If You Don't Snooze, You Lose
If You Don’t
Snooze, You Lose
Many students question how many hours of sleep is enough. Researchers have found that for high school aged students, 8 hours of sleep is the minimum, whereas for college aged students between 7-9 hours per night is expected to maintain good health.
Students
who are able to get enough sleep are rewarded with benefits including:
1.
Improved Grades- The Scientific
Reports journal found that students with a regular sleep schedule were more
likely to perform higher than those who didn’t.
2.
Better memory- Because information
is organized during our sleep cycles, the longer a person sleeps for, the more
efficiently their brain works.
3.
Lowered Risk of Obesity- When people
are sleep deprived, their body releases a hormone called ghrelin, which
promotes fat storage and stimulates appetite. Sleep increases leptin levels
which can help control appetite.
4.
Decreased chances of getting sick-
Without enough sleep, it is difficult for the body’s immune system to function
efficiently. While sleeping, the body releases cytokines, a protein that is
released when you have an infection or are stressed. When someone is sleep
deprived, their body will not produce enough cytokine which makes someone more
susceptible to viruses.
5.
Improved mood- Even just one night
of disturbed rest can make someone feel moody, sad, and sluggish the next day.
Prolonged disturbed sleep can lead to more serious results like anxiety and
depression.
Tips on How to Get Enough Sleep:
Nap Smarter
·
Dr.
Aneesa, MD, Assistant Director of the Ohio State Sleep Disorders Center says
“if you need to take a nap, do it before 4 p.m. and it should be no more than
20-30 minutes to avoid that groggy feeling that occurs when you’re awakened
suddenly during your sleep cycle.
Avoid Afternoon Caffeine
·
Though
caffeine is helpful for college students when writing a paper or studying,
caffeine should be avoided after 4 p.m. Caffeine can impact sleep for up to
eight hours after drinking it. And if you are able to fall asleep after
caffeine, sleep is often lighter and less rejuvenating.
Shut Off Electronics Before Bed
·
Dr.
Whitney Roban recommends shutting off electronics 1 hour before bed. Blue light
from electronics makes your brain believe that it is day time, so your body
releases the amount of melatonin, making it harder to fall asleep.
Create a Space Set Apart for Rest
·
Arrange
your room or dorm room with three spaces- one for sleep, one for studying, and
one for relaxing. This will help your body associate your bed with sleeping.
Practice Meditation
·
Meditation
slows the mind though focused breath or mantra while also slowing down
metabolic rate. Meditation can also reduce anxiety which can hinder sleeping
patterns.
The Impact of Drugs and Alcohol on
Sleep
College
Students may turn to drugs and alcohol to unwind and to cope with stress. Some
alcohol and drugs are sedatives which can assist in sleep, students will not
receive the same quality of sleep as they would if they hadn’t consumed alcohol
and drugs. They can cause broken up sleep which makes it difficult to go into
REM sleep. To manage stress in a healthy way, it is important to find an outlet
to relieve stress such as journaling or exercise.
Florida State University Resources:
For help managing time, stress, and getting enough sleep, meet with a FREE Wellness Coach at the Center for Health Advocacy and Wellness. We are located in the Health and Wellness Center on Campus.
Call to make an appointment 850.644.8871
