Learning About Sleep
Getting enough sleep helps your body and mind rest and repair and is essential to obtaining the energy necessary to manage stress.
What is sleep?
Sleep is regulated by our biological rhythms that are generally governed by the circadian rhythms of the earth, moon, and sun. The rotation of earth from morning to night influences our body. It is important for our bodies to be inline with these circadian rhythms, to be awake in the day and sleep when it is dark.
What about light and melatonin?
Light and melatonin, a neurochemical in our bodies, are key factors in our sleep-awake cycle. When the sun sets and lights go low, melatonin is usually released. When the sun rises and light reappears, the production of melatonin is suppressed. When one spends too much time in a room with bright lights or in front of computer monitor late into the night, the release of melatonin is delayed causing disruption to the sleep-awake cycle.
Many students also alter their own biological clocks by not going to sleep when it is dark, not waking at a regular time, and not sleeping the length of time needed.
What is REM (Rapid Eye Movement)?
There are 4 stages of sleep in Non-REM (Rapid Eye Movement):
1. Transitional - time between wakefulness and sleep. This stage usually lasts 3-5
minutes.
2. This stage brings you to a slightly deeper sleep that lasts 30-40 minutes. 50%
of our sleep time is spent in this phase.
3-4. During these 2 stages, brain activity slows down. Sleep becomes deeper.
First REM cycle lasts about 2-10 minutes, and with each cycle, REM sleep increases in duration.
How much sleep do college students need?
Most young adults need 8-10 hours/night, but most only get 6-7 hours/night.
How does lack of sleep effect my life?
- Increases irritability, may make someone more short-tempered, emotional
- Aggravates stress
- Results in a shorter life span
- Decreases memory, motivation, concentration, problem solving skills
- Decreases creativity
- Increases fatigue
- Impacts athletic performance, driving and other motor skills
- Increases proneness to accidents and injuries
- Greater likelihood of headaches and stomach upset
- Impacts the immune system making it easier to get sick and stay ill longer
- Can lead to significantly greater psychosocial issues such as depression, anxiety, cognitive difficulties
Can I make up for sleep I don’t get?
No, you can’t make up for not getting enough sleep during the week by “binge sleeping” on weekends. This pushes biological clock further off schedule.
What about naps?
Daily naps are okay but should be limited to 20-30 minutes a day; if longer it can interfere with your ability to get to sleep and to stay asleep. Even if you don’t fall asleep, finding 20-30 minutes in the course of your day to lie down, be motionless and close your eyes has numerous benefits.
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