EIU Health Education Resource Center

Snoozin' Like a Panther

Getting enough quality sleep is essential to feeling your best and doing your best at school. Optimal sleep contributes to regulating timing of various body systems, enhances mood, enhances cognitive functions, enhances memory, restores your body, and improves your immune functioning.

Join us for an Open Session!

        Date                                   Time                                             Location         

12/3/2024                                         4pm -5pm                                                  Effingham room

What does sleep do?

Optimal sleep contributes to regulating timing of various body systems, enhances and stabilizes mood, enhances and stabilizes cognitive functions and alertness, plays a role in memory consolidation, restores and regenerates, and has a role in immune functioning.  Sleep contributes to faster reaction times, enhances your ability to learn new things, contributes to emotional well-being, and can improve your performance in school.

How much sleep should I get?

Seven to nine hours of sleep a night is recommended. You should wake up within one hour of your normal waking time all seven days a week, and go to bed within an hour of your normal bedtime all seven days a week.

What is the best environment for sleep?

Resist the urge to study, watch TV, or play video games in bed. Use your bed only for sleep or sex. Only go to bed when you are already feeling tired or drowsy. Establish a bedtime routine and do this all seven days a week. If you cannot fall asleep within 10 to 15 minutes of going to bed, get up, go to another room, and do something relaxing until you are sleepy.

What foods will help me sleep better?

Foods with a high glycemic index help you fall asleep. This means that your body breaks down the carbohydrates faster.  Eat within four hours of bedtime, these foods may help you sleep better.

Here is a list of foods that help you to sleep better:

• Oatmeal
• Yogurt
• Graham crackers
• Turkey sandwich on whole wheat bread
• Whole grain cereal
• Cherries

How do I get a better night's rest?

• Limit or eliminate TV, video game, and computer use at least one hour before bedtime and develop a relaxing routine before going to bed.
• Activities like deep breathing and mind imagery can help you relax so you can fall asleep.
• Keep a journal or notepad next to your bed and write down the things that come to mind in the middle of the night.
• Eliminate naps. If you must take a nap, limit it to no more than half an hour and no later than two in the afternoon.
• Exercise regularly, but not within two hours of bedtime.

What are the consequences of poor sleep?

Continually getting poor sleep can lead to the development of sleep disorders and can affect your academic performance. Poor sleep can also contribute to mood disturbances, especially depression and anxiety. Poor sleep can make you excessively sleepy during the day.

Please Note: If you are interested in requesting Snoozing Like A Panther for your class, residence hall floor, or RSO, please click here to fill out the program request form. For more information on sleep, call (217) 581-7786 or e-mail the Health Promotion Coordinators at herc-hlthpromo@eiu.edu or herc-genhtlh@eiu.edu.