Will Wisdon

It’s not unusual to hear students talk about how they stayed up all night to study for a test. While all-nighters may seem like just another part of college life, it is not a healthy one. In fact, in a 2004 study by the National

Sleep Foundation they found that the average college student slept only 6.8 hours per 24-hour period. While

this number does not seem that bad, in a recent survey of Stanford University students, it was found that 80 percent of them qualified as sleep deprived. Not only this, but William E. Kelly, a researcher at the University of Nevada, found that students who slept less reported to have a poorer quality of life; they were more stressed, anxious and depressed.
Sleep is not only important, it is a crucial part of doing well in college.

The Importance of Sleep

The human body needs six to nine hours of sleep a night, though the exact amount is dependent upon your body. There are a number of theories on why we sleep, but the one thing that is agreed upon is that your body needs it to repair and refresh. Neurons are regenerated, memories are formed, and new synaptic connections are developed – all of which are important aspects of learning.

6-9
The human body needs six to nine hours of sleep a night

What Happens If You Don’t Sleep

Though many college students have convinced themselves that they are able to function on less sleep, they are actually just getting more used to being sleep deprived.

Common Signs of Sleep Deprivation:

•	Exhaustion
•	Fatigue
•	Lack of Energy

Common Signs of Sleep Deprivation:

•	Pessimism – mood is one of the first things to be affected by sleep loss.
•	Sadness
•	Lack of Energy
•	Anger – even with minimal sleep loss, our threshold for containing anger is lowered.
•	Stress – it is not unusual for the sleep deprived to feel overwhelmed by normal tasks.
•	Weight Gain – this is probably a result of the eating and drinking that occurs when you would normally be sleeping.
•	More colds or illnesses than usual – sleep is when the immune system is boosted.
•	Worry – a study actually found that female students who were sleep deprived worried more about their relationships than Even students who regularly get 8 hours of sleep a night but shift their schedule by more than two hours may experience attention, concentration, reasoning, and psychomotor difficulties along with irritability, depression, and anxiety.

Why College Students Sleep Less

There are many reasons that college students are sleeping less. The combination of varying class times, workload, extracurricular activities, and new living situation make it difficult to have a regular sleep schedule. Another factor affecting students’ sleep schedules is the desire to do well and the subsequent late night cramming sessions.

The Effect of Cramming

In his classic research on cramming, R. Sommer found that almost all students (even successful ones) did it at some point before taking a test and that most students did not begin serious study for final exams until the week before finals began. Not only this, but those who did cram for finals had increased disruptions in their normal eating and sleeping routines, increased stress, nervousness, headaches, and eyestrain.

So why do student keep doing it?

While some students just don’t have the time until right before the test to study, others feel that it actually makes them perform better. Pilcher and Walters, in a 1997 study, found that students who stayed up all night before an exam rated their performances better than those students who slept a full eight hours. This was in spite of the fact that the performance of the ‘crammers’ was actually much worse.

How to Avoid the Infamous All-Nighter

It seems obvious, and you have probably heard it before, but studying in small increments everyday will help you in the long run. Getting enough sleep is another way to beat the all-nighter.

Sleep Tips
If you find sleep difficult after so many nights of not getting it here are some tips on getting a good night’s rest.

•	Consume less caffeine – caffeine can affect your sleeping up to 12 hours after consuming it, though most people can get away with not consuming it less than 6 hours before bed.
•	Avoid Alcohol – while alcohol does make you sleepy, it also increases the number of times that you wake during the night. Not only that, but alcohol prevents your body from going into deep sleep, which is when restoration occurs.
•	Drink less fluids before bed – waking up, even just to go to the bathroom, is a disruption and prevents you from going into deep sleep.
•	Be careful of what you eat – be aware of foods that adversely affect your body. Spicy food is yummy, but if it gives you heartburn it is best to avoid it before bed. Heavy meals also make it hard to go to sleep.
•	Avoid nicotine – nicotine, like caffeine, is a stimulant, which means that it will keep you up. Not only this, but research has found that nicotine can affect waking up and can lead to more nightmares.
•	Exercise regularly, but no less than 2 hours before bed – Dr. Shawn Youngster, a sleep researcher at the University of California, San Diego, found that exercise has a similar effect as sleeping pills, but doing it soon before bedtime actually makes you more alert.
•	Try relaxing before bed – relaxing will help you body prepare for going to sleep. Try reading a book or meditating, not watching TV.
•	Noise and light control – wear earplugs and get heavy shades, which will help block sound and light and promote healthy sleep.
•	Use your bed only for sleep – While dorm rooms are tight places, and furniture often has many uses, make sure to use your bed only for sleep. Doing this will mentally prepare your body for sleep when you get into bed.
•	Don’t try too hard – If you can’t sleep, get up and do something else. Go back to you bed in 5-10 minutes and try again.

Are You Getting Enough Sleep?

While everyone’s sleep needs are different it is very important to determine what you need to feel rested and healthy. In general, you have had enough sleep if you feel awake and rested within 30-40 minutes after waking up.

Everyone knows that there is never a lack of things to do during college, but that doesn't’t mean you shouldn't’t make time to sleep. Getting enough rest is important for you and those around you to fully appreciate the college experience.