The following question and answer comes from my book Success for Life: Answers to the 77 Questions College Students Ask. If you like what you read here, you can pick up your copy AT AN ALL-NEW LOW PRICE to read all of this helpful advice.
How do you get enough sleep when you work full-time and go to school full-time?
There is some dissention in the ranks of medical experts about our sleep issues. While more and more TV commercials tout the need of sleep aids and scientific studies talk about Americans being sleep-deprived, other studies show that there is no evidence that getting only 6–7 hours of sleep is worse than 8-9 hours. Now a concentrated effort by some scientists is being made to tell us to avoid sleeping pills. Still, for many, they are increasingly tired on the job or in the classroom. And, as we consider good health, this issue of getting enough sleep is huge. Sleeping is when the body rebuilds, refreshes and prepares for a new round of activity in a new day.
The average child (ages 10-19) needs between 9-10 hours as the body is growing faster. The lack of decent sleep can impact psychological development, driving habits and academic performance. As you move into your 20s, your sleep need declines, though there is no hard and fast rule. Scientific studies show that some adults perform better with 6 hours of sleep compared to when they receive 9 hours of sleep. Some adults cannot even sleep 9 hours. Yet, other adults are very sluggish unless they get 8-9 hours of sleep.
If you are having sleep issues, one of the most likely culprits is your own schedule. If you are trying to work two jobs, take 15 hours of classes, watch 4-5 weekly TV shows, have a serious relationship, care for a child, well, at some point something has to give. If you continue to cheat your sleep, your own health could be at risk. As we discussed in the start of this book, take control over your dreams through proper goal setting and to-do lists. Yet, you must also control your activity. As hectic as our lives are, we simply do not have enough time for everything.
Then, make sure that the sleep you get is solid, restful sleep. For some, their minds continue to race as worry, deadlines, concerns and issues weave through the mind even with the eyes closed. One of my best things to do when I find my mind concerned is to take out my activity book where I keep my to-do lists and thoughts and simply write things down. Keep a pen and paper by your bed to quickly jot down whatever the issue is, then turn the light out knowing you can deal with it tomorrow.
For other hints, consider these ideas from Dr. Daniel Kripke of the University of California, San Diego:
- Don’t go to bed until you’re sleepy. If you have trouble sleeping, try going to bed later or getting up earlier.
- Get up at the same time every morning, even after a bad night’s sleep. Yes, you’ll be really tired the next day, but that next night, you’ll be sleepy at bedtime.
- If you wake up in the middle of the night and can’t fall back to sleep, get out of bed and return only when you are sleepy.
- Avoid worrying, watching TV, reading scary books and doing other things in bed besides sleeping and sex. If you worry, read thrillers or watch TV, do that in a chair that’s not in the bedroom.
- Do not drink or eat anything caffeinated within six hours of bedtime.
- Avoid alcohol. It’s relaxing at first, but can lead to insomnia when it clears your system.
- Spend time outdoors. People exposed to daylight or bright light therapy sleep better.