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In This Issue:

Got the Dieting Blues?--Find out how you get stop the dieting cycle and still stay fit and healthy.

Alcohol: A Stress Reliever?--Think drinking alcohol will help reduce stress? Guess again.

Hey There, Sleepy Head!--Need some help getting a good night's sleep?

Fuel Up Before You Hit the Gym-- Learn how carbohydrates give you the energy you need to maximize your workouts.

Boost Your Performance: Diet Supplements--Thinking about using diet supplements to enhance performance? Before you start, you should learn about the risks.

The Lowdown on Gettin' High: Are more people smoking pot at the U of O? And, is pot smoking as harmless as most people think?


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You Snooze, You Win!

By Nathaniel Klein

What single activity would you guess encompasses 23 years of one's average lifetime? If you guessed sleep, you're right; on average people spend one-third of their lives in some state of sleep.

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     To college students, statistics such as these seem fictitious. With papers, midterms, and finals, not to mention the parties, concerts, and dates, how could we possibly sleep that much?
     Actually, studies show that college students generally sleep for seven and one-half to eight hour per night. If this seems inaccurate to you, you're not alone.
     University of Oregon junior Raina Barret believes the average student spends far less than eight hours sleeping per night, and describes herself as a person who needs little sleep (less than five hours a night). Sophomore Jackie Sias agrees; she only sleeps five to six hours a night. She said, "With the hectic schedule of most students, an eight hour sleeping pattern just doesn't fit."
     The Sleep Disorders Center at Sacred Heart General Hospital reports there is not a necessary amount of sleep that every single person needs per night. In a recent "Sleep Tips" report, the center notes, "Sleep as much as you need to feel healthy and refreshed the following day - but don't stay in bed too long. People who spend an excessive time in bed tend to have shallow and fragmented sleep. Curtailing your time in bed helps consolidate sleep." Some people do not have any trouble finding the time to sleep, but they find falling to sleep to be a real problem. Studies show that one-in-three Americans have trouble getting to sleep.
     Katherine A. Albert, MD author of "Get A Good Night's Sleep" wrote, "the first thing to remember is that insomnia is a symptom, not a medical problem. It's a sign that something isn't working for you." Esquire magazine recently surveyed American households and found that 50% of people surveyed suffered from self-diagnosed insomnia.
     Most of us, at some point, have had trouble getting to sleep. We can all sympathize with that frustrated feeling of watching the hours pass on the clock and not being able to fall asleep.
     With all of the stress and pressure placed upon college students, getting a good night sleep can be a plaguing problem. In fact, curtailing emotional and physical stress are the two key factors in getting a restful night sleep. But how can we get a good night sleep without doing everything short of dropping out of school and flipping burgers for a living?
     Junior Mathew Cavanaugh recommends a dark, cold room with lots of blankets.
     Sias agrees, and said, "A good sleeping environment is dark and quiet."
Avoid the Alcohol and Afternoon Naps
     Many have the idea that drinking alcohol is a good way to make the body tired. However, even though alcohol can make you "pass out," it doesn't mean that the sleep you get will be restful. In fact, sleeping after a long night of partying isn't half as beneficial as a sober night's rest. That is why often you wake up tired and groggy after sleeping twelve hours after a long night partying.
     And how about sneaking in an afternoon nap? Think again, napping is not the best, or even an advocated way of making up for lack of sleep. The Sleep Center writes, "Naps are tempting if you've had a bad nights sleep. But they can make it more difficult to fall asleep at your normal bedtime. If you've missed out on sleep for a few nights, the best restitution is to sleep an extra hour or two the next night."
     Whatever the reason, missing sleep can be frustrating and exhausting. If you have tried every means that you can find, and still just can't seem to get a good night of sleep, then call your doctor or visit the Sacred Heart Sleep Center. They specialize in breaking bad sleeping habits and returning people to sleep-filled nights. You can contact them at (541) 686-7224.
Quick Tips To Getting A Good Night's Sleep
  1. Use your bed for sleep only. Save all other activities for daytime and the couch.
  2. Exercise two to three hours before bed. (Allow 2 to 3 hours aafter exercise before going to bed.)
  3. Eat a light snack. Going to bed hungry can interrupt restful sleep.
  4. Use a fan or a noise generator.
  5. Go to bed and wake up at regular times every day (even weekends).
  6. Avoid coffees, teas, alcohol, and colas, especially before bed.
  7. Remember, nicotine is a stimulant. Smoking increases the heart rate and can prevent sleep.
  8. For more sleep information contact the Sleep Center at Sacred Heart Medical center.

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Spring 2000 Peer Health Educators: Well-Now Advisor-Stacey Howe    Well-Now on the Web-Brandon Baxter
Well Now is published each term, except summer for UO students by the Health Education Program of the University Health Center. Past issues of Well-Now can be found at http://healthed.uoregon.edu/wellnow.htm.