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YOUR KEY TO SUCCESS



“Many in today’s hectic working world wear their busyness like a badge of honor. Instead, the weary make mistakes and their creativity is blunted. Sleep is the miracle drug.” —Arianna Huffington Founder of the online Huffington Post & Businesswomen Are you wearing your busyness as a badge of honor?



The bottom line is that we cannot cheat sleep, but we can learnto manage limited sleep for high productivity.So, how do you begin to approach sleep in a new and useful way?STEP 1 Understand the sleep problem 6 12STEP 2 Start with the basics 14 16STEP 3 Create a simple sleep profile 18 20STEP 4 Find tools that trackSTEP 5 Ask tough sleep questionsSTEP 6 Own your schedule

STEP 1UNDERSTAND THESLEEP PROBLEMThe fear of missing out stops a lot of college students from gettingregular sleep. Late nights have the elusive pull of creating the funniestmoments, exploring new found freedom, and enjoying dynamic social time.We’ve all been told to get more sleep for our health, but how does that realisti-cally fit into the college schedule?Shuteye is here to help you create an intentional approach to your sleep lifethrough sleep optimization strategies, without missing the best part ofcollege. This approach to sleep will allow you to participate fully as a collegestudent and enjoy the freedom of a new schedule.Shuteye addresses six key areas that are important to students: health,academics, creativity, sex, beauty and body weight. More resources can befound at www.gettingshuteye.com.6 RESOURCE BOOK

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Right now, 73% of U.S. college students experience sleep problems causingmajor health complications and reduced learning. That’s 7 in 10 undergrad-uate students (yes, you!) who are negatively affecting their health. More thanany other behavior, these sleep irregularities are a dominant factor in pooracademic performance for American college students.7 IN 10 STUDENTS HAVE SLEEP PROBLEMS



All nightresults in the same cognitiveimpairment as being legally drunk.In short, poor sleep habits and undiagnosed sleep problems are causing colle-gians to perform poorly academically and provoke health problems. It’s time tomove beyond the dated paradigm of cramming for tests and all-nighters whilejacked up on caffeine. Studies show that work done while tired is neither pro-ductive nor inspired. SHUTEYE 11

STEP 2START WITH THE BASICSThe most important task is to start developing a sleep routine.Start with simple things like avoiding caffeine in the evening, waking up andgoing to bed at the same time each day, and avoiding any electronic device(computer, ipad, phone, TV) for 30 minutes before you go to bed.Don’t be afraid to use earplugs and an eye mask to support good sleep.No caffeine in the evening Go to bed and get up at the Avoid electronic devices 30 Support good sleep with eye same time every day minutes before bed masks and earplugs12 RESOURCE BOOK

Don’t forget that a power nap canbe more beneficial than caffeine!15-20 MINUTE NAPResets your systemIncreases alertness30-60 MINUTE NAPIncreases decision-making skillsEnhances creativity

STEP 3CREATE A SIMPLESLEEP PROFILEAre you aware that you have an individualized sleep profile driven byyour circadian rhythm affecting you 24-hours a day?We have all heard of “night people” and “morning people,” but how do youknow what you are? First, start recording what time you go to bed each night and wake-up in the morning. It’s best to try this for a week without caffeine or sleeping aids so you can determine your natural sleep and wake-up time as close as possible. Then, average your times, and make some conclusions about your sleep life. If you naturally go to bed at 1 a.m. and wake up at 9 a.m., you are prob- ably a natural Night Owl (night person). If you naturally go to bed at 9 p.m. and wake up at 5 a.m., you are probably a Lark (morning person).The biggest take home message from this task is to create a routine and stick toit. Even if you only get five hours of sleep sometimes, still try to go to bed at thesame time every night, and this will support your natural circadian rhythm, allow-ing your body to settle into a consistent cycle. Each time you greatly disrupt yourcircadian rhythm (staying up all night or sleeping in too long), your body will reactand you will pay for it down the road, whether that’s crashing later in the week orcontributing to a sleep disorder that is discovered 10 years later.14 RESOURCE BOOK

SLEEP PROFILES Your sleep profile effects you 24-hours a day with your Circadian Rhythm. Determining your individualized sleep profile will help you plan your day and optimize your most active hours.THE LARK Early Riser THE HUMMINGBIRD Neither THE OWL Late Nighters

STEP 4FIND TOOLSTHAT TRACKThese days there are lots of affordableand effective tools on the market to helpyou monitor your sleep life.Sleep monitoring technology pairs seamlesslywith your smart phones to bring you pertinentand trackable information that can informhealthy sleep behavior. Research and budgetfor a sleep-monitoring bracelet. Most pair asexercise and food trackers, too!16 RESOURCE BOOK



STEP 5ASK TOUGH QUESTIONSRemember that it’s not “normal” to be chugging coffee all day just tostay awake in class.What does your sleep life look like? Get started with a quick check of someof the red flags: Do you have difficulty sleeping or falling asleep? Do you snore? Has anyone ever told you that you pause while breathing? Are your legs “active” at night? Are you tired when you wake up in the morning to the point that it dis- rupts your ability to function? Does fatigue persist for more than three weeks?If so, you may consider getting an all-night sleep study provided by a sleepdoctor. This test will provide valuable information about any sleep disruptionsyou might be experiencing.18 RESOURCE BOOK

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STEP 6OWN YOUR SCHEDULETalk with your advisor about scheduling classes and important presen-tations during your optimal functioning times.If you are a Night Owl, you do not want to take classes at 7:30 in the morning.If you are a Lark, you should avoid joining that organization that will requireyou to clean up after an event at 11 p.m.College is your time to create the schedule and routine that will informthe rest of your life!Take a stand for your health and optimal academic success by molding yourschedule to your all-important sleep life. It is a timely opportunity to createhealthy habits, with numerous years of campus life allowing you time to prac-tice these sleep routines with the support of your campus and peers. One wayto override an impulse even after willpower reserves are gone is through thepower of habit paired with accountability.20 RESOURCE BOOK

HOW ARE SUBSTANCESIMPACTING YOUR SLEEP?Consider that alcohol and a good night’s sleepdon’t mix! Alcohol reduces rapid eye movement(REM) sleep, which can cause daytime drowsinessand poor concentration.The caffeine found in some sodas can causeinsomnia and sleep disorders, not to mentionthe effects of sugar! Perhaps you should opt fora bottled water? SHUTEYE 21

CREATING APARADIGM



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