Wake Up Early: Alarm Clock Strategies for Students

It's summer job time, and many students lucky enough to find a summer job are now discovering something that eluded them all year… 7a.m., Monday morning. Or it could be the challenge of the dreaded Monday morning 8 a.m. class.

So in the fashion of helping out my fellow students, I have amassed a collection of hints and suggestions to help the student get out of bed faster, and to their jobs or classes more quickly.

The Alarm Clock

Everyone has one, and just about everyone has to hit the snooze button four or five times before they can get out of bed. So here are a few suggestions to optimize alarm clock effectiveness.

• Set the clock as far away from your bed as possible. If you don't have to get out of the bed physically, you probably won't.

• Get another alarm clock. Set two clocks to go off within 5 minutes of each other. The urgency of turning off two clocks should get you out of bed.

• Set the alarm to a radio station, because sometimes the buzzer is just too jarring, and can ruin your whole day. However, I suggest the following…

• Set the alarm to radio static, as loud as possible. I find music just tends to weave itself into whatever dream I am having. The static is more effective than the music and buzzer combined. Try it and see.

Alarm Clock Alternatives

Some people have strange ways of tricking themselves into waking up in the morning.

• Drink lots of water.The more you drink, the more likely you will wake up in order to take care of some very urgent business.

• Will yourself to wake up. Some people seem to be able to set their biological clock to wake themselves up. This is more myth than truth.

• Get to bed early. Going to bed at 11 p.m. for students is the equivalent of adults going to bed at 8 p.m. But it is a known fact that the sleep one gets before midnight is the most important.

Alternatives to the Alternatives

• Have a reason to get out of bed.
  
  A day job doesn't create satisfaction, nor does sitting through a droning class, nor does another day spent lounging around the house.
  
  Many people seek to discover meaning in life to find a reason to get out of bed, and when they find it each day is seen as a new opportunity. Each day becomes a gift to explore the wonderful world around them, and then it becomes a little easier to get out of bed.

-- Cure Your Insomnia And Sleep Well Tonight! --

Is Your Sleep Ruining Your Health and Shortening Your Life?

One of the most basic human functions is sleep. Yet, most people tend to view sleep as something that occurs naturally every night. If, like millions, you are not sleeping well, it means that something is wrong in your life; something is out of balance, not as it should be.

And if you’re not feeling energetic during the day, suffering from fatigue and drowsiness, chances are your sleep is the root problem. Not only does sleep dictate your daily functioning, but your daily functioning and activity impact your sleep just the same. And no, this is not simply a result of the number of hours you sleep.

Your internal biological clock, often referred to as the sleep clock or circadian clock, regulates your sleep and your daytime energy levels. This inner clock is sensitive to many factors such as activity levels, what you eat and drink, your thinking, and much more. Human beings were designed to live in a natural cycle, but this healthy, natural, biological cycle has turned into just the opposite for millions of people around the world-a vicious cycle with the ensuing reality of sleepless nights and drowsy days.

Most people in today’s fast paced world lead a lifestyle that causes a disruption of the delicate inner sleep system. These activities (or lack of activities) cause an imbalance in the biological sleep clock, creating less restful sleep, regardless of the number of hours you sleep.

Sleep is not about quantity, it’s about quality. What you do during the day determines how your body rejuvenates itself during the night. When your body is unable to rejuvenate itself during sleep (you guessed it), you experience another day with less energy, irritability and mood swings, followed by another ineffective night’s sleep. Do you see the vicious cycle here? The key to reverse this cycle is to take proper care of your sleep system.

Most people who suffer from sleep problems, insomnia or lack of energy during the day think the answer is more sleep. Worse, many look to sleeping pills for the answer. We live in a drug-oriented society, and people often seek pills and medication for a quick fix. Many tend to forget that pills only treat symptoms-they don’t eliminate the root of the problem. Taking sleep medication is like placing buckets throughout your home rather than mending the hole in the ceiling-fixing the underlying problem. Trying to alleviate your condition by sleeping longer can make matters worse. You’re not tired because you need more sleep; you’re tired because your sleep system is a mess, resulting in poor quality sleep.

