Got Sleep?

Most Caltech students are familiar with the saying, “Welcome to Caltech. Academics, social life or sleep: pick two.” As the Health Educator, I believe you can learn to manage all three and I hope after reading this brief piece, you will agree it’s worth a try.

We know sleep serves a restorative function for the body and is necessary to perform many cognitive and physical tasks. On average, people need between 7 and 9 hours of sleep each night. (Yes, I know that’s a lot to squeeze in when you are working 12-14 hour days.) However, the effects of sleep deprivation are significant and include:

• Daytime drowsiness and nodding off during sedentary activities
• Mood shifts, including depression, increased irritability
• Stress, anxiety and loss of sense of humor
• Reduced immunity to disease and viral infection
• Impaired memory functioning
• Reduced ability to handle complex tasks
• Reduced ability to think logically, critically
• Reduced ability to analyze new information
• Reduced decision-making skills and vocabulary
• Reduced motor skills and coordination—more likely to have an accident

Remember -- to perform well, your body needs sleep. Here are some suggestions on how to work toward better sleep.

1. Try to get on a schedule. Go to sleep at the same time every night.
2. Exercise. Working out can reduce stress and improve the quality of your sleep.
3. Use your bed for sleep. Avoid reading, watching TV or talking on the phone while in bed.

Adopted from an article written by Susan Connor, Ph.D.  The complete article can be found at www.counseling.caltech.edu.

Useful Links

National Sleep Foundation

University of Michigan Sleep Center