How to Reduce Sleep Deprivation in College Students?

Sleep deprivation is also commonly known as sleeplessness or insufficient sleep. It is a state in which the person tends to have less sleep. As the severity levels may vary from person to person, it can either be chronic and acute.

A person who is suffering from sleep deprivation has a low capability to focus. His well being is lessened overall as brain development is flawed. He develops poor coordination leading to accidents, and ultimately these all conditions leading to depression, anxiety, and negative feelings.

 An adult is said to get at least 8 hours of sleep, and this is lacking profoundly in college students. According to a survey conducted on college students, it is reported that 50% of college students experience daytime sleepiness, whereas 70% acquire insufficient sleep.

College life is significant for the students as this is the experience they have to develop their skills and craft their path towards a better and secured future for them and the society as well. The students have to balance school and work-life in which they usually compromise their sleep resulting in sleepiness during the class.

Importance of Sleep!

When one sleeps, your body reinvigorates, the muscle cells and other body cells relax and are re-energized. Sound sleep removes waste from the brain while the memory and the learning receive support.

Learning and Memory are Retained!

If one sleeps well, the foremost thing as a student is that they tend to improve their learning and memory, and they can retain the information. This further leads to improved grades as sleep balances the internal clock to stay active during the day.

Good Mood!

When one studies, they need to stay active and calm. Sleep balances the hormones to maintain the mood and inhibit the mood swings due to the tiredness because of lack of sleep.

Perfect Health!

Prolonged sleeplessness will result in increased levels of anxiety, leading to depression, which will be the cause of developing illnesses. Sleep re-energizes the cell to boost the immune system and stay healthy and active.

Reasons for Sleeplessness!

In college, the students suffer from sleep deprivation, and many aspects are there to cause the loss of sleep. The part-time jobs and all-nighters to cram for a test are few of the reasons for sleep deprivation. The others being stress, drugs, alcohol, energy drinks, and caffeine intake, the fear of missing out, and distractions such as mobile and TV.

Overcoming the Sleep Deprivation!

Adjusting the activities and managing the sleep-wake cycles becomes very difficult for students as they are already under a lot of fatigue and stress. It may be challenging, but it is possible, and one can try to overcome sleep deprivation to achieve the goals in a well-maintained environment.

1. Maintain the routine:

Scheduling the activities will allow the college students to follow a proper routine and go to bed early and wake up early to balance everything in their surroundings.

2. Considering going to bed only for sleep:

Due to the strict routine, students tend to make bedtime their revision time for the test the next day. One should always assign locations for the work they do; for example, they should always study in the study area that is outside of the bed. If one practices this, the brain will start to associate bed with sleep instead of stress, thinking, studying, or work.

3. Maintaining the routine on weekends too:

Because of the terrific routine throughout the weekdays, students tend to sleep late on the weekends to complete their sleep deprivation. One should always sleep early and wake up early on weekends, too, to consistently schedule your sleep-wake cycles.

4. Mellow Out

Relaxing before sleeping will help one to fall asleep quickly. One should include activities such as meditation, a short walk, reading a book, or turning off the phone so the mind eases one comes in the state of relaxation.

5. Limit alcohol/caffeine and schedule the meals!

It is one of the best practice to eat early as the body uses energy to digest. One should have dinner at least two hours before going to sleep to let the body do the work. On the other hand, caffeine is stimulants, and alcohol is a depressant. They both trigger the sleep wave patterns. Caffeine increases anxiety, and alcohol makes one have multiple trips to the bathroom to expel the toxins of the body. One should avoid alcohol or caffeine to have a sound slumber.

6. Schedule the daytime naps:

Nap is a short period of sleep in the daytime to avoid dizziness or laziness. The naps should be scheduled for only 30 minutes. A power nap more than the mentioned time will result in one being active at night time.

7. Exercise:

Exercise will make one tired in the daytime, which will lead to sleep early in the night time. 

8. Sleep Courses and Therapies:

The universities or colleges give courses that are credited, and several programs are also introduced about the knowledge of sleep. One should take part in these therapies or programs or take classes to stay alarmed about the situation that will lead to sleep deprivation.

The transition period of college is crucial for the students. This period is usually thrown in vain because of the stress and pressure on the students. The programs on sleep knowledge should be made familiar to let the students know the importance of sleep in scoring good grades and healthy life.