Sleep solutions

By: Gwendolyn Carnighan

Getting enough sleep in college is like getting into the bars on Little 500 – nearly impossible. Juggling homework, tests, extracurricular activities and a job doesn’t leave much time for sleep.

There’s no magic remedy for staying up too late, but IU health educator Barbara Moss suggests seven tips to help students get more sleep.

Do the math. Figure out how much time you’re wasting on video games, texting, and surfing the web. Then decide how much studying and partying you’re going to do. Knowing this information will help you plan sleep into the rest of your schedule, like you would plan a party.

Ditch the drinks. Caffeine stays in the body for up to 6 hours, which can interfere with falling asleep and staying asleep. Instead, replace caffeine with herbal tea in the evening.

Be cool. Sleeping in a cool (60 to 68 degrees) and dark room will yield better rest. If you’re in the dorms, try putting a towel over the heater to cool off your room.
 
Hit the HPER. Working out daily helps you sleep at night. Just don’t do it within three hours of going to bed or else it might prevent sleep.
 
Have a nightly ritual. Breathing deeply will prime your body for sleep.. Inhale for four counts, hold for seven and exhale for eight.
 
Follow the “S” Rule. Use your bed for two purposes: sleeping and sex. The mind gets confused if you study in bed.
 
Don’t hit the snooze button. If you sleep more than three hours after your normal wake up time, it will throw off your sleep pattern for the coming week. If you do go to bed later on the weekends, try to only sleep for an extra hour.