The ABCs to getting your ZZZs.

Question
Dear Eshley, I can’t sleep at night. No matter how hard I try, I just can’t get a good night’s rest. Is it something I’m doing? What did I do to deserve this?

Answer
I am sure most of our campus has felt like the star in the classic “Sleepless in Bloomington” that leaves the romantic comedy aside but comes with a case of episodic insomnia.

The good news is it is very common to have difficulty sleeping and very possible to find a solution.

The not-so-good news is that there are numerous reasons why you may not be able to sleep, and the process of elimination might take some time.

The most common reasons why you may have a period in which sleeping is difficult are stress, anxiety and a new medication/illness. Difficulty sleeping is a symptom of different medical conditions and a side effect of many medications.

The first step is to recognize any medications or other symptoms you have been experiencing that may require a doctor visit. If you have felt more stressed or anxious than usual, it is also a good idea to see a doctor if your sleep cycle has been dramatically affected. Seek help or counseling if this is the case.

Restlessness is a college symptom that can affect your grades, your energy level and especially your attitude.

Here are tips on how to combat insomnia and get a better night’s sleep.

Sleep hygiene
In college, we frequently use our rooms as one-bedroom homes. We eat, work, talk and practically live on our beds. This type of activity can certainly keep you from getting a good night’s sleep when it’s time to rest.

Try not to use your bed for anything other than sleep.

Be sure to have clean sheets, a comfortable room temperature and even lighting a few candles or incense to make your room a calm, relaxing abode instead of a stressful, overused environment.

Bed prep
There are several things to do before bed to ensure a good night’s sleep. Do not go to bed hungry. The best thing to have before bed is a glass of warm milk or a protein snack to keep you satisfied overnight.

Never, ever drink caffeine before bed (even tea) or do intense physical activity or exercise before trying to get rest.

Getting your body worked up will make you restless and will work against your attempts at relaxation. Right before bed, try doing a form of meditation or some yoga poses to relax your muscles and mind before trying to fall asleep.

Take five
Make sure you have a break in between doing work and going to bed. If you are overwhelmed with thoughts, it is a great idea to write in a journal and jot down how you are feeling before bed.
Once you write the thoughts down, they won’t overwhelm your mind throughout the night. Many people enjoy listening to music, stretching or watching a comforting TV series before bed to get settled. Make sure you opt for “Friends” over an intense, violent TV show, or it won’t be surprising when catching Z’s is more difficult.

Be consistent
Although it may seem nearly impossible in college, your sleep schedule should be regular. Try to go to bed and wake up around the same time every night. Don’t go to sleep at 10 p.m. one night and 4 a.m. the next. Try for seven to nine hours of sleep a night, not 12 one day and three the next.
It’s hard in college, and of course you can’t always be right on time, but the more regular your sleep schedule is, the easier it will be.

— espitzer@indiana.edu

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