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Sleep

Sleep is a fundamental need for total health. While the amount of sleep varies per individual and with age, a minimum of seven hours is a general recommendation. An adequate amount of restful sleep can improve performance and give you the energy to manage your daily schedule. Explore this website to discover ways to improve the frequency and quality of your sleep, as well as discover causes for sleep disruptions and ways to address these issues.

Assessments

Find out how much you know about sleep and healthy sleeping habits.

Lack of sleep can be a sign of something more serious than just a busy schedule. There are physical disorders that make a good night’s sleep difficult. Take this self assessment to help assess your sleep.

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General Information

Do you know that college students are one of the most sleep-deprived populations in the country? Approximately 75% of college students suffer from sleep deprivation.

Why sleep is important:
Some of you may regard sleep as a waste of time or think you can function perfectly with less than 7 hours of sleep per night. However, this is not true. An average adult needs 7-9 hours of sleep per night. Not getting enough sleep will significantly affect your physical and mental health. Some negative effects of not getting enough sleep include: lower GPA, weak immune system, increased risk of chronic diseases such as obesity, diabetes, cardiovascular disease, cancer, and premature death; difficulties with memory and concentration, poor athletic performance, and lower testosterone levels. Want to learn more about the importance of sleep? Please visit:
- healthysleep.med.harvard.edu/healthy/matters
- http://www.webmd.com/sleep-disorders/features/important-sleep-habits

Healthy sleep habits:
S – Stick to a sleep schedule, include holidays and weekends.
L – Listen to some relaxing music and do relaxation exercises.
E – Eat right at night. Avoid caffeine, nicotine, being too hungry or full. Cut fluid by 8 p.m. Warm milk and small snacks before bedtime may help.
E – Exercise right. Exercise in the morning or early afternoon; refrain from exercise at least 4 hours before bedtime.
P – Pay attention to nap timing. Napping at the wrong time of day or for too long makes matters worse if you have trouble falling asleep. If you need to take a nap, take one before 3 p.m. and keep it within 20 minutes.

Feeling irritated lately? Or simply worn out? Perhaps the solution is better sleep. Consider seven simple sleep tips for a better sleep: www.mayoclinic.com/health/sleep/HQ01387.

The promotion of regular sleep is known as sleep hygiene. The following link contains a list of sleep hygiene tips which can be used to improve sleep. www.cdc.gov/sleep/about_sleep/sleep_hygiene.htm

Common Sleep Disorders:
Sleep-related difficulties affect many people. Some common sleep disorders include:

  • Insomnia – an inability to fall or stay asleep through the night
  • Sleep Apnea – difficulty breathing during sleep, usually accompanied with snoring
  • Narcolepsy – excessive daytime sleepiness combined with sudden muscle weakness (cataplexy); episodes of narcolepsy are sometimes called “sleep attacks”
  • Parasomnia: disruption occurrence during sleep such as nightmare and sleepwalking
  • Restless Legs Syndrome (RLS): an unpleasant tingling sensation associated with aches and pains throughout the legs that makes patient move, and makes it difficult to fall asleep

If you, or someone you know, is experiencing any of the sleep disorders, it is important to receive an evaluation by a health care provider, or a provider specializing in sleep medicine. For more information about common sleep disorders, please visit:

- www.webmd.com/sleep-disorders/default.htm
- www.mayoclinic.org/sleep-disorders
- www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001803

Campus Support and Services

Health Center
Address: 1529 Belmont Street
Boise, ID 83725
Phone: (208) 426-1459

Local Resources

St. Luke’s Sleep Medicine Institute
Boise: 190 E. Bannock Street
Meridian: 520 S. Eagle Road
Phone: (208) 706-5380 (both locations)

Saint Alphonsus Boise Sleep Disorders Center
Address: 6140 N. Curtisian Suite B10, Boise
Phone: (208) 367-2008

Saint Alphonsus Nampa Sleep Disorders Center
Address: 1512 12th Avenue Road, Nampa
Phone: (208) 463-5082

Websites

Better Sleep Council is devoted to educating the public about the importance of sleep for good health and quality of life.

National Sleep Foundation is dedicated to improving public health and safety by achieving understanding of sleep and sleep disorders, and by supporting sleep-related education, research, and advocacy. This website has a great sleep facts and information section.

Sleepnet.com is a site that provides you with everything you wanted to know about sleep, but were too tired to ask.

www.end-your-sleep-deprivation.com Learn the science behind how sleep and alertness work in your body.