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Content
Insomnia or Lack of
Sleep May Affect Your Studying Efficiency?
September 11th, 2017
BY DAVID GUTIERREZ
College students are busy with classes, homework, social lives, and
oftentimes, jobs on top of everything else. That doesn’t leave much time for
sleep, so many college students end up getting less than the recommended 7-9
hours per night. Most students average somewhere closer to 6 hours,
which is close to the recommended amount, but there’s a significant portion of
the college community getting far less sleep than that.
Unfortunately, even an hour of missing sleep per night can add up,
negatively impacting your study habits—and your college performance in general.
How Insomnia Affects Your Studies
Missing out on sleep regularly may not seem like a
big deal if you’re able to get to class on time and muddle through with the
help of caffeine—especially if the other members of your peer group are going
through the same experience.
However, lack of sleep can affect your studies in multiple ways:
§ Missing sleep—even
one night of it—can interfere with your ability to focus. Your brain will have
trouble staying on task, which means you’ll drift off in the middle of a
lecture, and you’ll find yourself re-reading the same sentence, over and over
again while studying on your own. It’s an incredibly inefficient way to
study—and a frustrating one at that.
§ Tiredness and
sleeplessness are also associated with impaired
memory, even if you take caffeine to counteract your feelings of
exhaustion. That means you’re less likely to remember details you hear, see, or
read about, which defeats the entire purpose of studying.
§ To a lesser extent,
missing out on sleep can impact your mood, which can, in turn, impact your
performance in class. If you’re chronically irritable and/or depressed, you may
refuse to go to class altogether, or skip out in the middle of a study group
because you’re frustrated with the other people.
§ Finally, don’t
underestimate the impact that missing sleep can have on your health. You’ll be
more susceptible to mental health disorders like anxiety and depression, and
you’ll also be more vulnerable to colds and
physical illnesses—which can take you out of school for days.
Identifying the Root Cause
There are many simple, practical tips for getting a better
night’s sleep, but chances are, there’s one or more underlying root causes
specifically responsible for your lack of sufficient sleep. Identifying and
understanding them is the best way to improve your sleep habits.
These are some of the most common:
§ Noisy
roommates. If your roommates are night owls, they may disturb you while you’re
trying to sleep. They may also bother you unintentionally; since stress is
a leading cause of snoring,
it’s entirely possible that one or more of your roommates could start snoring
during their time at college. Either way, you’ll need to have an open
conversation about how you can accommodate each other’s needs, potentially
including finding a new roommate (in extreme situations).
§ Overbooked
schedules. You may also have an overbooked schedule, especially if you’re working
in addition to being a full-time college student. If you have 17 hours of
activities booked in your schedule for the day, that leaves you only 7 hours to
get home, decompress, and get to sleep. If this is the case, it may be time to
cut some activities.
§ Insomnia and stress are highly
correlated, so it’s natural to experience sleeplessness in
high-stress situations, such as the week before finals. Take precautions to
reduce and manage your stress load, such as physically exercising and
meditating.
§ Misplaced
priorities. You may also be losing sleep simply because you haven’t made it a
priority. You might prefer staying up late at night with your friends, or
attending parties in addition to your already-packed workload. You have to make
sleep a priority, or it isn’t going to work.
§ Formal sleep disorders. In rare cases, you
may be experiencing an inherited sleep disorder, independent of what you’re
experiencing at college. It’s worth talking to a doctor to find out.
If you want to perform at your best and study more effectively, you need
to get the full amount of the recommended 7 to 9 hours of sleep every night.
That may require making some sacrifices, and rearranging your schedule, but
ultimately, you’ll be able to learn more in less time, and you’ll feel happier,
healthier, and more energetic. Don’t let something simple, like lack of sleep,
prevent you from making the most of your college experience.
David Gutierrez has worked in the field of web design since 2005. Right
now he started learning Java in order to get second occupation. His
professional interests defined major topics of his articles. David writes about
new web design software, recently discovered professional tricks and also
monitors the latest updates of the web development.
Causes and consequences of sleepiness among college students
This article has
been cited by other articles in PMC.
Abstract
Daytime sleepiness, sleep deprivation,
and irregular sleep schedules are highly prevalent among college students, as
50% report daytime sleepiness and 70% attain insufficient sleep. The
consequences of sleep deprivation and daytime sleepiness are especially
problematic to college students and can result in lower grade point averages,
increased risk of academic failure, compromised learning, impaired mood, and
increased risk of motor vehicle accidents. This article reviews the current
prevalence of sleepiness and sleep deprivation among college students,
contributing factors for sleep deprivation, and the role of sleep in learning
and memory. The impact of sleep and sleep disorders on academics, grade point
average, driving, and mood will be examined. Most importantly, effective and
viable interventions to decrease sleepiness and sleep deprivation through sleep
education classes, online programs, encouragement of naps, and adjustment of
class time will be reviewed. This paper highlights that addressing sleep
issues, which are not often considered as a risk factor for depression and
academic failure, should be encouraged. Promotion of university and college policies
and class schedules that encourage healthy and adequate sleep could have a
significant impact on the sleep, learning, and health of college students.
Future research to investigate effective and feasible interventions, which
disseminate both sleep knowledge and encouragement of healthy sleep habits to
college students in a time and cost effective manner, is a priority.
Keywords: grade point average, GPA, sleep deprivation,
academic performance, adolescence, sleep education programs
Sleep deprivation: Impact on cognitive performance
This article has
been cited by other articles in PMC.
