Importance of sleep 😴
There are several activities we do for self-care out of which sleep is paramount in maintaining our health. Similar to how regular maintenance is required for the upkeep of machinery, cars, website etc., sleep is required for our body to repair itself. While we are asleep, the brain signals to release hormones that aid in the body's growth, strengthening of the immune system, and de-stressing through reducing cortisol levels and the activity of the sympathetic nervous system (Queensland Health, 2020). Sleep is also essential in forming long term memories.
Sleep Deprivation Among College Students
A lot of college students work while attending school to meet their financial needs. They struggle to find the time to sleep in midst of dealing with academic responsibilities, personal commitments, socializing, work and other obligations. Studies have shown that 70% of college students do not get the recommended 8 hours sleep, out of which 50% suffer from daytime sleepiness (Hershner & Chervin, 2014). In order to keep up with the ever so fast-paced world, competitive job market, and increased cost of living, college students overwork themselves in order to increase productivity by sacrificing sleep and pulling all-nighters. Time is money; this notion is prevalent among college students as they supplement sleep with several cups of coffee or other stimulants. There is a need to stay awake rather than be present mentally. However, this reduced quantity and quality of sleep greatly deteriorates the body.
Effects of Sleep Deprivation
Consequences of sleep deprivation include, but are not limited to, poor academic performance, reduced focus, heightened anxiety and stress, poor decision making, lack of awareness, hike in blood pressure, more severe depressive symptoms, and increased risk of cardiac diseases and death (Peri, 2014). It is evident that sleep is indispensable as it affects many aspects of our lives.
What Can We Do?
In the past few months, I have been overwhelmed with assignments from classes, research lab activities, volunteering, work, and socializing. I've noticed that I've been more pessimistic, irritable, irrational, anxious, distracted, and anti-social on days when I did not get sufficient sleep. Life seems more miserable when I lack the mental capacity from lack of rest.
Knowing when to take a break, having a better understanding of the urgency of a task, and reducing my screen time has helped me to significantly improve my sleep. Some medically reviewed techniques to improving sleep is to reduce exposure to bright light, avoid using electronic devices 30 minutes before sleeping, cutting back on day-time naps, sticking to a routine, and slowly readjusting your bedtime (Stewart, 2018).
As a college student myself, I understand the panic and the urge to meet deadlines and be highly productive but to stay healthy and on top of things, it is important to let our body rest for sufficient time. We rush to recharge our phones when they're low on battery but why don't we care for ourselves the same way? Time might be money, but health is wealth.
References
Hershner, Shelley D, and Ronald D Chervin. “Causes and Consequences of Sleepiness among College Students.” Nature and Science of Sleep, Dove Medical Press, 23 June 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075951/.
“7 Amazing Things That Happen to Your Body While You Sleep.” Queensland Government, Queensland Health, 6 Aug. 2020, https://www.health.qld.gov.au/news-events/news/7-amazing-things-that-happen-to-your-body-while-you-sleep.
Peri, Camille. “10 Surprising Effects of Lack of Sleep.” WebMD, WebMD, 13 Feb. 2014, https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss.
Stewart, Kristen, et al. “How to Fix Your Sleep Schedule.” EverydayHealth.com, 6 Feb. 2018, https://www.everydayhealth.com/sleep/insomnia/resetting-your-clock.aspx.
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