Shocking Sleep Studies A University of California study has shown that sleeping 8 hours or longer is linked to a higher mortality rate. In fact, people who sleep between 6.5 - 7.5 hours outlive people who sleep 8 hours or longer! Studies have also shown that sleeping pills are linked to a higher mortality rate. Statistically, people who take sleeping pills die sooner than people who do not use them. Yes, this is a scary reality. Worse yet, if your lead a lifestyle that upsets your biological sleep clock, you are not only getting less restful sleep, but you are also weakening your immune system leaving your vulnerable to disease and health problems.

How to Get Relief The bottom line-if you’re feeling drowsy during the day, sleep poorly, can’t fall asleep or if you feel fatigued despite having spent 8 hours or more in bed, chances are that you’ve effectively and unknowingly thrown your sleep system out of balance leaving you prone to disease and depriving you of restful sleep and energy during the day. You may have tried to correct the problem, but chances are you are trying to combat it in all the wrong ways. So, take a moment to review your own sleep patterns and consider if your sleep is giving you the energy it should.

-- Cure Your Insomnia And Sleep Well Tonight --

Insomnia, Anxiety, Depression: Which Comes First?

During my usual perusal of Sleep Review magazine online, I read about a new study finding that chronic insomnia can actually increase the risk of developing anxiety disorders and depression. (This has been well-covered by mainstream media as well.). These findings don't surprise me in the least.

But what’s interesting about this new study is that it tried to decipher which actually happens first—the insomnia or the anxiety and depression. It’s the old chicken versus egg puzzle a question much more difficult to answer. And what they found is that insomnia could be a precursor to mental disorders. The researchers are careful, however, to say that this doesn’t mean insomnia causes either anxiety or depression, but that it could be a red flag. Good thing they added that.

It’s seems logical that if you’re not getting sound sleep on a routine basis, that your mood and mental state could take a hit. It also seems logical to say that anxiety and depression could make it difficult to sleep well. I think there’s a lot of “going both ways” here. One can certainly aggravate the other.

Insomnia is the most common sleep disorder, and with more people getting diagnosed with anxiety and depression lately, you have to wonder: should focusing on getting high-quality sleep be part of the normal course of treatment? Drugs and antidepressants aside, perhaps we should be paying more attention to our Zs for the sake of preventing and treating these mental disorders.

Score one for Sleep. Yet again.

-- Sleep Soundly Tonight --

The Sleep Doctor's Sleep-Friendly Shopping List

Food List:
tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, bananas

These foods contain generous supplies of the vitamins, minerals, fats, and proteins necessary for proper functioning of our nervous, muscular, metabolic, skeletal, and hormonal systems. Important nutrients include calcium, magnesium, selenium, zinc, omega fatty acids, amino acids to build proteins, vitamins C, E, and B-complex, and iron (especially for premenopausal women).

If you have been running around with your family or getting ready for guests and have not had time to eat at night, a light snack may allow you to fall asleep more easily.

Carbohydrates and dairy products have been shown to help decrease the time it takes to fall asleep. I have several examples of appropriate bedtime snacks (including my own personal favorites) in the book.

You'll notice that hot toddies and egg nog aren't on the shopping list above.

Regarding alcohol: Alcohol is a depressant. Although it may help you fall asleep, as your body clears it from your system while you are sleeping, you will have a withdrawal that can cause symptoms like nightmares, sweats, and a headache.

If you're going to drink socially, try drinking one glass of water for every alcoholic beverage you drink to reduce these effects.

Finally -- make the time for sleep and naps, if you can. But if you find yourself sleeping too much or feeling unusually depressed, do check HERE for help.

-- Cure Your Insomnia Today --

The On-Call Effect

Last week I read about Renee Zellweger's insomnia, but just finally got around to blogging about it. Zellweger is quoted as saying "I wake up in the night, thinking about the role and the scenes. I can't seem to break the spell."

