Permanent link for How to Unleash Your Inner Sleeping Beauty: The Ultimate Guide to Better Zzz's for GV Students on April 24, 2023

As a Wellness Information Team Peer Educator, one of the most common concerns we hear from Grand Valley State University (GVSU) students is trouble sleeping. Numerous students have trouble obtaining the sleep they need, whether it's due to trouble falling asleep, remaining asleep, or waking up feeling exhausted. In this blog, we will explore the psychological and emotional impact of sleep and provide practical tips to help students get a good night's rest. Let's dive in!

Think: "Unlocking Your Best Self: The Power of Good Sleep Habits"

When it comes to achieving your goals and feeling your best, quality sleep is a critical component. The way we think about sleep can have a big impact on our ability to prioritize it and establish healthy habits. By recognizing the power of good sleep habits and the benefits they can bring, we can shift our mindset towards prioritizing rest and reaping the rewards of a well-rested mind and body.

The term "thinking" in this sense refers to a variety of activities. You must consider your existing sleeping patterns and attitudes, including whether you value sleep and understand its significance. It also involves being aware of the advantages of getting enough sleep, including enhanced mental clarity, greater physical health, and increased productivity. Last but not least, it is being proactive about changing your sleeping patterns, for example, by putting the blog's advice into practice or looking for extra resources and support.

By "unlocking" the power of good sleep habits and recognizing their role in achieving our best selves, we can take a more intentional approach to sleep and prioritize it alongside other aspects of our well-being.

Feel: "Snooze to Success: Empowering Your Mind and Body with Quality Sleep"

The way we feel about sleep can have a big impact on our ability to prioritize it and establish healthy habits. When we recognize the benefits of quality sleep and the positive impact it can have on our mental and physical health, we're more likely to make it a priority in our daily lives.

The "feel" aspect of this title is all about recognizing the emotional benefits of quality sleep. Getting enough rest can help us feel more energized, focused, and productive during the day. It can also reduce stress and anxiety, improve our mood, and support our overall well-being. By prioritizing quality sleep, we can tap into these emotional benefits and empower ourselves to feel our best.

In this context, "feeling" is about recognizing the connection between our emotions and our sleep habits. It involves understanding the impact that sleep can have on our mood, stress levels, and overall well-being. It also means recognizing the emotional benefits of quality sleep and prioritizing it as a key aspect of self-care.

By "snoozing" to success and empowering our mind and body with quality sleep, we can tap into the emotional benefits of rest and support our overall well-being.

Do: "Take Charge of Your Zzz's: Practical Tips for a Restful Night's Sleep"

There are many factors that can affect sleep quality, including stress, anxiety, caffeine intake, and screen time. Here are some common sleep problems, that students may experience:

• Insomnia: difficulty falling asleep or staying asleep
• Sleep apnea: a condition where breathing is interrupted during sleep, leading to snoring and daytime fatigue
• Restless leg syndrome: a condition where you feel an uncomfortable sensation in your legs that makes it difficult to sleep
• Circadian rhythm disorders: disruptions in your body's internal clock that can lead to difficulty falling asleep or staying asleep at the right times

If you're experiencing any of these sleep problems, it's important to talk to your healthcare provider to determine the best course of treatment.

There are several things you can do to improve your sleep quality. Here are some tips:

