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Last modified: Monday, 22-Apr-2013 16:32:55 EDT

Becoming a Smart Sleeper

All adults over the age of 18 need eight to nine hours of sleep each night.
Consistent bedtimes, as well as wake times, affect overall academic performance.
REM (rapid eye movement) phase is needed for learning and memory function. Eight to nine hours of sleep is needed to achieve the recommended 2-3 cycles of REM sleep.
Eight hours of sleep aids in memory consolidation, which leads to better performance on exams.
Sleep deprivation is associated with increased tension, depression, irritability, confusion, and overall lower life satisfaction.
Disrupted sleep can be a result of sleep disorders and medical issues.

Evaluate your sleep schedule. Identify areas for improvement.
Get 8 to 9 hours of sleep each night.
Create a consistent bedtime and wake time.
Reduce caffeine consumption prior to bedtime. Caffeine effects last up to seven hours in your blood stream. Caffeine affects both falling asleep and staying asleep.
Do not accumulate sleep "debt." You cannot make up for lost sleep!
Avoid pulling all-nighters for exams and papers – a good night's sleep will help you stay ahead of the curve.
Establish your bed as a comfortable, relaxing place to sleep and find other spaces to study and do work.
It's best to avoid aerobic exercise in the 1 to 2 hours before you go to bed.

Do you have a medical condition? Restless leg syndrome (RLS), sleep apnea, and insomnia are just some of the conditions that can cause sleep problems.
Are there environmental factors that are contributing to your sleep deprivation? Examples are: variations in temperature, noise, and light
Does your schedule change frequently?