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4 The qm ufuwwt ttLtAiuw aian wmer With exams just around the comer, students are struggling to study, prepare for the holiday season and get enough rest. And rest is one tip recommended for exam success. A good nighf s sleep is hard to come by when you have tons of things to do, but a strict regimen of exercise, good eating and drinking habits and stress management will help you rest more easily. Exercise is one of the best self-care strategies one can practice during the day. It is an excellent relaxation agent, but should not be done too late in the evenings. "Exercising in midafternoon to early evenings l"""^ ", is a major stress reliever and ((... . . can help you to sleep better, it J> iMifu AG but if you exercise too late in nap in COllBI the evenings, [the activityl SOIAC DeODlf will keep you up at night," . ... said Elise Vaughn of the DCnerWIuI, Health and Wellness andSOmewi Programs. Goina to bet Although some people . don't have the opportunity to wd iiy UP d get adequate sleep at night, time everydi such as shift workers or college fly |f ygy nj students studying for exams, ? " , ... a helpful tip on how to sleep WW better is to avoid napping on 8 ndp, 6V6I1 a regular basis throughout tired YOUrS the day. . . ' ... . It's hard not to take a nap ^ in college, and some people fSStflll." work better with structure and some without," Vaughn Heatt! said. Establishing a strict bedtime would be an ____ advantage for those not "working the night shift." "Going to bed and waking up at the same time everyday is a good tip," Vaughn said. This way your body "gets in rhythms." Getting such rhythms will help you sleep more easily. "If you push through the day without taking a nap, even if you're tired, your sleep at night will be more restful," Vaughn said. Some self-care strategies you should follow 'Local, long distance, or 800# access charges and additional access charges or taxes . IpF est for right before bedtime include avoiding heavy snacks and meals, limiting liquid intake, especially alcohol and caffeine, and avoiding nicotine. It's helpful to try not to eat foods high in protein, fat or sugar, or acidic foods, especially for those who tend to get heartburn. Instead, a light bedtime snack high in carbohydrates, such as a plain bagel, might help you relax. Other foods, such as bananas and turkey, in fact, contain the amino acid tryptophan that might help you sleep. Despite the many myths about alcohol and its positive effects on sleep, it is not a very good relaxing agent. A "nightcap" might make you drowsy, but cause you to wake up earlier and increase urination. Also, caffeine and nicotine """""I are both stimulants and can it tn tak p a cause restlessness when taken too close to bedtime (four to ]6) and six hours before bedtime). So > WOrk chocolate, cola drinks, coffee 'tiiirhiro anc^ even some aspirin products should be avoided ittlOUt. before bedtime. | god Stress management Hie camp is a bi& Problem for a lot of college students, but learning ay IS 8 good how to relax is pertinent to ISh through developing good sleeping skills, innft fealrinn ^ warm bath an IOUI MKing hQur before bedtime helpg II yOU rO relax the muscles. Reading leep at a favorite book helps, too. ? mar# Listening to soothing music and meditating are just a few other relaxation techniques Ellse Vaughn, used to overcome stress, h and Wellness "Warm milk has always Programs helped me to sleep from childhood," Journalism junior Tracy Pou said. Once in bed, you should stop worrying about things you didn't have a chance to do during the day. Avoid solving the problems of the world from your bed, and if a stressful thought enters your mind, let the thought drift away. Afterwards, you should get in your sleep position, the position you're normally in when you wake up. An alarm clock can sometimes cause anxiety by reminding you it's late and m $1 tviv%p?11trrw i !! flfl * I. H -' Bp Mplll* 111 : . /. : ; . "" that may be imposed on members or on AT&T WorldNet Service may apply to all ^.age ETC. a good you're still awake?or that you've woken early and don't have much time left to sleep. So you should move the alarm clock or turn its face around. nlonm r?lr^lr io o rv*al1\r Kirr fXv ATAJ cuui 1u u?a-n 10 u i vt*iy 01^ uj0v1 mvuvii 1v1 me because I'm always wondering what time it is," junior Bianca Carson said. "I know that it keeps me from getting all my sleep in." Her father, a shift worker at Carolina Eastman, shares her hardships with sleeplessness. Disorders a DtONNE GLEATON Staff Writer College students are certainly not the onh problems sleeping. More than one-third of adult problems in various surveys. Insomnia?sleeplessness, restlessness a asleep?is the leading sleep disorder. Most ca associated with stressful events in one's life or as consuming caffeine too close to bedtime. Other sleep problems