1. Stick to a sleep schedule: Establishing a consistent sleep routine can help regulate ( your body's internal clock and improve sleep quality. Aim to go to bed and wake up at the same time every day, even on weekends. If you have trouble falling asleep, avoid napping during the day, as this can disrupt your sleep schedule.
2. Create a sleep-conducive environment: Your sleeping environment can have a big impact on sleep quality. Make sure your bedroom is cool, quiet, and dark. If you live in a noisy area or have roommates who stay up late, consider using earplugs or a white noise machine to block out distractions. Use blackout curtains or an eye mask if necessary to block out any light that might disturb your sleep.
3. Limit screen time : Exposure to the blue light emitted by electronic devices like smartphones, tablets, and laptops can interfere with your body's natural sleep-wake cycle. Try to avoid using electronic devices for at least an hour before bedtime. If you need to use your device, consider using a blue light filter or wearing blue light-blocking glasses to reduce the impact on your sleep.
4. Avoid caffeine and alcohol: Both caffeine and alcohol can disrupt sleep quality. Caffeine is a stimulant that can keep you awake, while alcohol can interfere with REM (rapid eye movement) sleep, which is important for memory consolidation and overall sleep quality. Try to avoid these substances in the hours leading up to bedtime.
5. Practice relaxation techniques: Stress and anxiety can make it difficult to fall asleep or stay asleep. Practicing relaxation techniques such as deep breathing, meditation, or yoga can help you relax and prepare for sleep. Consider incorporating these practices into your bedtime routine to help calm your mind and body before bed.
6. Get regular exercise: Exercise can help improve sleep quality by reducing stress, promoting relaxation, and regulating your body's internal clock. However, try to avoid exercising too close to bedtime, as it can increase alertness and make it harder to fall asleep. Aim to exercise earlier in the day, at least a few hours before bedtime.
7. Seek help if needed: If you're struggling with sleep despite trying these tips, consider talking to a healthcare provider or seeking help from a sleep specialist. There are many effective treatments for sleep disorders, such as cognitive-behavioral therapy for insomnia (CBT-I) or continuous positive airway pressure (CPAP) therapy for sleep apnea. Your healthcare provider can help you determine the best course of treatment for your specific needs.

In conclusion, getting enough sleep is critical for overall health and well-being. By prioritizing sleep and taking steps to improve sleep quality, you can feel more rested, alert, and focused throughout the day. Don't hesitate to seek help if you're struggling with sleep, as there are many effective treatments available. Good luck and Sweet dreams!

References:

1. Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018 Dec;43(12):758-763. PMID: 30559589; PMCID: PMC6281147.,
2. .https://newsinhealth.nih.gov/2013/04/benefits-slumber, 
3. https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
4. https://teaching.fsu.edu/tips/2020/10/02/rest-is-essential-for-learning-productivity/
5. https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health
6. https://www.sleepfoundation.org/sleep-hygiene , 
7. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 

By: Aravind Gurusaran Korukonda, WIT Peer Educator

Categories: Press Pause Rest Sleep
Posted by Katie Jourdan on Permanent link for How to Unleash Your Inner Sleeping Beauty: The Ultimate Guide to Better Zzz's for GV Students on April 24, 2023.

Permanent link for Caffeine is Keeping You Up on March 1, 2023

March is here, and at GVSU, March is all about sleep! Winter semester is Recreation & Wellness’s Press Pause campaign, and in March we focus on good sleep health and getting adequate rest. I am going to talk all about the relationship between caffeine and sleep so you can start off your March getting the best sleep you can! 

You may have read the title of this blog post and thought, “Well yeah, that is why I drink it.” Lots of Americans drink caffeine daily to help them feel alert and awake in the morning. The FDA states that around 80% of US adults drink caffeine daily. It is common to hear tired voices lament that they have not had their coffee yet, especially on a university campus. But drinking caffeine daily can actually be the reason you don't feel alert and rested without your coffee. 

Let's start by explaining how caffeine works. 

In the brain, you have a chemical called adenosine. This chemical builds up during the hours of the day you are awake and sends a signal that you are tired by binding to special adenosine receptors. So the longer you are awake, the more adenosine builds up and the more tired you feel. When you drink caffeine it makes its way through the bloodstream and into your brain. Caffeine will then bind to the adenosine receptors and block them. This means that although adenosine is still building up in the brain, your body doesn't know that it is tired yet. This is why you sometimes crash mid-day, the caffeine has left your system and isn't blocking those adenosine receptors anymore, leading to a sudden feeling of tiredness. This is also why drinking caffeine later in the day will keep you up, that caffeine is still blocking your adenosine from making you feel tired and getting the rest you need.

