Rest To Be Your Best!

Sleep is a vital part of our health, allowing the body and mind to recover. It happens in cycles and includes REM (Rapid Eye Movement) and non-REM sleep. 

Non-REM Sleep (About 75% of your sleep) 

• Stage 1: Between being awake and falling asleep.
• Stage 2: Light sleep. You become less aware of your surroundings. Breathing and heart rate are steady, and your body cools down.
• Stage 3: Deep sleep. Similar to Stage 2, but brain waves slow down and strengthen. This helps with injury repair and supports the immune system. It's the deepest and most restorative level, where your blood pressure drops, and your muscles relax. Energy is restored, contributing to creativity, memory, and insightful thinking.

REM Sleep (About 25% of your sleep) 

• Stage 4:In REM sleep, eyes move rapidly, and the body is temporarily paralyzed, except for the eyes and the muscles that control breathing. Brain waves are similar to wakefulness. Breath and heart rates increase, providing energy to the brain and body. This stage is known for intense and vivid dreams.

Most Adults need roughly 7-9 hours of sleep per night 

• Adults that get less than 7 hours of sleep per 24-hour period are considered short sleepers.
• Naps that are too long (longer than 90 minutes) or too late in the day can mess with sleep later! Optimal nap time is 20 minutes.

What you eat and drink plays a significant role in the quality of your sleep.

Best for sleep 

• Protein: Try Tryptophan-rich foods like eggs, fish, nuts, nut butters, tofu, yogurt and poultry. Tryptophan converts to melatonin (a sleep hormone) in the body.
• Calcium: Yogurt, milk, soymilk, cheese, leafy greens, tofu, sardines, salmon, tahini, fortified juice and milk alternatives.
• Tart Cherries: Rich in melatonin, tart cherries may improve sleep duration and quality.
• Kiwi: Kiwi, high in serotonin and antioxidants, may help you fall asleep faster and stay asleep longer.
• Omega-3s: Found in salmon, mackerel, flax seed, walnuts, and eggs help regulate sleep by boosting melatonin.
• Magnesium: Good sources include Pumpkin seeds, chia seeds, cashew, spinach, black beans, soymilk, salmon, yogurt, milk, avocado, banana. Inadequate magnesium intake has been linked to shorter sleep times.
• Vitamin D: Salmon, mackerel, sardines, eggs.Inadequate Vitamin D intake has also been linked to shorter sleep times. 

Worse for sleep 

• Fat Intake: High fat intake, especially saturated fats, is linked to shorter sleep. Limit butter, whole milk, poultry skins, and fatty meats.
• Carbohydrates: In several studies, low-carb diets have been associated with difficulty falling asleep and maintaining sleep. The quality of carbohydrates is important for good sleep. Focus on high-fiber carbs like beans, nuts, seeds, pears, strawberries, apples, bananas, oatmeal, raspberries, avocado, carrots, broccoli, cabbage, brussel sprouts, artichoke, and kale. Limit: candy, pastries, and sweetened beverages.
• Caffeine: Avoid caffeine 8-10 hours before bedtime, as it can disrupt deep sleep.

Impacts of Alcohol on Sleep 

• While alcohol may help you feel sleepy at first, the effects often wear off as you sleep, causing poor sleep quality, shorter sleep duration, and more likely to cause snoring.
• Alcohol also has a diuretic effect, which may cause you to wake up more frequently to urinate.
• Alcohol can worsen sleep apnea by relaxing throat muscles and narrowing airways 

Impacts of Cannabis on Sleep 

• Proceed with caution when using cannabis products for sleep.  Cannabis can promote sleep for certain health issues, but use long term can be detrimental
• Sleep disturbances and Cannabis use are common among University Students
• Insomnia is more common among weekly and daily cannabis users

• Go to bed and wake up at the same time each day (even on the weekends!)
• Avoid caffeine later in the afternoon/evening
• Don’t do homework in bed, you don’t want to associate stress with your bed, it’s a place to relax!
• Keep your bedroom cool and quiet.  Ear plugs and sleep masks can help.
• Unplug from devices at least one hour before bed
• Avoid eating a large dinner right before bed
• Limit or avoid alcohol use before bed

Calm (IOS and Android)

Headspace (IOS and Android)

Sleep reset (IOS and Android)

Pillow (IOS)

If you're struggling with sleep issues, talk to your healthcare provider, or make an appointment with Health Services. There may be something more going on, or you may want to talk about having a sleep study.