include sleep apnea, j disorder characterized by snoring and inter narcolepsy, a condition causing a person to fall wake hours. "The most primary cases are sleep apnea Donna James, a registered nurse at the Sle< Columbia's Baptist Medical Center. But she sleep disorder was sleep apnea. "Most people with sleep apnea experience exa and body movements at night, and have a his said. "Some people experience waking up ar snoring, as well, as having a shortness of breal Most people with sleep apnea, however, general guidelines that include avoiding sleep breathing; taking all drugs with care because for headaches, anxiety and other common pr and breathing; and buying medications to re because they might be helpful in reducing snc of apnea. "We evaluate other [patientsl for narcolep onset of sleep," James said. "Narcolepsy can be vi as far as driving and falling asleep." The four most common symptoms of na daytime sleepiness; cataplexy, which is sudde: muscles; sleep paralysis; and hypnagogic hal | 5lree-hour otter limited to one ATST WorldNet Service account per residential billed tele f . Lit nignn "He always says that 1 can't afford to develop a tight sleep timetable because, depending on what shift Fm on, I have to sleep during the day," Carson said. "After over 20 years on the job, he has somewhat managed to adjust to not being able to rest every night like everyone else." Controlling your room environment is perhaps the most fundamental tip in getting the recommended seven to nine hours of sleep. A room that's too cold or too hot can keep you awake ause sleeping occur just before falling most cases, excessive < y ones who might have symptom that can appe 3 have reported sleeping over many years. People with this dis< nd the inability to fall of their seats when en ises of insomnia can be sometimes, tragically, with poor habits, such These signs of narcoleps or lack of ability, a potentially dangerous Treatment for this di rupted breathing and prescription medicatior asleep suddenly during narcoleptics, include t; needed, and being extra i and narcolepsy," said driving or cooking. Nar< ;p Disorders Center of at these times, said the most common Also, in managing t family members and ei jssive daytime sleepiness doctors and counselors, tory of snoring," James inclined to think they ai id hearing themselves make accommodatior th." incompetence, can benefit from a few "Those symptoms w ing pills, which depress are older people," Jam< medications prescribed them to the center." oblems can affect sleep Fortunately, most sle< slieve nasal congestion are temporary and can >ring and the likelihood insomnia suddenly tun won't be just a dream. /iiT mV>i aVv in a ni"./I JAr\ ? .... - ^ ay, wiii^n id nic ouuucii roriilOIc llliurillalii eiy dangerous, especially doctor or other healthca: sleep-disorder centers r rcolepsy are excessive The Amer n loss of strength in the 1*610 llucinations, which can - /: 7" . 'v '77 ..7:'-7. /> : . . .... ' ' ' . _ , ^1 ! Ill llll II Ml' IBM M * - - ' 88 - -s .... j |h bit ^ wEUF'11 phone number presubscribed to AT&T. Must use the service at least 01^ hour per montl V < Thursday, December 5, 1996 : i sleep so maintain a comfortable room temperature; if you must sleep during the daylight hours, consider buying eyeshades or hanging a thick quilt or towel over the window. Make sure your bed and bedding are comfortable and that there's no excess noise or light. Following these tips can help you avoid the tossing and turning, the pacing, the unsuccessful, use of home remedies and endless counting of sheep. They can help attain a restful ni^^ ( ?problems asleep, during naps and upon awakening. In laytime sleepiness is the most bothersome ar along with the others or develop gradually order have been known to fall asleep anc^mt gaging in simple, casual conversation^pi i when behind the wheel of their automobile. By are often mistaken for laziness, depression isorder, which doesn't yet have a cure, includes is and adjustments in lifestyle that, for some aking short naps once or twice each day, as cautious during potentially activities, such as coleptics must try to plan so they will be alert heir environments, narcoleptics can educate nployers about their disease with the help of In this way, their family members won't b^s re neglect fill or crazy, and their employer^^i ( is for what was once seen as laziness and 'orsen as you get older, and most of our cases 3s said. "Most of our patients' spouses report Bp problems we college students might experience be treated through a little self-care. So unless as into narcolepsy, you can rest assured sleep >n about specific sleep disorders, contact |^r re provider, and for a list of accredited, memRr ' learyou, write to: ican Sleep Disorders Association, 14th Street NW, Suite 300, Rochester, MN 55901. h. $2 50 charge tor eacjjadditional hour Unlimited usage offer^rolted to one loj.on