16
SPOTLIGHT
APR 2016
UMP
大學廣場
For most people, sleep disturbances are often caused by health problems or psychosocial stressors. It is important to identify the root
of the problem and to actively deal with it. In the meantime, however, the following are some general suggestions which may improve
your sleep quality. If your sleep problem persists or deteriorates despite your own efforts to overcome it, don’t hesitate to consult a
doctor or counsellor.
1. Stick to a regular sleep schedule
Go to bed and wake up at around the same time each day.
2. Write sleeping diary
Record a daily log regarding your sleeping pattern. Calculate your Sleep Efficiency (SE) as follows:
Try to adjust the time you go to bed or get up so as to increase SE, e.g. get up earlier, or go to bed later. The higher the
SE percentage, the better your sleep quality is.
3. Leave your bed if you can’t get asleep
If you cannot get asleep after 20 to 30 minutes, just leave your bed and do something relaxing and enjoyable, but not lying
on bed. You can go to bed again when you are sleepy. Forcing yourself to sleep would stress you out, and make it harder
to get asleep.
4. Don’t take naps
Try to avoid taking naps during daytime (especially after 3:00 p.m.) since it may make you less sleepy at night.
5. Avoid stimulants
Avoid caffeine, nicotine and alcohol late in the day. The caffeine in coffee, colas, teas, and chocolate, and nicotine in
tobacco are stimulants and can keep you awake.
6. Avoid alcohol
Alcohol may make you feel sleepy easier and fall asleep quicker but it actually affects your sleep quality. You go straight into deep
sleep after alcohol consumption but when the alcohol effect wears off, your body will go back to REM (Rapid Eye Movement)
sleep which is much easier to wake from. That is why you often wake up with just a few hours of sleep after drinking.
7. Avoid heavy meals and beverages
A heavy meal can cause indigestion that interferes with sleep. Drinking too much fluid at night can cause you to wake up
frequently to urinate. However, a light snack before bedtime may help you sleep better.
8. Exercise regularly
Exercise may help you sleep. However, try to avoid exercising within three hours before bedtime since it may stimulate you
and make it harder for you to fall asleep.
9. Maintain a comfortable sleep environment
Make sure that your sleeping place has all the necessary physical comforts, i.e. the room is dark and quiet with comfortable
room temperature, your bedding is clean and comfortable, etc.
10. Avoid working/ studying in bed
Your bed is a place to sleep and rest only, don’t use it for studying or working.
11. Take time to unwind
Follow a daily routine to relax and unwind before sleeping, such as taking a bath, watching TV, or listening to music.
12. Overcome your fear of insomnia
If you can’t fall asleep and don’t feel drowsy, don’t worry about how it may affect you on the following day. You can either
just get up to do something that is not overly stimulating until you feel sleepy e.g. reading magazine. Alternatively, you can
stay in bed and practise some relaxation exercise to help you unwind and rest.
13. Manage your worries
If you have a tendency to worry about things while lying awake, get up and write them down or try to make a “things-to-do”
list. This may relieve you from those worries for the night and allow you to sleep with greater peace of mind.
Total Sleep Time (TST) (total time you actually fall asleep)
Time in Bed (TIB) (total time you spend in bed trying to get
to sleep and actually sleeping)
x 100%
