Dorm life’s heavy toll on your sleep schedule
Experts tell us what causes sleep deprivation, and what you can do about it
Some students develop delayed sleep phase syndrome, becoming night owls who avoid going to class before noon and struggle to write a daytime exam. The habit becomes a problem when they finish school and try to keep normal hours, Samuels says.
But he bristles at the notion of taking sleeping pills or melatonin, a hormone that affects circadian rhythms and quality of sleep. Over-the-counter medications are totally inappropriate, he says. Anyone who feels the need to buy them should see a doctor.
“They are struggling, and this ain’t a small issue that they can fix.”
Tips for good sleep hygiene:
- Avoid vigorous exercise within two hours of bedtime
- Avoid sleeping in after a night of poor sleep.
- Avoid watching or checking the clock.
- Avoid excessive liquids or heavy evening meals.
- Avoid caffeine, nicotine and alcohol before bed.
- Maintain a quiet, dark and comfortable sleep environment.
- Schedule a wind-down period before bed.
Source: Adult Insomnia: Diagnosis to Management www.topalbertadoctors.org
- The Canadian Press
