Student Health

How did You Sleep Last Night?

With examinations approaching sleeplessness or insomnia is a common complaint. First and foremost there is the sheer pressure of work and the extra hours of study that leave many students in a state of heightened mental activity. This isn't helped by the haunting fear of failure and the agonizing guilt of not having worked as assiduously as one should have. Remember nobody's perfect! All of these factors and others in various combinations produce insomnia. What can be done about it? There is no simple solution but insomniacs read on! There are some handy hints which you might just find useful.

The first pattern, difficulty in getting off to sleep is commonest at exam time. It is difficult for some people to inhibit the day's mental activity or speaking physiologically to switch off the arousal system in the brain.

The medical profession and the pharmaceutical industry are guilty of promoting the idea that drugs are the best solution for insomnia but before resorting to this there are a number of other things that should be done.

Reassureance that, within reason, no serious harm will follow the loss of some sleep. Many people have unreasonable expectations about the amount of sleep they should have and anxiety about not sleeping for x hours or the average 7½ hours may be worse than the insomnia itself. Although prolonged sleep deprivation will impair performance, some studies show that a moderate reduction in sleep, especially if it is short term, does not have much effect on the ability to perform tasks the next day.

Mental stimulation has a powerful arousal effect in some people. Switching off and doing something relaxing after an evening's study can help here, like music or sex.

Avoid known stimulants and employ known relaxants although once again it's an individual matter. Some people find that coffee, tea and cigarettes increase the arousal level. Alcohol can act as a relaxant. The traditional 'night cap' is a popular remedy, moderation being the keynote. The time honoured warm milky drink and a warm comfortable bed has much to recommend it. Maybe you should invest in an electric blanket. This particularly applies to overseas students from sultrier climes.

Does exercise help? Would it help to, say, go for a run around the block after studying and before retiring? One cannot generalise but studies suggest that exercise during the day is of greater benefit than evening exercise which may have an arousal effect in the same way as mental activity. Physiologists have found that moderate exercise during the day can favourably, affect the level and type of sleep at night.

Sleep is not a steady state and a lot of research is being devoted to the various levels and type of sleep that alternate in cycles during the night. Under pressure of work it may be beneficial to break during the day for a period of pleasureable recreation. You'll reap the benefits hours later. You don't have to exercise to the point of exhaustion!

Relaxation techniques help some people but not others. The staff at the recreation centre can provide individual and group instruction in relaxation. See Hugh Lawerence or Diana Jones about this. At the Counselling Service also the staff will provide instruction in these techniques. Tapes are available for loan to students wishing to practice relaxation techniques at home.

These messages have an unconscious and powerful effect on our attitudes and behaviour. Try and see them for what they are. Come to terms with the reality of being a fallible human being with attainable standards and not impossible goals. This will help infinitely more than any sedative prescription. Solving a sleep problem may also provide you with more effective skills to solve other types of problems. Ruminating and thinking in circles is hardly effective problem solving.

The councellors at the student councelling service can help sort out your anxieties. These may be real or imagined. They also provide group sessions on improving study skills and reducing examination anxiety. Individual assistance is then for the asking.

At the Health service we will try and sort out your particular brand of sleep problem. And maybe you are one of those who need a prescription. While our attitude is not to reach first of all for the prescription pad the wise use of sedatives is sometimes appropriate.

Short term use of sedatives is now preferred because of the danger of becoming dependent on hypnotic drugs.

Sleep well!