By Chaamy Yapa
In the midst of all the academic, extracurricular, and social commitments, students may find themselves not receiving the full 7 hours of sleep their bodies require to function throughout the day. Sleep is used to rejuvenate the body and support overall health including cognitive function and immune strength. It is one of the most important things we can do to maintain our wellbeing. Many vital biological processes occur throughout a full night's sleep.
Sleep can firstly have a direct influence on how the brain can absorb and retain information. Students are more likely to be able to focus on lectures and make the most productivity out of their academic workday with a full night’s sleep. As written by the American Academy of Sleep Medicine (AASM), “Students getting adequate amounts of sleep performed better on memory and motor tasks than did students deprived of sleep.” This is why pulling an all-nighter may sometimes lead to fatigue and compromised performance compared to when you are fully rested and nourished. Altogether, a full 7-8 hours of sleep each day is beneficial. Disrupted sleep patterns can have negative effects on your success as a college student and you do not want that!
In addition to insufficient sleep inhibiting academic activities as a college student, poor sleep may also produce unpleasant effects in mental health. For students already juggling so much, sleep can help prevent or alleviate stress, anxiety, and depression. Without a consistent sleep schedule, there is no way for the mind to stabilize and rest emotionally. To maintain a positive outlook and mental state, consistent sleep is essential. According to an NIH (National Institutes of Health) article, “Poor sleep has also been associated with post-traumatic stress [25], eating disorders [26], and psychosis spectrum experiences such as delusions and hallucinations”. Not only is physical wellbeing crucial to proper function but mental wellbeing is as well.
To begin a healthier sleep schedule, here are some tips students can participate in:
Go to sleep 1-2 hours earlier than you normally do (If your schedule permits, do not wait to do your work at night! Your brain is most active in the mornings.)
Stay out of bed (Avoid spending most of your day in bed, you will be less likely to be able to sleep later when you need to.)
Take time to “wind down” (Have a wind down routine if it helps your body prepare you to go to sleep.)
Wake up at the same time on the weekends too (It is best to condition your body to sleep and wake up at the same time daily.)
Finals season is here, and it is especially tempting for students to pull all-nighters and sacrifice bedtime. Remember, in a college student’s life if you DON’T snooze, you lose! Rest up for a healthier, sharper, happier you! Your body will thank you later.
Helpful Apps (3 Apps Revealed Every Week):
Time/Productivity App: Pomo-Focus Timer: allows you to time yourself efficiently to complete tasks with small breaks in between (on a Pomodoro timing system).
Study App: Khan Academy- has topics for all sorts of subjects and includes both videos and questions to test your knowledge!
Social Network: Handshake- allows you to apply to jobs and internships of your choice in your field through various filters that best fit what you are seeking.
And check out some sleep app recommendations here: https://www.verywellmind.com/sleep-apps-winners-tried-and-tested-in-2023-7973569