Sleep Deprivation Among College Students: Impact and Solutions
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-
explore your own patterns
◦
Be as consistent as
possible-weekends too! Avoid
“sleep debt”
◦
Avoid “all-nighters
” and cramming
◦
If you get behind
regularly schedule “catch up
sleep”
◦
Limit napping-
only once a day in early afternoon
for no more than 20 or 30 minutes and never after
3 pm
◦
Don’t lie in bed awake-
if you are
still awake after
20 minutes, get up, do a relaxing activity until you
feel sleepy
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)
Exercise daily
at least 3 hours before
bedtime to increase percentage of deep
sleep and decrease awakenings during the
night
Get sun exposure everyday
to train your
internal clock
Monitor substance use
◦
Avoid alcohol
: it disrupts the sleep cycle,
keeps you in lighter sleep stages and
increases middle of te night awakenings
◦
Decrease or stop smoking
; nicotine is a
stimulant
◦
Consider
diet-eat healthy and take
vitamins
◦
Limit caffeine
(coffee, colas, teas, and
chocolate) within 4 hours of bedtime; it
can take as long as 8 hours to wear off
fully
◦
Avoid large meals and beverages
late at
night
◦
Avoid medicines that delay or disrupt
sleep:
heart, blood pressure, or asthma
medications, some over-the-counter and
herbal remedies for coughs, colds, or
allergies-
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
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
reasonable and healthy?
◦
Schedule classes purposely-
make sure you can make
AM classes
Make a list
of worries or things to do the next day before
beginning your wind-down routine
Try a basic breathing
strategy sitting in a comfortable
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
or yoga to physically relax and clear your
mind
Practice guided imagery
or audio relaxation tapes to instill
positive, restful thoughts
Take a hot bath or shower-
the drop in body temperature may
help you feel sleepy
If things don’t 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
UCCS Student Health Center
255-4444
UCCS Counseling Center
255-3265
http://www.sleepfoundation.org/primary-
links/how-sleep-works
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
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
