How students can get better sleep

TORONTO, Aug. 7, 2013 --- Students’ first year at university or college is often jam packed with classes, assignments and social events. Finding ways to get enough sleep at night can be tricky for students who are constantly on the go. Professor Colleen Carney, a sleep disorder expert at Ryerson University’s Sleep and Depression Lab, offers simple and effective ways that can be used to help students sleep well.

1. Avoid sleep deprivation
 Don’t deprive yourself of sleep to get more done.  Sleep deprivation is a major brain and energy killer—consider scaling back your to-do list and find new ways to manage your time, and above all else, get some rest. You will do better on your test and pay more attention in class if you are well rested. Getting a good night’s sleep can also prevent more serious sleep and mood problems from developing.

2. Sleep schedules: “Not just for kids anymore!” 
Sleep is a major factor in mood and productivity.  With a schedule full of late-night parties and studying, you will quickly find yourself deprived of a few hours night after night.  Going to sleep and waking up at different times during the throughout the week can produce jetlag-like symptoms of fatigue, insomnia and poor mood.  Adults also experience the same problems as young children when they are going to bed at different times (i.e. increased emotional problems and difficulty pay attention and sleeping).

 3. Avoid “crashing”
Students have easy access to fast food and energy drinks that initially boost mood but can produce longer- term sugar crashes, sluggishness and bloating.   Eating healthier meals and snacks with plenty of fruits and vegetables will stabilize your blood sugar, which means a happier and more energetic you.

4. Should I count sheep?  
An overactive mind often occurs when there is no time set aside to mentally unwind from the day’s activities.  Take some time earlier in the evening to make to-do lists and deal with the day’s unfinished business.  Set aside time during the hour before bed to wind down and relax.  NEVER do wakeful activities in your bed, such as talking on the phone, texting, working on the computer, reading, watching television or studying in bed. Doing things in bed that are done when we are awake is a sure-fire way to train your mind and body to be alert in bed.

EXPERT AVAILABLE FOR INTERVIEWS:

Professor Colleen Carney
Director, Sleep and Depression Lab
Professor, Department of Psychology
Co-author, Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep (New Harbinger Publications, May 2013)
Office: 416-979-5000 x2177
ccarney@ryerson.ca
www.ryerson.ca/~ccarney

MEDIA CONTACT:

Suelan Toye
Media Relations Officer
Ryerson University
Office: 416-979-5000 x.7161
stoye@ryerson.ca
@RyersonU