The Wellness Resource Center

Wellness

Sleep

Wellness > Physical Health > Sleep

VCU Students report sleep as the #3 issue impacting their academic success.

Did you know that the Centers for Disease Control and Prevention recommend that people ages 18-60 should get an average of 7 hours of sleep a night? Track your sleep using our sleep log.

Sleep not only restores our bodies, it helps our brain synthesize information. A lack of adequate sleep can negatively impact our cognitive performances and our moods. It increases the risk of car accidents, weight gain, and heart attacks. Sleeping too much (e.g. 10-12 hours consistently) may be due to underlying issues with our physical or mental health. If you’re finding that you’re consistently getting very little or too much sleep, consider talking with a physician or counselor.

In general though, how can we improve our sleep habits? Visit the National Sleep Foundation to learn more!

Tips for more restful sleep:

  1. The blue light from our electronics can keep us awake at night. Power down at least an hour before bed.
  2. Practice a mindfulness meditation before bed to ground you and manage intrusive thoughts or running lists.
  3. Avoid fatty meals, alcohol and/or caffeine close to bedtime.
  4. Try to be consistent about the time that you go to bed and time you wake up.
  5. Having trouble falling asleep? Get out of bed and do something relaxing until you feel tired. That way, you only associate being in bed with being asleep (or with sex).
  6. Nap for 30 minutes or less - or more than 90 minutes. This can help you get a boost of energy to help get you through the day.
  7. Exercising daily for at least 20-30 minutes has been shown to improve sleep and overall mood.
  8. Avoid drinking caffeine and alcohol in the afternoon and evening before bed.

 Check out these additional resources on sleep from Arianna Huffington.

Resources:

Download a copy of our sleep log

A Complete Guide for Better Sleep

Let's Build Your Sleep Improvement Program