The inability to turn one's mind off is one of the chief complaints of insomniacs. Zellweger is probably also suffering from something called "on-call effect" -- when you can't get to sleep because you're anxiously awaiting the next day's events.

This is not surprising to hear about within the entertaininment industry, when crew and performers have to travel often and report for "call times" as early as 5 or 6 a.m. On-call effect is also very common with new parents, who can't sleep because they're waiting for the baby to start crying.

If you're like Renee and you can't shut your body and mind off at bedtime, you may need to initiate some sleep rituals to help you unwind. Here are a few things you can try:

1. Take a hot bath or shower before bed.
2. Try some stretching exercises to let the tension out.
3. Write your concerns in a worry journal.

Oftentimes what keeps us up at night is thinking about all our "To Do"s. If you write them down before you go to sleep, and convert your concerns into action items for the next day, you free yourself of the obligation to keep thinking about them.

-- Cure Your Insomnia Today --

Is Your Sleep Ruining Your Health and Shortening Your Life?

One of the most basic human functions is sleep. Yet, most people tend to view sleep as something that occurs naturally every night. If, like millions, you are not sleeping well, it means that something is wrong in your life; something is out of balance, not as it should be.

And if you’re not feeling energetic during the day, suffering from fatigue and drowsiness, chances are your sleep is the root problem. Not only does sleep dictate your daily functioning, but your daily functioning and activity impact your sleep just the same. And no, this is not simply a result of the number of hours you sleep. Your internal biological clock, often referred to as the sleep clock or circadian clock, regulates your sleep and your daytime energy levels. This inner clock is sensitive to many factors such as activity levels, what you eat and drink, your thinking, and much more. Human beings were designed to live in a natural cycle, but this healthy, natural, biological cycle has turned into just the opposite for millions of people around the world-a vicious cycle with the ensuing reality of sleepless nights and drowsy days. Most people in today’s fast paced world lead a lifestyle that causes a disruption of the delicate inner sleep system. These activities (or lack of activities) cause an imbalance in the biological sleep clock, creating less restful sleep, regardless of the number of hours you sleep. Sleep is not about quantity, it’s about quality. What you do during the day determines how your body rejuvenates itself during the night. When your body is unable to rejuvenate itself during sleep (you guessed it), you experience another day with less energy, irritability and mood swings, followed by another ineffective night’s sleep. Do you see the vicious cycle here? The key to reverse this cycle is to take proper care of your sleep system. Most people who suffer from sleep problems, insomnia or lack of energy during the day think the answer is more sleep. Worse, many look to sleeping pills for the answer. We live in a drug-oriented society, and people often seek pills and medication for a quick fix. Many tend to forget that pills only treat symptoms-they don’t eliminate the root of the problem. Taking sleep medication is like placing buckets throughout your home rather than mending the hole in the ceiling-fixing the underlying problem. Trying to alleviate your condition by sleeping longer can make matters worse. You’re not tired because you need more sleep; you’re tired because your sleep system is a mess, resulting in poor quality sleep.

Shocking Sleep Studies A University of California study has shown that sleeping 8 hours or longer is linked to a higher mortality rate. In fact, people who sleep between 6.5 - 7.5 hours outlive people who sleep 8 hours or longer! Studies have also shown that sleeping pills are linked to a higher mortality rate. Statistically, people who take sleeping pills die sooner than people who do not use them. Yes, this is a scary reality. Worse yet, if your lead a lifestyle that upsets your biological sleep clock, you are not only getting less restful sleep, but you are also weakening your immune system leaving your vulnerable to disease and health problems.

How to Get Relief The bottom line-if you’re feeling drowsy during the day, sleep poorly, can’t fall asleep or if you feel fatigued despite having spent 8 hours or more in bed, chances are that you’ve effectively and unknowingly thrown your sleep system out of balance leaving you prone to disease and depriving you of restful sleep and energy during the day. You may have tried to correct the problem, but chances are you are trying to combat it in all the wrong ways. So, take a moment to review your own sleep patterns and consider if your sleep is giving you the energy it should.

-- Cure Your Insomnia Today --