The gamecock. (Columbia, S.C.) 1908-2006, December 05, 1996, Page 4, Image 4
4
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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
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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
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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.
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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
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"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.
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sleep-disorder centers r
rcolepsy are excessive The Amer
n loss of strength in the 1*610
llucinations, which can
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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