So now that you know how caffeine works to make you feel awake, let's talk about how caffeine use affects sleep quality.

Once your caffeine has worn off and you go to sleep, the effects of caffeine consumption still continue. Even if that cup of coffee was early in the day, drinking caffeine still affects your sleep. Caffeine can make it harder to fall asleep, stay asleep, and can overall reduce the quality of sleep you get. Especially if you drink caffeine regularly. Caffeine reduces short-wave sleep; This is the deep restful sleep that makes you feel recharged and alert the next morning. 

So what happens for many of us is we don't get good quality sleep so we are tired in the morning and turn to coffee, soda, or other caffeinated drinks. Then that caffeine makes our sleep worse, so we are tired in the morning and drink more caffeine. This creates a vicious cycle of needing caffeine to feel awake because of getting poor sleep. Don't worry coffee lovers, I am not saying you need to give up your favorite part of your morning entirely, but cutting back can improve sleep and stop this cycle.

The safe amount of caffeine in a day is 400 milligrams, which is about 4 cups of coffee. You may not be drinking that much coffee but soda and energy drinks during the day can easily put you over that safe limit. This is also true if you take pre-workout and drink caffeine. Drinking too much caffeine can lead to symptoms I am sure most of us know well, like jitters, nausea, headaches, and a pounding heart rate. It also increases your blood pressure, makes you more dehydrated, and can even cause health issues like problems with digestion.

You can stop this cycle and feel awake without caffeine in lots of different ways. One big one is cutting back on caffeine. If you drink a lot of caffeine or drink caffeine daily this can be hard. One way to do it is to cut back slowly. So if you drink 2 cups of coffee in the morning and an energy drink at lunch, start by just cutting out one of those 3 drinks. Then cut one more, and maybe then you switch to a lower caffeine option like tea. This is going to look different for everyone. Some people may be able to stop drinking caffeine entirely, but for others, caffeine is part of some of their favorite drinks. Just know that cutting back on caffeine (even if you don’t cut it out entirely) will still have benefits.

So now you have cut back on caffeine, but you may still feel a bit tired in the morning. Are there other caffeine-free ways to feel awake? 

You bet there are! There are actually a lot. Here is a list of proven ways to boost alertness without that cup of coffee:

• Hydrate throughout your day by drinking lots of water
• Exercise
• Eat some fresh fruit
• Eat a balanced diet
• Nap throughout the day (check out our nap map here!)

If you still can’t shake the sleep off and feel well-rested, there may be some underlying reason for being tired day in and day out. That is when you should talk to your doctor about your symptoms. Conditions like sleep apnea are fairly common, 1 in 15 people in the US has a type of sleep apnea. Sleep apnea can reduce sleep quality and cause other serious health concerns.

Now that you know the ins-and-outs of caffeine and sleep, you are ready to go and tackle your fatigue and get lots of restful sleep. If you want to dig deeper into the topic of sleep, Check out Emilio’s blog post on how sleep impacts fitness, Annie’s blog post on the racial sleep gap, and Stella’s blog post on the importance of sleep.

By: Eva VanWyck, WIT Peer Educator

 

Categories: Press Pause Rest Sleep
Posted by Katie Jourdan on Permanent link for Caffeine is Keeping You Up on March 1, 2023.

Permanent link for WIT Blog Series is Back! on January 25, 2023

The WIT Peer Educators are back again this semester to share about their favorite topics in nutrition, sexual health, pressing pause and so much more. WIT members are GVSU students from a variety of majors and backgrounds. They are brought together by their passion to support their fellow students in pursuing health and wellness.

Stay tuned every Thursday for the latest blog entry. Have ideas for a blog post? Submit a question to our Ask WIT Form and we'll get one written just for you!

