When you’re in college, there are an endless number of reasons for missing out on your nightly Zs. From rowdy neighbors to last-minute cramming, frat parties that go too late to classes that come too early, it’s no wonder that college students come up short when it comes to sleep. Going strong 24/7 seems to be the norm in our over-caffeinated and over-programmed culture, but research suggests skimping on sleep can have some serious consequences.
First of all, how much sleep do you really need? The average adult gets just under seven hours a night, and college students probably get even less. Sleep experts generally recommend that you shoot for eight, but the reality is that everyone is different, and young adults may require up to 10 hours a night. Unfortunately, each night that you fall short on sleep, you are actually accumulating a sleep “debt” that is cumulative and doesn’t resolve itself. Most of us make up for lost sleep on weekends, but in doing so, throw off our sleep-wake schedule and make ourselves even more tired. Basically, if you find yourself waking up in class covered in spitballs or your friends have nicknamed you “Sleepy,” it may be time to clean up your sleep act. Hey, at least they’re not calling you “Dopey”.
So what’s the big deal? You probably know that trying to get through the day when you feel like a zombie isn’t exactly ideal, but experts nowadays are realizing it might be worse than we think. Sleep can obstruct our attention, memory, coordinated tasks and mood regulation. Sound like drinking a six-pack? Indeed. A 2000 study published in the British journal Occupational and Environmental Medicine compared being sleepy to being intoxicated, and noted that after being awake for 17 hours, drivers in the study performed worse than “buzzed” drivers with a blood alcohol level of 0.05. The study claims that 16 to 60 percent of accidents on the road involve sleep deprivation. Unfortunately, the odds may be even further against you. In the United States, more than half of automobile crashes that result from driver sleepiness are caused by drivers under age 25.
As if that wasn’t enough, sleep can also weaken your immune system. Burning the candle at both ends could land you in the doctor’s office sooner than you would think. Rats that are intentionally sleep-deprived have a shortened life expectancy, usually because of infection. New research suggests sleep deprivation may affect the function of your white blood cells, which usually fight off infection and keep you healthy.
And the kicker: Staying up late can actually contribute to the “freshman (or sophomore/junior/senior/post-grad) 15.” Not only will late-night snacking pack on the pounds, when you’re sleep-deprived, your body may make less of a hormone called leptin. This handy hormone is responsible for making you feel full after you eat. Without it, your appetite may grow, and as a result, so may your waistline.
So how can you make sure you stay alert, healthy and svelte to boot? First of all, try to keep the same schedule each night. Pulling all-nighters or sleeping in late throws your brain for a loop and leaves you feeling tired. Even on weekends, try to stick to your normal schedule so your body isn’t constantly having to adjust.
If you have trouble sleeping (and even if you don’t), exercise is a great sleep aid. Even moderate exercise can give you more restful sleep. Avoiding booze and caffeine, especially in the evening, can also help. Both are very disruptive to sleep (not to mention the early morning hangover from the latter). If you have trouble falling asleep, make sure you are only using your bedroom for sleeping and not as a study space or TV room. Otherwise, your brain will associate the bedroom with other activities and, by extension, staying awake. Lastly, if you absolutely can’t fall asleep, get out of bed! This might seem counter-intuitive, but moving to a quiet, dark room and reading until you’re sleepy can keep you from getting frustrated and can give you another chance to fall asleep.
All in all, keep in mind that sleep is important for your health. And if life gives you lemons, it never hurts to sleep on them.
Emily is a University Medical student. She can be reached at e.graham@cavalierdaily.com.
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