Northern Arizona University

     

 College Students & Sleep Deprivation

With all the studying, partying and classes, sleep deprivation and college students go hand in hand. Most people need six to eight hours of sleep each night to function properly. However, studies find approximately 20 percent of college students suffer from sleeping disorders, including insomnia. College students who suffer from sleep disorders can experience irritability, anxiety and even weight gain.

 

Common Reasons for College Sleep Deprivation

It is typical for college students to experience altered sleeping patterns when they leave home for the dorms.

Students may also find themselves staying up late at night to study and cram for exams. Excessive partying can also be a reason for sleep deprivation, as alcohol can disturb sleeping patterns. Many students also report that they are unable to fall asleep because they are worried about finding a job and securing their futures beyond college.

Effects of Sleep Deprivation on College Students

Students who are losing sleep for any reason may be needlessly harming their bodies. According to the Covenant Sleep Center, students who do not get enough shut-eye can face long-term consequences beyond grogginess. Seizure, stroke and heart attacks are also possible consequences of sleep deprivation.

In the short term, sleep deprivation can lead to irritability and exhaustion. A body without proper rest will not operate at its optimum performance. For that reason, many who suffer from sleep deprivation increase their food intake. This may be one reason why some college students pack on the dreaded "freshman 15," a weight-gain phenomenon common among new college students.

 

Solutions for Sleep Deprivation

The number one recommendation from doctors and sleep specialists for those concerned about sleep deprivation in college is to exercise. Exercise can help establish healthy sleeping patterns and will make it easier to fall asleep at the end of the day.

It is important to note, however, that you should not exercise right before bedtime, as exercise stimulates the body and will make falling asleep more difficult for a while. Experts recommend exercising at least three hours before bedtime.

Naps can be helpful, but only if planned properly. Experts suggest napping only once a day in the early afternoon and for no more than 20 or 30 minutes. Taking long naps can affect your ability to fall asleep at bedtime.

Additionally, experts recommend setting aside at least a few days per week for a full night's sleep. While it is recommended that people sleep and wake the same time every day in order to maintain a healthy sleep schedule, some experts recommend trying to get more sleep at least a couple of times a week. Even if you can't get eight hours every night, getting eight hours one or two days each week will help prevent long-term health issues.

 

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