By: Katie Jourdan, Assistant Director RecWell

Categories: General Wellness Nutrition Press Pause Rest Sleep
Posted by Katie Jourdan on Permanent link for WIT Blog Series is Back! on January 25, 2023.

Permanent link for Your Spring Break To Do List on March 8, 2022

Hello all! This is Katie - taking on writing this spring break blog post so the WIT Peer Educators can take some time to rest, relax and refresh; to press pause if you will.

Is it just me or has this semester seemed really long already? 

Now, I know you’re halfway through spring break, but I want to be sure you’re all getting some things done this week. It may seem counterintuitive to have a spring break to do list, but trust me… you’re gonna want to make sure you do some of these things!

Spend time with friends/family - Our social wellness has taken a hit during the pandemic. With more time spent in our rooms and in a virtual world, we’ve lost opportunities to just be in spaces with people. Take some time to be with people you like.

Sleep - Seriously, get some sleep! The WIT Peer Educators have plenty of blog posts on why sleep is so important if you need any reasons to sleep more.

Do something you enjoy - Haven’t read a book for fun in awhile?  Haven’t binged the newest Netflix series? Whatever it is (cooking, painting, video-gaming, puzzling, crafting, running, hiking, fishing, dancing, driving, singing….). Now’s your chance!

Unplug - Getting away from technology, especially social media and the 24 hour news cycle can be super cleansing. Maybe go for a walk or call a friend instead?

Whatever you do for the rest of spring break, please take some time to rest.

By: Katie Jourdan, Student Health Promotions Coordinator (and a big fan of resting!)

Categories: General Wellness Press Pause Rest Sleep
Posted by Katie Jourdan on Permanent link for Your Spring Break To Do List on March 8, 2022.

Permanent link for Can Lack of Sleep Significantly affect One's Physical Well-being? on March 3, 2022

Spoiler: it can.

Have you ever woken up late and been unable to do everything you wanted to do in the day? Finding yourself staying up late on your phone watching Tik Toks? While these activities seem fun at the moment, they negatively impact more than just your energy, they can affect your body, too. Prioritizing your sleep routine can benefit your personal fitness goals!

Your body without sleep: Hungry!

While it is true that sleeping is our body’s way to rest up the brain, sleep gives a deep meaning to our body’s physical health as well. Previously mentioned in last week’s blog, neurotransmitters give our brain signals. Two of them, called ghrelin and leptin, tell our brain how hungry or full we are. A study done by the National Library of Medicine (NIH), tells us that a restriction of sleep, or sleep deprivation, can raise our ghrelin and leptin levels, causing us to get hungrier. The study also concluded that we tend to choose calorie-dense foods that are high in carbohydrates when we’re sleepy and hungry. Now, carbohydrates are really good for our body - they are our body’s preferred source of energy - but the problem is, the study shows we tend to choose fatty foods for our carb fix with lots of less healthy fats, such as pizza, donuts, fries, etc. when we do not get enough sleep.

Other ways sleep affects the body and your fitness goals

Sleep:

• Helps muscles rebuild at night (think muscle repair after a workout)
• Lowers blood pressure, giving your heart and blood vessels a break
• Increases motivation (which is important if you’re trying to stick to routine!)
• Supports your immune system 
• Allows for a steadier blood sugar level in the deepest sleep (which helps lower risk of type 2 diabetes).

So if you’re lacking sleep, you’re missing out on all these benefits!

A step in the right direction

Reading all this, it may be overwhelming to think what is happening to your body with too little sleep, but you can make a change and get more sleep if you want!  For example, I personally just found out about google calendar and now like to incorporate my sleep schedule into each day. Giving yourself an idea of when to go to bed and how much sleep you will get is very useful! And,the biggest piece of advice I have is setting a specific amount of time to put your phone away before bed. The Tik Tok video will still be there when you wake up. This has become especially helpful for me being, that I would always be on my phone late trying to chase the next helpful or funny video, but what I realized was, the most helpful thing I can do is go to sleep on time; because waking up late and having to risk missing a class is not the funniest thing in the world.

