Tuesday, September 23, 1997
The University Daily Kansan
Section A·Page 5
Insomnia nightmare avoidable
By Sarah Chadwick
schadwick@kansan.com
Kansas staff writer
Kansan staff writer
College students are known for not getting enough sleep.
But even when students try to get adequate sleep, insomnia often sets in, said Jim Kreider, clinical social worker for Counseling and Psychological Services.
College students are notorious for trying to alter sleeping patterns, he said.
"Our bodies are just not designed to be altering our sleep cycles," Kreider said.
Sleep is difficult to achieve when your mind wants to sleep, but your body is not ready to relax. Not having a regular睡 schedule plays a big part in insomnia.
"The body likes predictability," said Randall Rock, Watkins Health Center chief of staff. "It's not uncommon for people to have problems with insomnia when that predictability is removed from their lives."
Many things cause insomnia, but caffeine is one of the main factors among students.
"You may want to be effective with your studies, so you're sucking down Cokes or coffee to stay alert." Rock said. "If you say you're going to study until one, have that last Coke at 12:30 and then lay down to sleep after trying to stay awake, there's no natural shut-off."
Caffeine's effects can last several hours, he said.
Nicotine may also alter sleep, said Linda Keeler, a psychiatrist at Counseling and Psychological Services. It stimulates the nervous system and like caffeine can interfere with sleep, she said.
Exercising too close to bedtime, stress and anxiety, taking decongestants and having no regular sleep schedule also contribute to sleep problems.
Rock suggested avoiding heavy physical activity and caffeine before bedtime to regulate sleep. Taking a warm bath, listening to relaxing music or casual read-
Sweet dreams
ng also can ready the body for sleep.
Kreider recommended using relaxation techniques.
"That gives a mind something different to do besides worry about not sleeping," Kreider said. "Imagine your toes going to sleep; then work all the way up through your body. Each body part is gradually going to sleep. If your mind drifts away, gently bring the mind back to it. Often that can trigger a sleep response."
Kreider also suggested counting breaths, concentrating on making them smooth and even. Another technique is to count backwards from 100, while visualizing the numbers in a soothing color.
Watkins medical providers see at least five students with sleeping problems each week.
"My bet is that many college students have sleep difficulty during their college career," Kreider said. "Usually it's self-limiting and clears up on its own. I think it's fairly common in students."
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