According to the Brown University research, college students are the most affected part of the population when sleep deprivation is concerned. The survey reports that only 11% of students are sleeping well over night, while a whopping 73% declared they had sleep related problems.
Given all these facts, we have decided to look more closely into this subject and help you reclaim or retain a normal sleep cycle.
Negative side-effects: the gist of it
The behaviourally induced insufficient sleep syndrome (BISS) among young individuals in school is strongly linked to their weak academic performance and learning aptitude. The result is the so-called sleep debt that manifests in the form of long daily naps, weekend oversleep and an interrupted sleeping routine in general.
This further sets off the problems with concentration, long-term and short-term memory. The lack of good night sleep may also lead to depression and impulsiveness, which additionally hampers our studying process and success. Knowing all this, it’s high time we focus on correcting our sleep habits. Here’s how.
Quick tips to get you started
It might not be so easy to transition from a hectic sleeping schedule to the prescribed healthy ways. Start off by executing these three simple tips:
· Abstain from coffee and all caffeinated drinks after 3PM.
· Prolong the weekend sleeping time for only 1 hour.
· Put aside all screen equipped technology (laptop, smartphone, tablet, kindle, etc.) half an hour prior to going to bed. These devices emit blue light which interferes with the melatonin secretion that regulates our sleep.
Benefits of sunlight
To prevent the occurrence of depression induced by vitamin D deficiency and preserve a balance between our sleep and wake cycles, the students are advised to soak up plenty of natural light. What better way to do it than commit to some outside activities, such as:
- Reading and studying out in the open
- Walking to class everyday
- Playing outdoor sports
- Sunbathing and socialising with the classmates
- Teaming up with a buddy to do a long walk
- Doing a side-job that requires outside work
Stay on top of your obligations
If you’re one of those people who tend to worry themselves sick the night before an exam or an important school presentation, you’re probably not getting enough of sleep. To eradicate this practice and its side-effects for good, try to manage your study load more efficiently with mental mapping and weekly schedules. Start with studying or researching on time and save yourself from the excessive stress the last minute studying marathons usually bring.
Daily naps and overnighters
Disrupting the daytime and night-time rhythm pattern can cause some sever consequences to your health and studying prowess. Firstly, steer clear of the all-night learning sessions. While they seem like an excellent last minute save, sleep deprivation they cause will decrease your ability to handle complex tasks on the actual exam.
For further support of the normal circadian rhythm, limit the daytime power-naps to 30 minutes and don’t doze in the period after 3PM.
Eliminate or abate the disturbances
Unsurprisingly, roommates tend to have the patterns and habits of their own, and sometimes it can be a bit difficult to ignore their task lights or music. In addition, the room’s conditions can have an adverse effect on our regular sleeping schedule. Still, there are ways to deal with many of these disruptions:
- Sit down with your roommate and have a good and honest talk about the sleeping arrangement.
- Creating a cosy sleeping nook will decidedly improve your comfort and ability to fall asleep, claim the people at Bedworks, so if you’re allowed, make sure you bring in a quality bed and mattress.
- Make use of the sleep-inducing tools such as white noise machine, sleeping mask and ear plugs.
- Air the room frequently and maintain a pleasant temperature.
All in all, scientists have proved that irregular sleeping rhythm is closely connected to poor academic performance. So, step up and employ our advice to reset your sleeping clock to its normal functions.