College brings to mind late night study sessions for exams, raucous parties, and rigorous training for sports – all of which can leave a student feeling somewhat starved for sleep. So, is sleep deprivation the new norm across college campuses? According to a study published by the National Institutes of Health, 50% of higher education students report daytime sleepiness, and 70% attain inadequate amounts of sleep (according to the norms). Another study labeled “Sleepless at Stanford”, denoted that the average shuteye requirement for people in this age group is eight hours.
The problem is, when we repeatedly get seven, six, five, or less hours of sleep per night, we develop what is known as a “sleep debt”. This cumulative effect of not hitting the hay can lead to both mental and physical fatigue. The only way to reverse this debt, so to speak, is by obtaining supplemental sleep that exceeds your daily requirement. Sleeping in on the weekends is synonymous with college; but, this practice doesn’t actually make up for the lost weeknight sleep, and won’t help you succeed in school. This practice actually confuses our circadian rhythm, or body clock – and may lead to Sunday night insomnia, or drowsiness when we’re forced back into the harsh reality of our Monday morning routine.
We’ve all been there; you’re in a conversation, but you’re not really present. The same goes for academics; just because a student’s eyes are open in class – doesn’t mean they’re functioning at a high enough level to register the information presented to them. The American Academy of Sleep Medicine™ notes that sleepiness and poor sleep quality have a direct link to academic performance and daytime functioning.
Some students may believe that pulling those “all-nighters” will help them achieve higher grades or get a last-minute edge to beat the curve. In reality, those who burn the midnight oil are more likely to have a lower grade point average (GPA). Restricting sleep time to allot for extra studying is an ineffective strategy for excelling in school, as proven by a study of Korean adolescents in the Journal of Clinical Sleep Medicine. This is mostly because REM sleep – the sleep cycle that occurs after deep sleep, is responsible for solidifying memory and absorbing information. When we are overtired, it becomes more difficult to retrieve previously learned information – like those formulas you stayed up to memorize the night before that big Calculus exam.
In the academic years, it’s important to try to get as much quality sleep as possible. There are many tips that can help you do this. For one, stick to a sleep schedule. The National Sleep Foundation touts the benefits of a consistent sleep schedule.
Today’s technologically connected world can make sleep an afterthought; but removing laptops, cellphones, and TVs from the bedroom will create a distraction-free sanctuary for sleep. If you live in a dorm, consider relaxing without the use of electronic devices for 15 to 30 minutes prior to sleeping. It’s immensely helpful for winding down after a busy day.
Late night pizza parties may entice your stomach – but they won’t help with your sleep. Eat smaller meals, and stop eating 3-4 hours before turning in. Additionally, skip the lattes and liquor drinks late in the evening to ensure a better night’s rest.
If you’ve made many of these suggested lifestyle changes, but are still struggling to balance sleep with student life – you may be a candidate for sleep medicine. Dr. Jeannine Gingras is a diplomate of the American Board of Sleep Medicine and the American Board of Medical Specialties. An international leader in sleep research, Dr. Gingras and her team offer comprehensive sleep services to diagnose and treat a wide variety of sleep disorders. A bright future starts with a bright morning; see the difference a sleep medicine doctor can make. For more information, or to schedule an appointment, call 704-944-0562.
1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075951/
2Stanford.edu
3Sleep.org
4AASM.org
5Studiosity.com
6Time.com
7SleepAdvisor.org