Maybe it’s because I’m a bit tired myself lately, but it seems that every student I have seen recently is completely exhausted.

It doesn’t help, of course, that it is cold and flu season, and half of them are coughing and miserable. It does seem that about this time of year, students run out of steam. They are fatigued, they are dragging and they are ready to take a nap!

Sometimes, of course, napping is part of the problem. People don’t sleep well at night and then they start napping away the day.

Soon they can’t sleep at night because they’ve been sleeping all afternoon. Their biological clock is completely confused and they start missing classes (especially those pesky 8 a.m. classes) and getting completely out of sync.

So what can you do if you are exhausted? As I’m fond of saying, it’s simple but it’s not easy:

Set up a routine for yourself as much as possible.

Look at your schedule and figure out what time you have to get to bed in order to get a decent amount of sleep.

Eight hours is preferable, but since I am a realist, I know that won’t always happen. Very few people can be productive on three hours of sleep, however.

Try to keep your sleep routine fairly consistent even if you daily schedule varies.

If you are sick, plan for extra sleep.

Go easy on the caffeine. It may get you through your morning classes, but it will interfere with your ability to fall asleep and stay asleep. Some sodas are really high in caffeine, as are some over-the-counter medications, so watch out!

If you can’t sleep because you are worrying about things, set aside a time earlier in the day to write down your worries and to brainstorm a few things you can do about them. Put your list away well before bedtime and remind yourself that you can work on it the next day.

Use your time management skills to chip away at projects and exam studying so that you don’t have to stay up until 4 a.m. the night before. You will not be at your sharpest the next day.

Get a medical check-up if you are chronically fatigued. Thyroid disorders, mononucleosis, allergies and other medical problems can contribute to fatigue.

Make sure you are eating a well-balanced diet and taking a multi-vitamin. If you are subsisting on doughnuts and French fries, you will be exhausted. Cut down on the sugar and make sure you are eating enough protein and healthy carbohydrates.

Find some “wind-down” activities for bedtime. Soft music, meditation, prayer, or reading a pleasant book are great ways to prepare for sleep.

Watching a car chase on TV or having an argument with your boyfriend or girlfriend will not enhance your ability to relax.

Even if you are tired, try to get some exercise during the day. You will have better quality sleep.

Be assertive if you have a noisy roommate or a friend who calls you at 1 a.m. every day. In a nice but firm way, explain that you need rest and ask for their consideration.

Use your head about going out during the week. If you know that going out with your friends on Wednesday night means you won’t get in until the wee hours, and you have an 8 a.m. class, be mature enough to just say no.

Sometimes, chronic exhaustion is a sign of depression. If you think you might be depressed, seek a professional mental health consultation to check it out.

Unfortunately, there really are only 24 hours in the day, and when we get busy, sometimes sleep is the first thing to go.
Without adequate rest, however, we are less efficient at everything else we try to do.

So grab your teddy bear, listen to some soft music and have a great night’s sleep!

For more information on this subject, visit the Counseling Center, located at 213 University Center.