1. The Importance of Sleep and Ways to Improve It ] Written by: Franklin C. Brown, Ph.D. Department of Psychology Eastern Connecticut State University

2. Prevalence of Sleep Problems Students often sleep much later on weekends than during the week (Brown et al., 2001) –2 hours difference in bed and sleep times –2 hours of more sleep on weekend nights. Variable sleep schedules can hurt sleep quality –Only 11% of students report good sleep quality (Buboltz, Brown, and Soper, 2001)

3. Prevalence (Cont) Current college lifestyle hurts sleep quality –1969-1989 Sleep decreased from 7.5 to 6.5 hours per night among students (Hicks & Pellegrini, 1991) –2x rate of Delayed Sleep Phase Syndrome (Brown, et al. 2001; Lack, 1986) 1969-1989 Sleep decreased from 7.5 to 6.5 hours per night among students (Hicks & Pellegrini, 1991)

4. Impact of Sleep Difficulties Sleep Deprived Students Perform Worse but Rate Performance Better on Exam Less total sleep, especially dream sleep = worse test scores and grades. Sleep Difficulties among students are associated with (Pilcher, Ginter, & Sadowsky, 1997) : –Emotional Imbalance –Tension –Irritability –Depression –Attention and Concentration Difficulties Sleepiness is related to greater marijuana and alcohol abuse (Jean-Louis, Von Gizycki, Zizi, & Nunes, 1998)

5. Importance of Sleep (cont) Students with irregular schedules have: (Taub & Berger, 1974) –Low levels of energy –Depression and Irritability –Slower Reaction Times –Attention difficulties –More Social Problems

6. Sleep Hygiene Instructions Do not go to bed until you are drowsy. Wake up within an hour of your normal wake time everyday, including weekends Do not take naps Expose yourself to sunlight or other bright light in the morning Do not drink alcohol later than 2 hours prior to bedtime.

7. Sleep Hygiene Instructions (Cont) Do not consume caffeine within 6 hours of bedtime. –Learn which products and medications use caffeine. Do not smoke within 2 hours of bedtime Exercise Regularly Have a relaxing bedtime ritual Have a light snack before bedtime

8. Stimulus Control Instructions If possible, only use your bed for sleeping and/or sex. Lie down to sleep, only when sleepy Have a relaxing bedtime ritual If can not sleep within 15 minutes do something else until sleepy.

9. Thank you for listening to our program! If you have any questions or comments please email us at chwb@health.umd.edu chwb@health.umd.edu