Sydney Schieffer, a junior in animal science, can’t get a full night’s rest for weeks at a time.
“It takes me a while to get to bed each night,” Schieffer said. “When I do, it is often restless, and I will wake up several times throughout the night.”
Sleeping problems are among the most prevalent health issues college students face, according to Ronni Margolin, a clinical psychologist at the N.C. State Counseling Center. Many students come in each week with complaints of sleeping problems, Margolin said.
Almost half of young adults have trouble sleeping and report feeling groggy after restless nights, according to Student Health officials.
On Tuesday evening at the N.C. State Recreation Center, Student Health officials offered advice to a group of students struggling to get enough rest. Student Health called the seminar Insomnia, Put it to Rest!
Many people have trouble sleeping, but not everyone has insomnia, a Student Health official explained.
Insomnia is the inability to sleep or sleep well, according to Student Health. Someone with insomnia may wake up at times throughout the night, wake up before their alarm or toss and turn in their bed the entire night.
At the insomnia discussion, speakers highlighted three types of insomnia: transient, intermittent, and chronic. Transient insomnia lasts from a day to a couple weeks. Intermittent is sporadic insomnia that occurs from time to time. Chronic insomnia is the worst case, in which a person has difficulty sleeping most nights for more than a month.
Regardless, Student Health Center officials offer these tips to help your head hit the pillow and stay there:
Many college students have a cell phone, laptop or TV in their rooms. Using these devices excessively before bedtime can interfere with a good night’s rest. You should turn off these devices at least an hour before bed time. Devices with LCD screens give off blue light, which disturbs your body’s daily cycle of melatonin production, the hormone that promotes a good sleep.
Establishing a bedtime routine helps your body fall asleep at night and wake up rested in the morning. Also, keep your bedroom at a comfortable temperature to avoid sweating and shivering throughout the night. Close the blinds, even put on an eye mask. Do whatever it takes to darken the room and help your body drift into sleep.
Caffeine and tobacco are stimulants. According to Student Health, you should avoid caffeine six hours before bed and tobacco at least three hours before bed.
Teas with caffeine are stimulants, but decaffeinated teas, such as chamomile, can promote sleepiness. Also, don’t go to bed on an empty stomach, but don’t overeat. Health officials recommend students eat a well balanced meal about three hours before bed time.
Taking a nap after a restless night may seem like a good idea, but the health center suggests you avoid napping too long and after 3 p.m.
At the insomnia event, Margolin demonstrated mediation and relaxation techniques that can help students with sleeping problems. If you think these techniques would help, the health center offers a drop-in stress reduction program at the health center Wednesdays at 4:45 p.m. On Thursday, the center holds a meditation class at 4:45 p.m.
Students can make appointments with Student Health to address more serious sleep problems. They offer tips and prescribe medicine for students with severe insomnia.
