Difficulty falling asleep or staying asleep during the night can have a big affect on us. Although many people have occasional bouts of insomnia, chronic sleep problems can:
- Reduce our effectiveness to cope with stress
- Decrease productivity at school and work
- Affect our mood, sometimes causing us to feel irritable, tense, or depressed
- Contribute to poor concentration
There are many potential causes of sleep disturbance, including medical issues, depression, stress, or anxiety. If sleep disturbance persists, it is important to be evaluated by a physician or mental health professional.
Signs of Sleep Disturbance:
- Difficulty falling asleep
- Waking up frequently during the night (some people are able to fall back to sleep easily, while others have difficulty falling asleep again)
- Waking up early
- Having a full night’s sleep, but not feeling rested in the morning
Things You Can Do:
Here are some tips for practicing good sleep hygiene:
- Curtail the time spent physically in bed. Staying in bed for excessive time can lead to sleeplessness, a more shallow sleep, and many awakenings.
- Do something relaxing to calm your mind before going to bed, such as reading for pleasure or listening to music.
- Exercise regularly, preferably early in the day (at the latest, 4 hours before bedtime).
- Avoid coffee, soda containing caffeine, and nicotine – all stimulants.
- Regulate your use of alcohol. When your body metabolizes alcohol, it causes activation, thus disturbing and fragmenting sleep.
- Put your bedroom clock out of sight. “Time pressure” is not conducive to sleep.
- Eat a light bedtime snack; hunger disrupts sleep.
- Explore your napping. For many people, a nap during the day disrupts their sleep at night.
- Use your bed only for sleeping. Avoid doing homework on your bed, eating on your bed, etc.
- Get up at the same time every morning, no matter how much sleep you got. This helps maintain a firm sleep rhythm, making it easier to sleep at night.
- Learn and use relaxation skills to prepare your mind and body for sleep.
- Consult with a professional at the Counseling Center to explore other options, learn relaxation skills, or tailor a program that’s right for you.
Help is Available
It may benefit you to talk to someone at the Counseling Center. Stop by during our Initial Consultation hours Monday-Friday 8:30-11:00 a.m. & 1:00-4:00 p.m., or call (828) 262-3180. We can talk with you about your concerns. You may also learn more by checking our other links, or completing an online screening.
Crisis Services
If you or another AppState student is experiencing suicidal and/or homicidal thoughts or experiencing trauma in regard to a sexual assault, you may contact us after hours by calling the Counseling Center at (828) 262-3180 and select the option to speak with the counselor on call.