If setting up a calendar a week in advance or putting your phone away an hour before bed seems like too much, then take baby steps. Maybe just plan a day out. You can put your phone in a place where you cannot reach it before you go to bed. What can also help is figuring out how many hours of sleep your body needs. Testing different amounts of sleep and seeing how your body reacts can be handy. This gives you a plan for how many hours you want to set aside to sleep.

Sleep to access the gains

When you go to sleep early, it gives your body strength to take on the day! It leaves more time to cook, say yes to healthier food options, and even prevent obesity. Make sure to get the proper amount of sleep so that you can make the best choices for your body and chase after your fitness goals (or just feel better physically). For more information on the benefits of sleep, how to get better sleep, and sleep in general, be sure to check out our other blog posts about sleep.

By: Emilio Espinosa, WIT Peer Educator

Part of our WIT Blog Series.

Categories: General Wellness Press Pause Rest Sleep
Posted by Katie Jourdan on Permanent link for Can Lack of Sleep Significantly affect One's Physical Well-being? on March 3, 2022.

Permanent link for The Racial Sleep Gap on March 18, 2021

I can never sleep before the first day of school. The night before my first day of 6th grade, I remember tossing and turning; the nerves and stress about the day ahead take over any exhaustion in my body. This happens to me every year and most of us have been there. But for many, it's not just the night before the first day of school or a big test, it's every night. 

People of color are less likely to get 7 or more hours of sleep due to several racist factors. This creates a gap, or inequality, in sleep. Sometimes, in order to truly see the seriousness of this issue, it helps to see a visual (see Fig. 1). The CDC conducted a survey where they asked 444,306 American adults about their sleep patterns. The results are alarming; 34.5-46% of non- white adults were getting less than 7 hours of sleep per night with higher percentages of those that identify as Black or Native Hawaiian/Pacific Islander.

Race and Sleep: The Facts
To put it plainly, white people tend to get more (and better) sleep than people of color. The gap is increased even further between the wealthy and the poor. This gap is due to race, income, and status. These factors intersect easily and cause an enormous amount of stress, which ultimately affects sleep, health, and overall well-being. 

Place of residence, work schedule, and job strain, amongst other factors, play the biggest roles in the racial sleep gap.

1. Place of Residence: In a study of around 33,000 participants, researchers found a direct correlation between sleep loss of African American and Hispanic people who live in inner-city areas compared to people who live in non-urban areas. 
2. Work strain: Due to discrimination in the workplacework place, African American and Latinx Americans are more likely to work unconventional hours and are about three times more likely to experience job related stress. Non-white people have to work harder, smarter, and faster to get to the same point as a white person. This is an exhausting, everyday battle that decreases healthy sleep patterns and not only increases the sleep gap, but contributes to many other health issues.
3. Financial stress: People of color are less likely to be considered for higher level jobs due to discrimination in the workplace, which keeps them in lower income brackets. When most of the monthly income is spent on food, shelter, and water, other necessities get put on the back burner For example, healthy, organic foods tend to be more expensive or not available in certain areas. If a person has a low income and/or lives somewhere with less access to nutritious foods, it is much harder to find wholesome options. This can cause increased health problems including obesity, diabetes, and heart disease. Additionally, working two jobs may be a necessity for those in lower income brackets, leading to working more hours, increased stress, and inevitably less sleep
4. Unequal Access to and Quality of Medical Care: Disparities in access to care have a broad effect on health outcomes for minority groups. For example, conditions like sleep apnea may be less likely to be diagnosed or effectively treated, or people may be less likely to discuss sleeping problems with a doctor.

Why is Sleep Important? 
Sleep is important because it allows the body and mind to repair and prepare for another day. Sleep allows the brain to function correctly, helps the body fight diseases, and is an important part of keeping your heart healthy.

