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Want. More. A’s?. Get. More. Z zz zz ’s. Why is sleep important?. Recharges your immune system Encourages muscle & brain growth Increases memory Improves academic performance Decreases stress. Tips for getting a better night’s sleep. Keep it consistent-establish a regular bedtime

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  1. Want

  2. More

  3. A’s?

  4. Get

  5. More

  6. Zzzzz’s

  7. Why is sleep important? • Recharges your immune system • Encourages muscle & brain growth • Increases memory • Improves academic performance • Decreases stress

  8. Tips for getting a better night’s sleep • Keep it consistent-establish a regular bedtime • Quiet, dark & cool-this is how your bedroom should be • Use your bed for sleep & sex only

  9. Avoid exercising too close to bedtime • Establish a relaxing bedtime routine

  10. What if I don’t get enough sleep? • Eat healthy foods to stabilize blood sugar • High calorie/sugar foods will leave you feeling even more fatigued

  11. Take a powernap-no longer than 30 minutes • Limit caffeine-opt for water to stay hydrated

  12. What if I wake up and can’t fall back asleep? • Insomnia is very common & very frustrating! • After 15 minutes get out of bed and do something boring until you feel sleepy again

  13. Keep a journal by your bed to write down any thoughts that may be keeping you up or tasks you need to remember • Practice deep breathing or picture yourself in a relaxing place

  14. The Truth About Caffeine Caffeine can affect your body for up to 6 hours after consumption!

  15. Common sources include: Coffee (8oz): 133mg Starbucks Coffee (8oz): 160mg Tea (8oz): 53mg Pepsi (20 oz): 63mg Diet Pepsi (20oz): 60mg Mountain Dew (20oz): 90mg Chocolate (1 oz): 8mg Energy drinks: 74-300mg

  16. And if my roommate/building is too loud? • Try wearing ear plugs • Use “white noise” by leaving a fan turned on

  17. And what if my roommate needs the light? • Invest in a sleep mask to cover your eyes

  18. Want to learn more? www.health.umd.edu/chwb 301-314-1493 chwb@health.umd.edu

  19. Brought to you by: The Center for Health and Wellbeing is a satellite office of the University Health Center Located in room 0121 Eppley Recreation Center. For more information: www.health.umd.edu/chwb, 301-314-1493, chwb@health.umd.edu

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