How to Get More Sleep, If You Need It

Evaluating Sleep Deprivation and Tips to Get More Sleep

In a survey of more than 20,000 freshman college students, more than 80% reported that they stayed up all night at least once during the year (Say & others, 1995). Take a look at the following symptoms of sleep deprivation to see if it's time for you to get more sleep (Maas, 1998). Answer Yes/No.

1. You need an alarm clock to wake up in the morning.
2. You struggle to get out of bed.
3. You feel tired, irritable, and stressed during the week.
4. You have trouble concentrating.
5. You have trouble remembering things.
6. You find yourself slow on critical thinking, problem solving, and creativity.
7. You fall asleep while watching TV.
8. You fall asleep on boring meetings and lectures, especially those held in warm rooms.
9. You fall asleep after heavy meals and low doses of alcohol.
10. You easily fall asleep after spending only 5 minutes lying on bed.
11. You feel drowsy while driving.
12. You tend to sleep for extra hours during weekends.
13. You need to take a nap during the day.
14. You have dark circles around your eyes.

If you answer "yes" to more than three of the listed symptoms above, you are probably not getting enough sleep. Here are some behavioral strategies and tips to get you more sleep:

1. Reduce stress.
2. Exercise regularly.
3. Condition your mind to sleep.
4. Manage your time wisely.
5. Eat the right amounts of food. Diet properly.
6. Stop smoking.
7. Reduce caffeine intake.
8. Avoid drinking alcohol, especially before bedtime.
9. Take a warm bath before bedtime.
10. Maintain a relaxing atmosphere in the bedroom.
11. Clear your mind before bedtime.
12. Practice relaxation technique before going to bed.
13. Value sleep. Make time for it.
14. Seek help from health services or from a sleep expert for advice.