Sleepless Students A campaign to help college students catch more z's

Check us out on twitter. Handle is linked below!

About Us:

Welcome to the Sleepless Students Homepage. We are so glad you are spending some of your precious time looking at our page. This is a collaborative page run by Hanna Wink, Lillian Lawrence, Will Livoti and Janki Patel. We are four freshman from Clemson University who are on a mission to help our fellow students get some shut eye. Sleep deprivation is often looked at as an insignificant issue or a problem that just comes along with being a college student. However, we disagree. We believe that there are solutions, tips and changes that can improve the current situation. In order to spread the word about sleep deprivation among college students, we started a social media campaign. This is the main homepage and has everything you need to know about the issues associated with sleep deprivation.

Causes and Symptoms of Sleepiness among college students:

Introduction

  • 50% of college students report daytime sleepiness
  • 70% of college students do not get sufficient sleep
  • 60% of college students report that they feel like they are "dragging, tired, or sleepy" at least 3 times a week
  • Students rank sleep as the second highest stress factor that negatively impacts their academics
  • There are two types of sleep deprivation. The first type is acute sleep deprivation and this is when you pull an all nighter and the other type is chronic partial sleep deprivation and this is when you don't sleep enough in a night.

Regulation of Sleep and the Circadian Rhythm

  • Two primary processes determine how much sleep you obtain: The Circadian Rhythm and the homeostatic sleep drive.
The Circadian Rhythm is your internal clock that helps regulate your sleep cycles and hormones. This is the part of your sleep that helps with memory, as seen in the figure above.
  • The REM cycle is defined as "a kind of sleep that occurs at intervals during the night and is characterized by rapid eye movements, more dreaming and bodily movement, and faster pulse and breathing".
  • Most people have REM sleep 4-5 times a night and occurs every 90-120 minutes
  • The theory is that college students do not get the last 1-2 cycles of REM and this absence of a cycle can affect memory.

Inadequate Sleep Habits

  • Good sleep habits include: regular sleep-wake schedule, quiet sleep environment, avoidance of caffeine after lunch and activities before bed including homework, studying and being on technology
  • ALL college students practice bad sleep habits.
  • Alcohol also impacts sleep. Alcohol shortens the time needed to fall asleep (sleep latency) but creates a fragmented sleep later in the night.
  • Caffeine and Energy Drinks also affect sleep. 2-4 cups of coffee can increase the sleep latency by 6.3 to 12.1 minutes. Caffeine usually lasts 5.5-7.5 hours so drinking a cup of coffee in the afternoon can make it harder for you to fall asleep at night
  • Stimulants, such as ADHD medication, also increase sleep latency and has a similar impact on sleep as caffeine but much more intense.
To improve your sleep make sure to drink your coffee 7 hours before you plan to fall asleep.
  • Technology has the biggest impact on sleep. Computer use an hour before bed is connected with a less restful nights sleep.
  • Lights from technology when you are trying to fall asleep can also increase your sleep latency. Light suppresses melatonin, which causes you to feel sleepy.
Make sure to put your electronics away at least an hour before bed to get a more restful nights sleep.

Consequences of Sleep Deprivation

  • With freshman year university students, GPA was influenced with sleep patterns. Each hour delay in weekday or weekend rise time decreased the GPA by 0.132/4.0
  • Sleep patterns influences academic performance more than sleep duration, meaning students who have an irregular sleep schedule have lower grades than those who have a healthy sleep schedule. This means if you're a night owl and stay up late every night but get an adequate amount of sleep each day its OK but if you stay up late every night and only get 3 hours of sleep it is not OK.
  • Basically, you MUST sleep to function.
  • Get a good night sleep so you can be as happy as this baby when you wake up.

TIps for better sleep

  1. Avoid pulling all-nighters
  2. Limit your caffeine intake
  3. Limit daytime naps to 30 minutes
  4. Opt for around 7 1/2 hours of sleep each night
  5. Only use your bed for sleep

For more tips and ideas for better sleeping habits, visit link below:

Interview with Freshman Communications Major Sallie McLeod on her sleep and study habits.

Interview with Freshman Agricultural Business Major Alex Young on her workload and sleep schedule.

Some of the harmful risks of sleep deprivation. Photo from Business Insider
sleep statistics among college students

If you can't add more hours, try these pointers

  1. Stick to a sleep schedule. Try to wake up at the same time even on weekends! ~We know this is hard and sleeping until 2 pm on Sunday sounds great BUT it'll make you even more tired throughout the week!~
  2. Try relaxing before bed. See later post for some good yoga poses that you can easily do before bed!
  3. If you have trouble sleeping at night, avoid napping. Especially in the late afternoon.
  4. Exercise daily
  5. Have your room temperature be between 67 and 75 degrees
  6. Use a bright light to manage your Circadian Rhythms. Avoid it at night and expose yourself to it in the morning
  7. Avoid alcohol, cigarettes, and heavy meals in the afternoon
  8. Wind down before bed. If you can't sleep walk around or go into a different room.

For more pointers check out: https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips

Yoga

  • These poses can help you fall asleep: Legs-Up-the-Wall, Twist, Nighttime Goddess Stretch, Child's Pose, Rock-a-Bye Roll, and Cat-Cows

THANK YOU

From Sleepless Students, we would like to wish everyone good luck during the last week of classes and through Exam Week! We hope that you will utilize the resources provided on our website and on our Twitter page to be self-aware of your sleeping habits.

Work Cited

  • Photos are all wikicommons clip art.

“8 Minute Workout for Better Sleep.” Fitness Magazine : n. pag. Print.

“Lack of Sleep Hurts Student Health.” N.p., n.d. Web.

National Sleep Foundation. “HEALTHY SLEEP TIPS.” N.p., n.d. Web.

Pamela Engel. “This Horrifying Infographic Shows What Sleep Deprivation Can Do To You.” 11 Apr. 2014. Web.

Shelley D Hershner, and Ronald D Chervin. “Causes and Consequences of Sleepiness among College Students.” Nature and Science of Sleep 2014 n. pag. Web.

"Sleep." The Importance of Sleep. Regents of the University of Michigan, n.d. Web. 24 Apr. 2017.

Credits:

All clip art is from wiki commons

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