Noting
but
Sleep…
BY PAU KHAI
Based on Robert Macnish's "The philosophy of sleep"
Do
you ever wonder why sleep is so important to college students?
According to Kathryn from Department of Psychiatry and
Human
Behavior at Brown University indicated that, poor sleep interacted
with academics and mental health, and an education campaign
positively affected
student sleep. As a college student,
we need to put sleep as our first priority
on our schedule.
Because lack of sleep is proven that it has significant
effects on
students. And what many of us didn’t realize
is that,
sleep is the essential to our daily life.
University of North Carolina concludes that, many college
students
are at risk for sleep disorders, and those at risk may also be at risk
for academic failure.
How
much sleep do you need?
o Newborns (0-3 months): Sleep range is 14-17 hours each day
o Infants (4-11 months): Sleep range is12-15 hours
o Toddlers (1-2 years): Sleep range is 11-14 hours
o Preschoolers (3-5): Sleep range is 10-13 hours
o School age children
(6-13): Sleep range is 9-11 hours
o Teenagers (14-17): Sleep range is 8-10 hours
o Younger adults (18-25): Sleep range is 7-9 hours
o Adults (26-64): Sleep range is 7-9 hours
o Older adults (65+): Sleep range is 7-8 hours
SleepFoundation
concludes that majority of college students
need about 7-9 hours of sleep.
The Obstacle
Which
is very challenging for most college students
because of work,
extracurriculars,
assignments, social life, etc.…
were employed:
According
to the figure about 43% of full-time students
and 81% of part-time students were
employed in 2017.
Which is reasonable to conclude that around 60% of
college
students are working part-time and full-time.
In this case the amount of sleep
that students are
recommended by SleepFoundation is almost impossible.
Addition
to this, students are also required to do their
homework or assignments after
class or lecture. As well
as dealing with their privacy and social life at home
or dorm.
Last but not least, students have to study for their exams as well.
Effect of sleep deprivation on health and
body
drains your mental abilities
and put your health
at risk. Sleep deprivation can also
disrupt the functions of your
Central nervous
system, Immune system,
Respiratory system, Digestive system,
Cardiovascular
system, and Endocrine system.
Here are some
long-terms effect of sleep deprivation,
What to do?
1.
Plan
your schedule around your natural rhythm.
-Every person has, his/her own way of how their body
naturally works. Some people might be having a hard
time staying up late or
some people are used to staying
up all night. Whatever the case it may be, know
your natural rhythm
and plan ahead with your schedule.
2.
Get
on the same schedule every night.
-This one is self-explanatory, everyone knows
when your body tents
to become tired at some point. So, known when your
body sent
signals.
3.
Get
outside quickly.
-“You should do this even if you feel poorly," says
Nowakowski. Don’t stay
in your bed for too long. Because if you don’t
get up, your body
is not
fully wake up.
4.
Be
as active as you can in the morning.
-This will help you stay alert throughout your
whole day and
let it
becomes one of your morning routines.
5.
Reward
yourself for getting up on time.
-In order for you to make this as a habit,
eat something that
you always
crave right after you wake up.
6. Aim
to get to bed 8-9 hours before your wakeup time.
-To reach the recommended hours of sleep,
if you are not
doing anything try to go to bed early.
But if you sleep more than the
recommended, there
is a consequences of health problem as well.
7. Unplug before bed.
-This is one of the most important tips for most teenagers.
Our body needs time to wind down, so spend at least
half an hour before bed
away from electronics. This will
help you relax your body and mind.
8. Avoid naps, especially early and
late in the day.
-Taking a nap during the day can get
in the way of your sleep at night.
So, avoid taking nap during daytime
at all cost.
9. Avoid light at night.
-This goes back to the electronics
as well.
Our brain takes light as a cue
to be awake, so always keep yourself
from
exposure of lights at nighttime.
10. If
you are sleeping through lecture,
it’s time to change your sleep schedule.
-This is one of the most important
way of knowing
if you are doing everything
right with all the tips. If you are
having a hard time
trying to stay awake during
lecture, you need to change your
sleep schedule.
Section 005
Runs= 10
Pau Khai
there is a lot of good information in this but i feel like its more towards people with a job around 8 A.M. to 5 P.M. what would be a suggestion for people work 12 A.M to 8 A.M.?
ReplyDeleteI suggest trying hard NOT to work that schedule. During grad school I worked into the wee hours. It set me back, deprived me of sleep and restfulness and perspective. Life has been much better, ever since I became an "Early to rise" guy in the spirit of that famous Poore Richard (Ben Franklin) advice.
DeleteI think that you included a lot of important and helpful information and I enjoyed reading it. I do agree that sleep is important but being a student sometimes gets in the way of sleep. I think that most common reason why student do not get adequate sleep is due to poor time management but also our work load.
ReplyDeleteI have found my effectiveness tanks when I don't have enough sleep, as someone who used to work night shift in a surgical ward, making sure I get at least 7-9 hours of sleep is paramount to me being happy and functioning properly during the day.
ReplyDelete