October 28, 2012
Sleep is essential. Most law students short themselves on enough sleep. Rather than allowing them to get more done, less sleep actually decreases their learning.
Here are sleep facts:
- If a person gets less than 7 hours of sleep consistently, the medical diagnosis is chronic sleep deprivation.
- The average person needs 7-8 hours of sleep per night to function optimally.
- Some people need more than 8 hours of sleep for medical reasons or other circumstances.
- The body and brain work best with a consistent sleep routine - going to bed (Sunday through Thursday nights) and getting up (Monday through Friday mornings) at the same time.
- On the weekends, you can vary the sleep schedule 2-2 1/2 hours without whacking out your body clock for the rest of the week (go to bed at 1 a.m. instead of 11 p.m. and get up at 9:30 a.m. instead of 7:00 a.m., for example).
- Having a consistent sleep schedule will cause you to get sleepy as bedtime approaches and to wake up a few minutes before the alarm goes off.
- The average person needs 3 hours to complete a full sleep cycle.
- If you wake up with less than 90 minutes before your alarm will go off, you are probably better to get up than go back to sleep because your sleep cycle was interrupted at an inopportune point and result in grogginess if you go back to sleep.
- Sleep inducers before bed: warm milk, a lavendar bubble bath, at least 1/2 hour of wind down time.
- Sleep inducers once in bed: a dark room, a quiet room, lack of electronic gadgets in the bedroom (television, computer, etc.).
- Sleep inhibitors: alcohol, caffeine, a large meal near bedtime, exercise too close to bedtime, electronic stimulation right before bed (television, computer, etc.).
- Realize that if you wake up during the night that it is not unusual to take 15 minutes to fall back to sleep - do not stare at the digital alarm clock waiting to go back to sleep.
- If you wake up during the night with worries that you will forget something, keep a pad and pen on the nightstand and capture your thoughts - it will be easier to go back to sleep.
- If you toss and turn for a long period and cannot get back to sleep, get up and go to another room and read something boring before you try to go back to bed.
- A consistent sleep routine will eliminate the need for excessive napping.
- Power napping of 5-30 minutes can refresh some people.
- Naps of more than 20-30 minutes actually make you more groggy.
- Sufficient sleep has the following benefits:
- Increased focus when studying.
- Increased retention of material.
- Greater productivity within the time spent studying.
- Decreased irritability and stress.
- Weight loss.
Getting the proper number of ZZZZ's is very important. Do not skimp here if you want to be alert, focused, and learning-ready. (Amy Jarmon)
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