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Sleep is important to your health in a variety of ways.
Getting enough sleep helps to boost your immune system,
which makes your body better able to fight disease. Also,
sleep is necessary for your nervous system to work properly
and helps you to concentrate better both in and out of the
classroom. Not getting enough sleep makes you drowsy and
also impairs memory and physical performance. In order
to fulfill the role of being the super student that you are,
you need to get your Zzzz’s!
mayoclinic.com
www.mayoclinic.com
For most adults,
7 to 8 hours a
night appears to be
the best amount of
sleep. However, for
some people,
"enough sleep" may
be as few as 6
hours or as many
as 10 hours of
sleep.
10 Tips for Better Sleep
1) Go to bed & get up at about the
same time every day, even on the
weekends.
2) Don’t eat or drink large amounts
before bedtime.
4) Exercise regularly.
7) Only use your bed for loving and
sleeping; not for studying, working,
or surfing the web.
8) Practice a relaxing bedtime
routine.
9) Go to bed when you’re tired &
turn out the lights.
“There is only one
thing people like that
is good for them; a
good night's sleep.”
- E.W. Howe
10) Don’t take naps too late in the
afternoon and keep them short
(about 15-30 minutes)
REM Sleep Decoded
Non-REM Sleep
Stage 1: Light sleep, easily awoken
Stage 2: Eye movement stops and brain waves slow down
Stage 3: Deep sleep, difficult to be woken up, occasional rapid waves
Stage 4: Deep sleep, slow brain waves
mayoclinic.com
According to a study done in 2011, a
whopping 70% of college students do not
get the recommended 7-8 hours of sleep a
night! Good thing you’re reading this Stall
Talk, huh!? Sleep tight!
www.medicalnewstoday.com
REM Sleep
Occurs 90 minutes after you fall asleep. The eyes move rapidly with
the eyelids closed. Breathing is more rapid, irregular, and shallow.
Dreaming occurs and is more vivid
National Sleep Foundation
2010 Sleep in America Poll found
that the average person sleeps
6 hours & 40 minutes per night.
www.sleepfoundation.org
“A well-spent day
brings happy sleep.”
- Leonardo da Vinci
6) Sleep primarily at night.
Rapid Eye Movement (REM) sleep is important for
consolidating newly learned information and is where
you most vividly dream. A large portion of REM sleep
occurs toward the end of the night or the end of your
sleep cycle. So, this means that studying most of the
night for a test and then sleeping for only a few hours
actually decreases your ability to remember
information and thus do well on the test. Sorry folks!
“Sleep is the best
meditation.”
- Dalai Lama
3) Avoid nicotine, caffeine & alcohol
in the evening.
5) Make your bedroom cool, dark,
quiet & comfortable.
Stress & Anxiety
Not getting enough sleep
can increase anxiety and
increases the effects of
stress on the body.
Avoid the hassle and get
an adequate amount of
sleep every night!
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Learn more about sleep! Students T.A.L.K. offers a Sleep
Wellness program designed to help you identify and establish
healthy sleep habits and strategies! Have us come speak to
your floor or classroom! To schedule and event call our office
at (309)298.3225.
Upcoming Campus Events
 October 17 - Love Your Body Day/Women’s Center
Move More to Sleep Better
Try to include at least 30 minutes of
moderate physical activity in your day.
Engaging in moderate physical activity most
days of the week may decrease stress and
improve your mood, leave you feeling
energized. However, getting exercise will
also help you to sleep better at night. Don't
schedule your activity too close to bedtime,
though, or you might have trouble falling
asleep.
www.mayoclinic.com
Resource Fair
 October 18 - Take Back the Night March and Rally - 6:30
p.m. - Sherman Circle
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Follow us on Twitter - @BeuHealthEd
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Gee! I’m tuckered out!
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Stall Talk is brought to you by Beu Health Center Graduate Assistant Liz
Andrews and Students T.A.L.K. peer educators. For more information, call
(309)298.3225 For more health info, visit beu.wiu.edu. For adaptive format see the
Disability Resource Center.
Stall Talk
Volume 14, Issue 9
October 15, 2012