Jackson College has partnered with Henry Ford Allegiance Health to offer healthcare to Jackson College students and employees. The Jackson College Health Clinic (JCHC) is located on Central Campus in Justin Whiting Hall, Room 111. The caring and professional staff at the JCHC provides quality healthcare, including annual exams (physicals, program physicals and sports physicals), acute and chronic illness care and preventative health care (It’s Your Life).
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HEALTH CLINIC HOURS
Monday: 8 a.m. - 4 p.m.
Wednesday: 8 a.m. - 4 p.m.
Thursday: 8 a.m. - 12 p.m.
Most appointments will be made virtually.
In-person visits will be made based on individual needs.
Call 517.990.1374 to make an appointment.
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Sleep is such an important aspect of your overall health and well-being, but often it gets overlooked. Not getting enough sleep is linked with chronic diseases such as diabetes, obesity and depression (CDC, 2017). Lack of sleep can be dangerous, leading to motor vehicle crashes or mistakes at work. These mistakes can cause injury and even disability (Hirshkowitz et al., 2015).
Although the quantity of sleep is important, quality of sleep is also essential for health. Signs of poor sleep quality include: not feeling rested even after getting enough sleep, repeatedly waking up during the night, experiencing sleep disorders such as snoring or gasping for air (CDC, 2017). Improving your sleep quality may be helped with developing better sleep habits.
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How Much Sleep Is Recommended?
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The amount of sleep that is recommended changes as you age. Below is a chart that breaks down recommended sleep per age range. However, you know your body better than anyone else, if you feel great and rested after 6 hours of sleep then follow your body’s cue. Below is a chart for recommended sleep in hours per day from the CDC 2017:
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**Infant through Preschool groups include nap hours.
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Many factors can affect your quality of sleep, such as work, stress, illness, temperature, etc. While you may not be able to control all of these factors that can interfere with your sleep, you can adopt healthy sleep habits. Here is a list of tips to aid in better sleep:
| • | Stick to a schedule - Try to go to bed and get up at the same time each day (even on the weekend). Your body likes routine.
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| • | Create a soothing sleeping environment - Make sure your room is dark, cool and quiet. Try to eliminate any extra light or sound (turn off TV, silence phone, etc.).
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| • | Avoid napping (as an adult) - If you have trouble falling asleep or staying asleep at nighttime then taking a long nap during the day is not going to solve your sleep problems. If you have to take a nap keep it brief, no more than 20 minutes (CDC, 2017).
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| • | Keep pets off bed - Movements from your pets at night can cause nighttime wakening and disrupt sleep.
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| • | Eat and drink smart - Don’t go to bed hungry or stuffed. Heavy meals may make it difficult to go to sleep due to discomfort. Nicotine, caffeine and alcohol deserve caution as well. The stimulating effects of nicotine and caffeine can take hours to wear off and although alcohol might make you feel sleepy initially, it can disrupt sleep later in the night (Mayo Clinic, 2016).
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| • | Relax before bedtime - Develop some kind of pre-sleep ritual, read a book, watch TV, whatever is relaxing to you.
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| • | Avoid eating, or discussing emotional issue in bed - Bed should be used for sleep only. If you associate other things with bed such as TV, it may make it more difficult to sleep.
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| • | Get exercise - Being physically active during the day can help you fall asleep more easily at night. |
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What To Do If You Can't Sleep
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If you have tried the above tips already and you still can’t sleep, you should seek evaluation and treatment from a healthcare professional. They may be able to diagnose an underlying issue that may be causing the sleep disturbance. Before your visit with the healthcare provider, start making a sleep diary. In the diary include a daily account of:
| • | When you went to bed |
| • | How long it took to fall asleep |
| • | How long you were asleep before waking up |
| • | What time you got out of bed |
| • | If you took any naps |
| • | Dietary recall (including any alcohol or caffeine consumption) |
| • | Exercise |
| • | Any over the counter medications (Mayo Clinic, 2016). |
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Over time, chronic insomnia can contribute to serious health problems. But you don’t have to resign yourself to sleepless nights. By addressing the underlying causes and making simple changes to your daily habits and sleep environment, you can put a stop to insomnia and finally get a good night’s sleep.
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Centers for Disease Control and Prevention (CDC)(2017). Sleep and sleep disorders. Retrieved January 8th 2018.
Hirshkowitz, M., Whiton, K., Albert, SM., Alessi, C., Bruni, O., et al. The National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1 (1): 40-43.
Mayo Clinic (2016). Sleep tips: 6 steps to better sleep. Retrieved January 8th 2018.
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