
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Why talk about sleep?

• Sleep is key to our
• health,
• safety,
• performance and
• quality of life.

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• Lack of sleep may lead to health problems,
  including
• obesity,
• depression, and
• anxiety.

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GPA
Sleep

• Evidence also links academic performance and
  sleeping patterns.

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• The amount of sleep one needs is affected by
  age.

Most people between the ages of 18 and 25 need
7.5 to 8.5 hours of uninterrupted sleep each
night.
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• Wake-up without an alarm and feel refreshed

• Sufficient sleep

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Insomnia

• Difficulty with
• falling asleep,
• staying asleep,
• and/or waking up too early.

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What causes problems with sleep?

• Can be due to many factors.

For the majority of students, problems with
sleep are due to poor sleep hygiene.
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10 Steps to Good Nights Sleep
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• 1. Establish a regular sleep cycle.

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• 2. Avoid vigorous exercise within 4 hours of
  bedtime.

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• 3. Do not take naps.

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• 4. Avoid alcohol within two hours of bedtime.

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• 5. Avoid caffeine after 4 pm.

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• 6. Avoid nicotine within four hours of going to
  bed.

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• 7. Do not go to bed until you are feeling drowsy.

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• 8. Exercise regularly, but avoid strenuous
  exercise after 6 pm.

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• 9. A light carbohydrate snack (crackers and milk)
  may promote sleep avoid eating a heavy meal
  close to bedtime.

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• 10. The sleep environment should be conducive to
  sleep comfortably cool or warm with minimal
  levels of light and noise.

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Some useful resources

• The Canadian Sleep Society (CSS) / Société
  Canadienne du Sommeil (SCS) www.css.to/sleep/broch
  ures.htm
• The National Heart, Lung, and Blood Institute
  (NHLBI) www.nhlbi.nih.gov/health
• The National Sleep Foundation (NSF)
  www.sleepfoundation.org
• Sleepdisorder Channel www.sleepdisorderchannel.net
  
• Go Ask Alice www.goaskalice.columbia.edu