Sleep Deprivation Among College Students: Impact and Solutions
College students face significant challenges with sleep deprivation, impacting cognitive performance, immune system, and overall well-being. Research highlights the prevalence of irregular sleep patterns, all-nighters, and the adverse effects on academic and athletic performance. Recommendations include establishing consistent sleep routines to enhance sleep quality and quantity.
Download Presentation
Please find below an Image/Link to download the presentation.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author. Download presentation by click this link. If you encounter any issues during the download, it is possible that the publisher has removed the file from their server.
E N D
Presentation Transcript
Better Sleep for College Students Susan Swank, Psy.D.
How was your sleep last night on a scale of 1-10? Where is your stress level right now? Check body tension, your thoughts, and how present you are
Estimates suggest 20% of college students are sleep deprived 3 in 5 students report irregular sleep-wake patterns 20% report pulling a weekday all-nighter at least once per month 2/3 report pulling an all-nighter at least once per semester 35% report staying up until 3 am at least one time per week -
College students at Central Michigan University: One third took more than 30 minutes to fall asleep 43% woke more than once per night Many reported later bed and wake times on weekends disrupting their circadian rhythm More consistency in your 24-hour day-night cycle improves quantity and quality of sleep
Decreased cognitive and motor skill performance: After 24 hours without sleep your brain activity is similar to a BAC of 0.10 percent Reaction times lengthened Concentration decreases Mistakes increase Memory and logical reasoning decrease
12% of students who reported poor sleep habits skipped class or fell asleep in class 3 or more times in a month In college students all-nighters associated with lower GPA College basketball players showed increased performance with 10 hours of sleep Ran faster & made more shots in a game period
Immune system compromise Blood pressure increases Hormone functioning changes Cardiovascular system problems (in just 5 nights of sleep deficit stress on heart is detected Weight gain (freshman 15) Extremes: seizure, stroke and heart attacks
Lack of adequate sleep associated with increased: Irritability Anxiety Depression Behavioral problems
STRESS!!!!! 68% of college students surveyed reported worries about school and life kept them awake 1/5 reported this happens at least once per week Less than 1/3 of 1,125 surveyed reported getting 8 hours of sleep on average
Stimulants like coffee, sodas, energy drinks Prescription drugs things that interfere with sleep or are used to enhance/prevent sleep Alcohol Makes you drowsy but reduces quality of sleep, increases awakenings, prevents deep sleep cycles Marijuana THC decreases slow wave sleep and rapid eye movement sleep-takes one week of abstinence for sleep cycles to return to normal; Difficulty falling and staying asleep and restlessness associated with THC
National Sleep Foundation says adults need 7-9 hours a night Individual needs vary .some people need 5- 6 while others need 9-10 Know your optimal .when was the last time you went one week and felt rested and on the top of your game everyday?
Sleep hygiene! Use a sleep diary Be as consistent as sleep debt Avoid all If you get behind sleep Limit napping for no more than 20 or 30 minutes and never after 3 pm Don t lie in bed awake 20 minutes, get up, do a relaxing activity until you feel sleepy Sleep hygiene! Use a sleep diary- -explore your own patterns Be as consistent as possible-weekends too! Avoid Avoid all- -nighters If you get behind regularly schedule catch up nighters and cramming Limit napping- -only once a day in early afternoon Don t lie in bed awake- - if you are still awake after
Create a good sleeping environment and routine Minimize distractions like noises, bright lights, TV, computer, cell phone off, textbooks put away Keep bedroom temperature on the cool side Create a soothing, low anxiety bedtime routine (warm shower or bath, mellow music, guided imagery, meditation) Create a good sleeping environment and routine
Exercise daily bedtime to increase percentage of deep sleep and decrease awakenings during the night Get sun exposure everyday internal clock Monitor substance use Avoid alcohol keeps you in lighter sleep stages and increases middle of te night awakenings Decrease or stop smoking stimulant Exercise daily at least 3 hours before Get sun exposure everyday to train your Monitor substance use Avoid alcohol: it disrupts the sleep cycle, Decrease or stop smoking; nicotine is a
Consider vitamins Limit caffeine chocolate) within 4 hours of bedtime; it can take as long as 8 hours to wear off fully Avoid large meals and beverages night Avoid medicines that delay or disrupt sleep: medications, some over-the-counter and herbal remedies for coughs, colds, or allergies-read labels Consider diet-eat healthy and take Limit caffeine (coffee, colas, teas, and Avoid large meals and beverages late at Avoid medicines that delay or disrupt sleep: heart, blood pressure, or asthma read labels and ask your doctor
Manage life stress and relax before bed: Set realistic daily and semester goals-check them out with someone you trust Develop a schedule to manage your time. Say "no" more often Evaluate and alter your work load or attitudes as appropriate Drop a class Don't take on any new Postpone any major changes Spend some time relaxing everyday Check your thinking reasonable and healthy? Schedule classes purposely AM classes Manage life stress and relax before bed: Evaluate and alter your work load or attitudes as appropriate Drop a class or reduce your work hours. Don't take on any new or extra responsibilities. Postpone any major changes Spend some time relaxing everyday Check your thinking- -are your expectations for yourself Schedule classes purposely- - make sure you can make
Make a list beginning your wind-down routine Try a basic breathing position: count "one" to yourself as you exhale, next time you exhale count "two" and so on up to "five; then begin a new cycle never counting higher than "five" and counting only when you exhale; do this for 10 minutes Use meditation mind Practice guided imagery positive, restful thoughts Take a hot bath or shower help you feel sleepy Make a list of worries or things to do the next day before Try a basic breathing strategy sitting in a comfortable Use meditation or yoga to physically relax and clear your Practice guided imagery or audio relaxation tapes to instill Take a hot bath or shower- -the drop in body temperature may
If things dont improve get professional help Persistent insomnia can be serious Symptoms include difficulties falling asleep, waking up often during the night and having trouble going back to sleep, waking up too early in the morning, and unrefreshing sleep If insomnia makes it hard to function during the day consider making an appointment with a professional in the University Student Health or Counseling Centers If things don t improve get professional help
UCCS Student Health Center 255 UCCS Student Health Center 255- -4444 4444 UCCS Counseling Center 255 UCCS Counseling Center 255- -3265 3265
http://www.sleepfoundation.org/primary links/how http://www.mayoclinic.com/health/meditat ion/MM00623 http://www.mayoclinic.com/health/yoga/M M00650 http://www.counseling.sdes.ucf.edu/self help/media_downloads.html www.mu.edu/counseling http://www.sleepfoundation.org/primary- - links/how- -sleep http://www.mayoclinic.com/health/meditat ion/MM00623 http://www.mayoclinic.com/health/yoga/M M00650 http://www.counseling.sdes.ucf.edu/self- - help/media_downloads.html www.mu.edu/counseling sleep- -works works
