Column: Tips for a night of sweet dreams

Occasional sleep problems are common; poor sleep is one of the top-five health reasons college students report related to academic problems in national surveys. 
While short-term sleep problems are normal, chronic sleepless nights and daytime fatigue mean that it is time to take action.  Many students have irregular schedules and stay up late studying, socializing, watching TV or staying online. 
This can contribute to waking up late, feeling tired or not being able to get to sleep the next night.  Not everyone needs eight hours of sleep; however, studies at Northern Illinois have demonstrated that students who regularly get about eight hours of sleep achieve better grades. 
New research has shown that lack of sleep can contribute to weight gain and health problems as well.  Getting good sleep is important for learning, health, mood and appearance.
Insomnia is when a person has trouble falling asleep or staying asleep and may start because of stress or schedule changes.  Stress is the No. 1 cause of short-term sleep problems.  If it continues, professional help may be useful to rule out physical causes of sleep loss. 
There are many things to try on your own to improve sleep habits:
 1. Keeping regular waking times whenever possible is very important, with consistent early rising best.  Napping during the day is discouraged unless brief and early, as this may interfere with getting sufficient sleep at night. 
2.  Maintaining a quiet, dark and temperature-controlled sleep environment may help.  If noise is unavoidable, using earplugs or fan for background sound is recommended. 
3.  Avoid excess alcohol, caffeine and nicotine before bedtime, as this may disrupt quality of sleep. 
4.      Exercise during the day may help sleep patterns, but not close to bedtime. 
5.   Sleep experts recommend that if you are lying awake more than 30 minutes, get out of bed and do something relaxing before you try to lie down again. Relaxation activities may include deep breathing, soft music or reading light materials; but not computer or TV as those may further awaken you.
6.    A nightly routine to wind down can be useful, such as a warm bath or meditation.  Keep paper and pen close to bedside, to write down bothersome thoughts that may come at bedtime.  It can be very frustrating to lie awake
If you are falling asleep in inappropriate situations such as while talking or driving, this may signal a medical disorder such as sleep apnea or other problems. 
On the other hand, if you are sleeping all the time night and day, the problem may be depression.  There are treatments available through the Student Health Center, the Wellness Center Stress Management Program or the Counseling Center. 
Physicians may be consulted for possible medication, while counselors may be helpful if you are aware of stress or emotional issues contributing to problems.
Remind yourself that short-term sleep issues are usually not harmful; watching the clock at night and worrying will only add to wakefulness. 

Elam is the stress management
coordinator of the Wellness Center.