Catching Z’s before ABC’s: Why Sleep is a Student’s Best Friend
Written by Julia Yurchesyn
Thumbnail Photo and Header by Vladislav Muslakov on Unsplash
The stories of university students getting six hours of sleep or less a night are rampant; you probably know at least one fellow student who relies on all-nighters to get through exams and papers, and maybe you are that student! If you are, you are not alone. Sleep seems to be one of those aspects of life that is easy to neglect, but it appears that science recommends the contrary.
We often hear the phrase: “no pain, no gain.” However, the pain of losing sleep is anything but productive. Did you know that someone who receives six hours or less of sleep a night for two weeks feels and performs as poorly as someone who does not sleep for forty-eight hours? Research has demonstrated that getting adequate sleep is critical for our performance, memory, and learning. In fact, in other studies, it was shown that those who pull all-nighters tend to have lower GPAs than well-rested students and that students who stay up late during the week and sleep in on the weekend are more likely to do worse in their courses.
Photo by Mpho Mojapelo on Unsplash
On the flip side, getting enough sleep works wonders for students. Studies discovered that a good night’s rest helps students process the information they learned in class, lessens food cravings, strengthens our immune systems, and finally, creates a better mood overall. As a result, sleep is imperative for both our physical and mental health. Working hard in university is important, but if we want to succeed, prioritizing our sleep is imperative. Otherwise, we risk burning out and not having the energy to perform at our best.
There is a multitude of reasons why students do not receive enough sleep; it could be from pulling all-nighters, trouble falling asleep, or even staying up to have some downtime. Sometimes it seems like there aren’t enough hours in the day, and we sacrifice our sleep as a result. In a world that’s constantly on the go, it can seem that late at night is the only time we can relax. However, it appears that the cost of staying up late is too high a price. The good news is that since we are not currently in the thick of the fall/winter semesters, the spring/summer is the perfect time to create new habits!
If you find yourself falling behind on sleep and looking to catch up, a good place to start would be identifying what is keeping you up. For example, do you have too much work and need to stay up late to complete everything? Is it from procrastination? Perhaps another reason is that you end up binge-watching Netflix or scrolling on TikTok? It’s imperative to identify what is keeping you from going to sleep at an appropriate time so that you can develop a plan.
Once you have determined your Achilles heel, rearrange your day so that you can go to sleep at a better time. This might mean limiting your phone usage so that you can spend time watching your favourite show earlier in the day, or it might mean getting school work done sooner rather than later. You might even consider rearranging your work schedule if you deem it necessary. In Laura Vanderkam’s Ted Talk, she discusses how time is elastic; if you want to do something, you will make time for it. Although it can be challenging to make certain sacrifices, getting enough sleep will be extremely rewarding for both your GPA and your mental health.
Finally, the experts have blessed us students with five tips that can help us get the right amount of sleep:
Tip #1: Winding Down
Make the intentional effort to shut down electronics and dim lights for at least 15-30 minutes before sleep (preferably one hour if you’re feeling ambitious). This helps our body relax and prepare for sleep, as blue light makes us feel alert and awake as it decreases the production of melatonin. It might be a good time to read, do some knitting, journal, or your own choice of relaxing hobby.
Tip #2: Have a Sleep Routine
If possible, create a regular sleep routine where you go to bed and wake up at a set time so that you can get around 7-8 hours of sleep. Of course, this won’t be possible all the time because of plans with friends and the unpredictability of life in general. However, the more we are able to stabilize our circadian rhythm, the better our sleep will be.
Tip #3: Avoid Caffeine in the Afternoon/Evening
This includes coffee, energy drinks, and even pop! Experts recommend that we don’t consume caffeine after 4 pm, as it can affect our sleep for up to eight hours after drinking.
Tip #4: Nap Right
Naps tend to get a bad rap, but it turns out there is a right way to do them. Generally, napping before 4 pm and only for 20-30 minutes allows us to get a few z’s without disrupting our circadian rhythms.
Tip #5: Create the Right Atmosphere
Additionally, there’s a napping trick called the ‘Nappuccino’. Essentially, you drink some coffee and then take a 20-30 minute nap. When you wake up, you feel energized and refreshed. If you’re a coffee-lover, this napping technique might be for you!
For many students, our workspace can end up being our bedroom. However, experts recommend against studying or going on our phones in bed. This is so that our beds are only associated with sleeping and not stressing over chemistry class. Another tip would be changing around your study spaces (if possible) so that your bedroom can be a more relaxing space.
Hopefully, you now feel more motivated to get to bed a little earlier! Now is the perfect time to settle into a sleep schedule you can rely on come September. And next time you feel tempted to pull an all-nighter, remember that sleep is calling your name!
References:
https://www.wellandgood.com/coffee-nap/
https://aasm.org/college-students-getting-enough-sleep-is-vital-to-academic-success/
https://www.sleepfoundation.org/circadian-rhythm
https://www.ted.com/talks/laura_vanderkam_how_to_gain_control_of_your_free_time?language=en
https://www.thesmujournal.ca/editor/looking-backwards-disconnecting-in-a-hyper-connected-world
https://www.thesmujournal.ca/lifestyle/willpower-and-dopamine