How Sleep Deprivation Affects Your Brain & Body

HOW SLEEP DEPRIVATION IMPACTS It turns out there may be more truth in the old college saying "Sleep, study, socialize: Choose two" than we'd like to admit. A University of Cincinnati study has found many students are not getting enough sleep or practicing proper sleep habits. As a result, they may not be getting the most out of their education. YOUR BRAIN AND BODY SLEEP DEPRIVATION STATISTICS Only 24% of students reported getting an adequate amount of sleep each night. Of these students, 20.8% reported getting 8 or more hours of sleep each night. ןייוי : 54.8% reported getting less than 7 hours of sleep. Sleep deprivation has been linked to lower GPAS. A Brown University study showed 73% of students reported sleep problems. Only 11% of students reported good sleep. $. Not getting enough sleep can impact a student's concentration and memory, two essentials for college. A study at St. Lawrence University in New York revealed that 2/3 of students had pulled at least one all-nighter during a semester. Financial concerns, time management, and stress are the main reasons why students don't sleep. .... College students who suffered from insomnia in the past three months: 18% men Students who get A's and B's sleep 35 minutes more each night than those who get D's and F's. 30% women HOW TO GET BETTER SLEEP A good night's sleep means setting up the proper bedtime ritual to get the best sleep possible. Here are some of the study's suggestions on what do do and what to avoid: Avoid going to bed and getting up at different times. Restrict caffeine, Avoid intense exercise Write out worries in a Be physically active each day. alcohol and nicotine within one hour of personal journal to relieve stress. within one hour. bedtime. Avoid long naps -- a 15-minute "power nap" is enough. Avoid games and social networking that keep you alert. Avoid studying, reading, eating or watching TV in bed. Use the bed for sleep, not for studying for Set up a comfortable and quiet sleeping environment. Eliminate too much light in the bedroom. Keep it low lit. exams. HOW MUCH SLEEP DO WE NEED? Most adults need seven to eight hours of restful sleep per night. HOW DOES SLEEP HELP? If that doesn't seem right for you, track when you naturally fall asleep and wake up without an alarm clock. That may help give you an idea of how many hours you need. Your body fights off common infections by releasing hormones. Energy expended during the day is restored. CAN I OVERSLEEP? Oversleeping can lead to similar problems as sleep deprivation. It has been shown to increase the risk of heart problems, obesity and cognitive impairment. Your brain is actively working to create new pathways. Your heart rate and blood pressure is reduced. 4 HOW TO EAT BETTER FOR SLEEP If you eat the right foods, sleep may come easier at night. Here are a few tips: DON'T SKIMP, THEN SPLURGE STRIKE THE PROPER BALANCE EAT EARLY AND DON'T BE A PARTY GO HERBAL WITH OFTEN VICTIM CHAMOMILE TEA Skipping midday meals can throw off your body's normal sleep pattern. Nutritious foods help your body maintain hormonal balance. A diet with foods high in B vitamins, calcium, and zinc will help you rest. Avoid fatty and spicy foods, which spark indigestion and reflux. This tea acts as a mild sedative, which helps calm your body to sleep. Science Daily | Campus Mind Works | Fitness Magazine| SOURCES USA Today | Improve your Sleep || Online College.org Information provided by: http://www.onlinecollege.org/