Sleep Facts

Facts

• Sleep deprivation can increase levels of stress hormones – do your body a favor and get

some rest!

• Cramming for a test? A brief daytime nap can improve memory, making it easier to

remember important facts.

• The first REM cycle of sleep occurs about 90 minutes into your sleep. The REM cycle is

when you are in the deepest sleep, and is when dreams occur. Getting full REM cycles

while sleeping at night is important if you want to feel refreshed when you wake up!

• Melatonin is a hormone that’s produced while you are sleeping. Decreased levels of this

hormone can lead to increased levels of anxiety. #moresleeplessstress

Sources: http://www.sleepfoundation.org/article/how-sleep-works/myths-and-facts-
about-sleep; http://www.sleepfoundation.org/alert/25-random-facts-about-sleep; http://

www.sleepfoundation.org/sleep-facts-information/myths-and-facts

Articles/Online Resources

• Check out www.sleepfoundation.org for articles, tips, and advice from experts!

• Want to know what’s really going on in your brain while you’re winding down? Check

out this interactive map of your brain: http://ngm.nationalgeographic.com/2010/05/

sleep/slumber-animation

• Unsure of whether your sleeping habits are healthy or not? Try taking this quick quiz to

get an idea of how you’re doing: http://ngm.nationalgeographic.com/2010/05/sleep/

quiz/sleep#sleep

• Check out this article to get up-to-date on the latest research on sleep: http://

well.blogs.nytimes.com/2013/06/17/cheating-ourselves-of-sleep/?emc=eta1&_r=0

Sleep Hygiene Tips

• Have you ever tried counting sheep to fall asleep? Scientists have determined that

counting sheep is ineffective! Apparently it is too boring and imagining a calming

landscape generally works much better.

• Keeping one’s sleep environment cool and dark is essential when trying to fall asleep.

Make sure the room temperature is at a comfortable level (around 68 degrees

Fahrenheit), and block out any outside lights.

• Utilize “white noise” while trying to sleep, especially if your outside environment

remains noisy throughout the night. This can be achieved by turning on a fan or

downloading phone apps made to produce white noise.

• The recommended amount of sleep for adults is 7 to 9 hours per night. Sleeping much

less than that can interfere with your attention and memory the next day, which is bad

news for that important presentation or lecture!

• Do you like listening to music while you fall asleep? A survey of 6,000 British adults

conducted by Travelodge found that Coldplay is the most sleep-inducing band to listen

to. Many also turn to Alicia Keys, Mozart, and Taylor Swift to tune out and shut down.

• Feeling rested can help improve one's mental state—for some added relaxation, sniff on

the soothing scents of lavender or jasmine to help you wind down.

Good Luck with your finals!!!

RA Justin Ahn