There is a direct link between long-term sleep deprivation and health problems. As fellow WIT peer educator, Stella, notes in her recent blog post, “a poor sleep schedule can have very real, negative effects on people. Physically, you are at risk of a weakened immunity, weight gain, and heart-related problems such as high blood pressure and stroke. Maybe not so obvious, poor sleep is strongly linked to many mental disorders. It can impair your abilities to make decisions, cope with stress or change, and control emotions. These effects wreaked havoc on my life, and I didn’t even realize it was happening for so long!” 

Lack of sleep targets your central nervous system, immune system, respiratory system, digestive system, cardiovascular system, and endocrine (hormone) system. When these body systems are out of tune, many serious health problems can occur, including:

• Memory and concentration issues 
• Mood changes 
• Weakened immune system
• High blood pressure 
• Diabetes 
• Obesity 
• Low sex drive
• Heart disease 

People of color experience these health problems at higher rates already, and they tend to experience even less sleep because of these health issues.

Wake Up and Smell The Racism
Sleep is so important. It re-charges us, mends us, and gives us a much needed break from the craziness in our lives. While all humans deserve a good night's sleep, not everyone gets the chance with the inequalities that exist. The racial sleep gap is a public health issue, and the United States needs to do more to close it. 

Understanding individual privilege and educating yourself on inequality, in all areas, is the first step. If you have the privilege of sleeping well each night, you can use your waking hours to raise awareness for sleep inequality. But how can you do this? By having impactful conversations with others who may not know or understand what the sleep gap is, supporting businesses owned and products made by people of color, and/or doing more research on inequality in America. Next time your head hits the pillow, you may think about things much differently. 

By: Annie Seeber, WIT Peer Educator

Categories: Sleep
Posted on Permanent link for The Racial Sleep Gap on March 18, 2021.

Permanent link for How Poor Sleep Can Mess You Up on February 25, 2021

I never realized how important sleep was until I started getting enough of it. A good sleep schedule can quite literally change your life! My freshman year at GVSU was rough; as a light sleeper the dorms were like my personal hell. Most nights I would only get a few hours of restless shut-eye; during the day I found myself falling asleep at inopportune moments and feeling dazed the rest of the time. 

A poor sleep schedule can have very real, negative effects on people. Physically you are at risk of a weakened immunity, weight gain, and heart related problems such as high blood pressure and stroke. Maybe not so obvious, poor sleep is strongly linked to many mental disorders- it can impair your abilities to make decisions, cope with stress or change, and control emotions. These effects wreaked havoc on my life- and I didn’t even realize it was happening for so long!

Some of the biggest negative impacts of poor sleep affect your memory and ability to learn. Kind of important being students and all wouldn't you say? Did you know that basically the whole reason we ever remember anything is because we sleep? While sleeping, your brain is preparing for the next day by sorting and consolidating information into your long term memory. Sleep is absolutely necessary in order to learn and remember information!

Ok, So What Should I Do?
First step is to get enough sleep. The average college student gets about 6-6.9 hours of sleep each night. For any functioning adult, a bare minimum of 7 hours is needed and, unless you are part of the 1% of our population that has an exceedingly rare genetic mutation, this includes you! Some people need 9 (or more!) hours.

Secondly, you’ll want to maintain a fairly regular sleep schedule. This means you should try to go to bed and wake up around the same time everyday. An irregular sleep schedule can be just as bad as not enough sleep since it messes with your circadian rhythm. Your circadian rhythm is like an internal biological clock that lets your body know when it should feel sleepy or awake. Do you ever wake up and just feel exhausted all day? You are probably suffering from irregular sleep.

Tips & Tricks to a Good Night’s Rest
How can you change your habits in order to get better sleep?

