Sleep is the body’s way of repairing and resting itself. When you miss out on sleep, you’re not receiving all of its benefits. Sleeping allows you to rebuild cells, refill energy stores, and retain memory. Try to aim for over seven and a half hours of sleep (see “Sleep Cycles” below).
Sleep consultations are available through Behavioral Health. Schedule an Access Appointment by calling 608-265-5600 (option 2) or by logging into MyUHS.
Want more A's? Pack in those Z's
Research suggests that students who get at least seven to eight hours of sleep have higher GPAs than those who get six or less. More sleep isn’t necessarily better, because it might mean that you are waking up in the middle of the 90-minute sleep cycle. We recommend sleeping slightly longer than:
- 7.5 hours (5 sleep cycles)
- 9 hours (6 sleep cycles) – Even better!
- 6 hours (4 sleep cycles) – If you are short on time.
Add a safety cushion of 30 minutes and voilà! You end up with 8 or 9.5 hours of sleep!
Sleep Cycles
The Phases of Sleep
Sleep cycles are 90-minute intervals when the brain transitions from light sleep, to deep sleep, to REM sleep stages.
- Light sleep is when your brain activity slows and allows you to transfer information from short to long-term memory. Research suggests that sleeping after studying or learning new material helps you retain information at a higher rate.
- Deep sleep is crucial for your physical health. It’s when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.
- REM sleep is when dreaming occurs. This is also when your brain recovers and processes emotions and memories.
How to track your sleep cycles
Set your alarm to match full sleep cycles. Aim for four or five 1.5 hour sleep cycles. The key is to wake up as you complete REM. If you can’t get 7.5 hours of sleep, aim for 6. instead of something in between.
Add 20-30 minutes to account for falling asleep. If you want 7.5 hours of sleep, set your alarm for 8 hours from the time you get in bed.
Use the Sleep Cycle app to track your sleep and wake you up after REM completion.
Preparing for a Good Night of Rest
Daily Habits
- Exercise during the day. Avoid exercising before bed.
- Maintain your caffeine, nicotine and alcohol intake.
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Reserve your bed for the three S’s—sleep, sex, and sickness. It’s not the place for multitasking.
- Try to keep a consistent schedule.
Establish a Routine
- Put your phone away. Avoid scrolling 30 minutes prior to getting in bed and 30 minutes after waking up.
- Set the mood. Make sure your room is dark and relatively cool.
- Manage noise. Experiment whether you like to sleep in total silence or with ambient noise or soft music in the background.
- Relax your body. Lie on your back. Starting from the tips of your toes, gradually loosen all of your muscles one by one until you reach the top of your head. Move from your ankles, then calves, knees, and upward.