Image by Penn State, Flickr
The college lifestyle entails a lot going on and not a lot of time to do it in, which is why so many students are staying up late to finish their work, then falling asleep in class. A study by Hershner and Chervin published in 2014 stated that:
50% [of students] report daytime sleepiness and 70% attain insufficient sleep.
Adults are supposed to sleep at least eight hours a night, and most students are getting less than 6 measly hours! I know it seems like it’s worth it to stay up and do your homework or go out with friends, but what are the real implications of staying up late?
Sleep is a crucial process that repairs the body’s systems from the damage and stress it faced during the day. When we don’t get enough sleep, the body can’t fully repair and rejuvenate, so you can actually end up weakening your immune system and lowering your state of consciousness. You are much more likely to forget things and be irritable when tired, which negatively impacts mood and performance. The study states that those who get the right amount of sleep and don’t study versus those who stay up all night to study actually do better.
Subjects tested at 10 am and then retested at 10 pm without sleep showed no significant change in performance. After a night of sleep, subjects’ performance improved by 18%. Subjects tested at 10 pm initially, then retested after sleep, also had a significant improvement in performance. This supports the concept that sleep, and not just time, is required for learning and memory consolidation.
– Hershner and Chervin, 2014
Now that you know the importance of sleep and your academic career, here are a few tips that will help you get more sleep.
- Plan! – If you plan out your entire day and stick to your schedule, you will be more likely to get to bed at a reasonable time while also getting all your activities for the day finished.
- Keep your partying to a few days a week. – We all like to go out and party, but drinking and going out every night is not only harmful to your health but also to your grades. Maybe keep your partying to once or twice a week to make sure you are balancing your time correctly.
- Turn off electronics – electronics’ blue light can interfere with sleep patterns, so make sure to turn of your gadgets and keep them out of your room to resist temptations to check them while you sleep.
- Exercise – Exercising for 30 minutes before bed will tire you out and help you reach a deeper sleep faster, as well as keeping your body healthy and active.
- Limit your stimulants – Keeping your alcohol, coffee and cigarette intake to a minimum will minimize the frequent awakenings during the night and stops disruptive sleep.
Hope these tips will keep you guys well rested!
Here are some other articles you might be interested in…
- Tips for Fellow Sleep-Lovers and Anti-Morning Folk
- 5 Ways to Stay Healthy at University
- Sleep is for the Weak: A Practical Student’s Guide to the Dreaded All-Nighter
- Tips for Pulling an All-Nighter
Citations
- Hershner, Shelley, and Ronald Chervin. “Causes and Consequences of Sleepiness among College Students.” Nature and Science of Sleep. Dove Medical Press. Web. 2 Mar. 2015.
- “Sleep.” Sleep. Web. 2 Mar. 2015.