• Consider setting alarms on your phone to start establishing a sleep schedule. This means a wake-up alarm and a bedtime notification. Apple products have this function built into the clock app.
• Try to relax before bed. Don’t do any crazy activities and then try to fall asleep! Read a book or try a nighttime meditation
• Make your space comfortable. A cool, dark, quiet space is best for sleep. I use a sleep mask and, when I was living in the dorms, sound-cancelling headphones (my savior). Now I turn on a box fan or use the Relax Melodies app for some white noise.
• If you have trouble falling or staying asleep consider a melatonin supplement; something to talk to your doctor about. 
• Speaking of doctors; don’t be afraid to approach your doctor if you are having an issue with sleep. Many suffer from sleep disorders such as insomnia or sleep apnea. (Learn more about the many types of sleep disorders at the Sleep Foundation’s website).
• Caffeine might get you going in the morning, but it should be stopped 4-6 hours before bedtime in order to avoid the adverse effects caffeine has on sleep.

Better Sleep = Better You
As mentioned, better sleep means better physical health, less sickness and stress, better memory storing, and improved coping skills. Studies have also found that better sleep is associated with better academic performance in college students- so by getting enough sleep and maintaining a regular sleep routine you can be healthier, feel more motivated, and do better in your classes! Happy sleeping!

By: Stella Sterling, WIT Peer Educator

Categories: Sleep
Posted on Permanent link for How Poor Sleep Can Mess You Up on February 25, 2021.

Permanent link for The Scoop on Sleep on July 16, 2019

It comes as no surprise that getting a good night’s sleep can lead to a better quality of life. Although, more often than not, college students admit to be lacking in their quality of sleep… let’s not even talk about finals week. If you find yourself relying on all-nighters, we have some news for you. College students who pull the occasional “all-nighter” are actually more likely to have a lower GPA. Sleep is essential to achieving higher grades.

If your energy levels are lacking or you feel like you aren’t at your peak performance, lack of sleep could the reason. Feeling less alert is often caused by your weekly sleeping habits. Specifically, this could be how you “make up” for your lack of sleep. The American Academy of Sleep Medicine even advises those who stay up late during the week and “make up” for their lack of sleep by sleeping in over the weekend that they are actually doing more damage. Sleeping in late on the weekends, which a lot of people do, sets off your internal body clock. This begins to damage your sleep habits when trying to wake up for  morning classes again the next week.

Even so, putting off sleep throughout the week can cause adverse effects the longer that you do so. In a recent study, “every additional day per week that students experience sleep problems, their cumulative GPA lowered by 0.02.” In addition, the likelihood of the student dropping a course increased an average of 10% every day. 

On top of lack of energy and affecting your GPA, not getting enough sleep can weaken your immune system. As a student, attendance is essential to academic success. Becoming more susceptible to a cold, or even the flu, can take a toll on your body (and your attendance). By getting enough sleep, your immune system will keep performing as it should and leave you less exposed to sickness.

So, what does this all mean?
Sleep is extremely important, and it isn’t something you can just “make up” for, either..  In fact, college students (18-25 year olds) are recommended to get 7-9 hours of sleep a night. 

Now, what can you do to promote better sleep and productivity?

• Make a habit of going to bed early. This means turning your mind off about 30 minutes before bed by stopping homework, turning off the TV, and putting down your phone for the night.

• Only sleep in your bed. Watch TV, read, and do homework from the couch. Keep your bed just as a safe haven for sleep.

• Set an alarm for when it’s time to go to bed. That’s right; you should remind yourself when it’s time to unwind. Set a daily alarm so you don’t get stuck studying and realize it’s already 2am.

• Stay consistent on the weekends. It’s okay to sleep in an extra hour if you’re looking to catch up on sleep, but don’t allow yourself to sleep through your entire day and completely set off your internal clock.

• Eat a light snack before bed. Don’t overeat or allow yourself to go to bed hungry, as both can cause you to toss and turn at night. Balance it with a light snack if needed.

By: Alexis Smith

Categories: Sleep
Posted on Permanent link for The Scoop on Sleep on July 16, 2019.