Abstract
Today,
prolonged wakefulness is a widespread phenomenon. Nevertheless, in the field of
sleep and wakefulness, several unanswered questions remain. Prolonged
wakefulness can be due to acute total sleep deprivation (SD) or to chronic
partial sleep restriction. Although the latter is more common in everyday life,
the effects of total SD have been examined more thoroughly. Both total and
partial SD induce adverse changes in cognitive performance. First and foremost,
total SD impairs attention and working memory, but it also affects other
functions, such as long-term memory and decision-making. Partial SD is found to
influence attention, especially vigilance. Studies on its effects on more
demanding cognitive functions are lacking. Coping with SD depends on several
factors, especially aging and gender. Also interindividual differences in
responses are substantial. In addition to coping with SD, recovering from it
also deserves attention. Cognitive recovery processes, although insufficiently
studied, seem to be more demanding in partial sleep restriction than in total
SD.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
Science News
from research organizations
Sleep
Restriction Affects Children's Speech
Date:
June 13, 2007
Source:
American Academy of
Sleep Medicine
Summary:
Sleep restriction can alter
children's initial stages of speech perception, which could contribute to
disruptions in cognitive and linguistic functioning -- skills necessary for
reading and language development and comprehension.
Share:
FULL STORY
Research examining the impact of sleep in school-age children suggests
that even mild sleep loss produces marked deficits in their cognitive
development and functioning. Sleep restriction can alter children's initial
stages of speech perception, which could contribute to disruptions in cognitive
and linguistic functioning -- skills necessary for reading and language
development and comprehension, according to recent research.
Rachel Waford, of the University of Louisville, who authored the study,
recorded event-related potentials, as a measure of neurocognitive development,
from 32 children six-to-seven years of age while they listened to the following
computer-generated speech syllables: /ba/, /da/ and /ga/.
The results showed that those children not getting an adequate amount of
sleep were more likely to phonetically code incorrectly different speech
sounds.
"Our research has shown that even minor sleep loss of one hour less
per night for seven nights contributes to disruptions in neurocognitive
functioning," said Waford. "The early school years are crucial
windows that determine future learning. Therefore, it is imperative that
children in this age range are well-rested to prepare for the demands of the
school day."
Experts recommend that children in pre-school sleep between 11-13 hours
a night, and school-aged children between 10-11 hours of sleep a night.
Your child should follow these steps to get a good night's sleep:
·
Follow a consistent bedtime routine.
·
Establish a relaxing setting at bedtime.
·
Get a full night's sleep every night.
·
Avoid foods or drinks that contain caffeine, as well as any medicine
that has a stimulant, prior to bedtime.
·
Do not go to bed hungry, but don't eat a big meal before bedtime either.
·
The bedroom should be quiet, dark and a little bit cool.
·
Get up at the same time every morning.
An abstract of this research was presented June 12 at SLEEP 2007, the
21st Annual Meeting of the Associated Professional Sleep Societies.
Sleep deprivation: Impact on cognitive performance
This article has
been cited by other articles in PMC.
Abstract
Today,
prolonged wakefulness is a widespread phenomenon. Nevertheless, in the field of
sleep and wakefulness, several unanswered questions remain. Prolonged
wakefulness can be due to acute total sleep deprivation (SD) or to chronic
partial sleep restriction. Although the latter is more common in everyday life,
the effects of total SD have been examined more thoroughly. Both total and
partial SD induce adverse changes in cognitive performance. First and foremost,
total SD impairs attention and working memory, but it also affects other
functions, such as long-term memory and decision-making. Partial SD is found to
influence attention, especially vigilance. Studies on its effects on more
demanding cognitive functions are lacking. Coping with SD depends on several
factors, especially aging and gender. Also interindividual differences in
responses are substantial. In addition to coping with SD, recovering from it
also deserves attention. Cognitive recovery processes, although insufficiently
studied, seem to be more demanding in partial sleep restriction than in total
SD.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
Science News
from research organizations
Sleep
Restriction Affects Children's Speech
Date:
June 13, 2007
Source:
American Academy of
Sleep Medicine
Summary:
Sleep restriction can alter
children's initial stages of speech perception, which could contribute to
disruptions in cognitive and linguistic functioning -- skills necessary for
reading and language development and comprehension.
Share:
FULL STORY
Research examining the impact of sleep in school-age children suggests
that even mild sleep loss produces marked deficits in their cognitive
development and functioning. Sleep restriction can alter children's initial
stages of speech perception, which could contribute to disruptions in cognitive
and linguistic functioning -- skills necessary for reading and language
development and comprehension, according to recent research.
Rachel Waford, of the University of Louisville, who authored the study,
recorded event-related potentials, as a measure of neurocognitive development,
from 32 children six-to-seven years of age while they listened to the following
computer-generated speech syllables: /ba/, /da/ and /ga/.
The results showed that those children not getting an adequate amount of
sleep were more likely to phonetically code incorrectly different speech
sounds.
"Our research has shown that even minor sleep loss of one hour less
per night for seven nights contributes to disruptions in neurocognitive
functioning," said Waford. "The early school years are crucial
windows that determine future learning. Therefore, it is imperative that
children in this age range are well-rested to prepare for the demands of the
school day."
Experts recommend that children in pre-school sleep between 11-13 hours
a night, and school-aged children between 10-11 hours of sleep a night.
Your child should follow these steps to get a good night's sleep:
·
Follow a consistent bedtime routine.
·
Establish a relaxing setting at bedtime.
·
Get a full night's sleep every night.
·
Avoid foods or drinks that contain caffeine, as well as any medicine
that has a stimulant, prior to bedtime.
·
Do not go to bed hungry, but don't eat a big meal before bedtime either.
·
The bedroom should be quiet, dark and a little bit cool.
·
Get up at the same time every morning.
An abstract of this research was presented June 12 at SLEEP 2007, the
21st Annual Meeting of the Associated Professional Sleep Societies.
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