By Leena Hagen, Viterbo student nurse and Sue Danielson, health services

Sleep Tips

Most adults need seven–nine hours of sleep each night. Trouble sleeping may be due to stress, health problems, medications, long work hours or shift work, light or noise, alcohol consumption, or eating before bed. Sleep is an essential, not optional, part of your day. Without enough sleep, it is more difficult to focus or pay attention.

Effects of sleep deprivation:

• Irritability
• Impaired judgment
• Impaired immune system
• Decreased reaction time/accuracy
• Hallucinations
• Lack of glucose regulation
• Decrease in test scores

What you can do to improve sleep:

• Put down electronics one hour before bed.
• Decrease caffeine intake.
• Keep a bedtime routine.
• Keep daytime naps to a maximum of one hour.
• Do relaxing activities before bedtime.

Use of technology (cell phones, computers, etc.) has become deep-seated in our lives and we need to reduce the time spent on them. Refrain from using electronic devices before bedtime as it may cause difficulties falling sleep, delay bedtime, and shorten the total time spent in bed (Fossum et al., 2015, p. 323). If you feel that your lack of quality sleep is interfering in your daily routine, activities, or mood and behavior, then it is time to seek professional help.

For more information, contact health services at ext. 3806 or scdanielson@viterbo.edu