Creating the Extraordinary Student Experience

  • Optimal Sleep for Academic Performance Optimal Sleep for Academic Performance

Sleep

Why is sleep important anyway?

Sleep is a natural state of bodily rest that is essential for survival. Studies have shown that 7-9 hours of sleep is optimal for adults.   

What happens if I don't get enough sleep?

If you don't get enough sleep, you are likely to experience:

  • Decreased concentration
  • Decreased memory
  • Decreased energy
  • Decreased motivation to work
  • Increased irritability or frustration
  • Increased likelihood of illness, headaches or other physical symptoms
  • Increased likelihood of injuries

What can I do to sleep better

  • Avoid Caffeine after 12pm
  • Avoid nicotine and alcohol within 2 hours of bedtime.
  • Avoid heavy meals or exercise within 2 hours of going to bed.
  • Go to bed only when you are sleepy.
  • Get up if you're not asleep within 15-20 minutes and do something non-stimulating in another room.
  • Go to bed and wake up at the same time every day.
  • Avoid napping during the day.
  • Don't sleep with the TV or radio on.
  • Avoid "all-nighters", as they disrupt your sleep schedule.

How do I know if I should talk to a professional?

  • Your sleep problems interfere with school, work, or relationships
  • You rely on sleeping pills or amphetamines.
  • You drink lots of caffeine to stay awake throughout the day.
  • You feel a decreased need for sleep or sometimes go for several days without sleeping.
  • You have trouble falling asleep or staying asleep.
  • You snore heavily or stop breathing.
  • Your sleep is often disrupted by stressful dreams.
  • You have been diagnosed previously with depression, anxiety, or chronic pain. 

OSU Sleep Medicine Clinic