About 7.7 % of college students have insomnia. Many forego sleep to study, particularly at the end of the semester, and are unaware of the adverse health effects of sleep deprivation. Nonetheless, all students must have at least 6-8 hours of sleep each day.
What are the causes of sleep deprivation in students?
The causes of sleep deprivation among students can be either involuntary or voluntary. Some fail to sleep when they feel sleepy, while others have interrupted sleep due to illnesses. The leading causes are;
Lifestyle-The things that you engage in determine how well you sleep at night. For instance, if you drink caffeine or alcohol before going to bed, you’re likely to have interrupted sleep. Studying for long hours at night can also affect your regular circadian rhythm pattern resulting in sleeplessness. With so many assignments to submit, how it is possible to sleep for long hours? You don’t need to struggle with your class-work anymore. Type “pay someone to do my homework online” on Google, and you’ll be surprised by the number of professionals who are willing to assist you. They can help with your class projects, essays, quizzes, and even tests.
Medication– Some drugs can interfere with your natural rhythms. Taking medicines to treat insomnia makes the situation worse. Sleeping pills can affect your natural body patterns, and your sleep pattern is no exception.
Illnesses-Some health conditions can cause a lot of body pain, which can, in return, cause sleeplessness. Students suffering from conditions like arthritis, depression, and post-traumatic stress disorder are likely to suffer from insomnia.
What are sleep deprivation solutions?
Set a sleep routine
A regular sleep routine will calm you down, help you to transition from being awake, and fall asleep faster. A routine will help you learn good sleep habits and make heighten your chances of staying asleep throughout the night. It may be tempting to stay in bed al little longer, but this will alter your sleep cycle. Set a mealtime routine and eat some hours before bedtime. Be consistent, sleep early, and at the same time every day.
Wind down before going to bed
Engage in activities that will help you relax your mind and body before going to bed. These include going for a short walk, reading your favorite book, and practicing meditation. Also, avoid distractions, turn off your phone, switch off the TV, and limit the amount of light in the room.
Avoid studying in bed:
Not studying in bed is an excellent way of dealing with sleep deprivation among students. Designate a comfortable study space, which will be very beneficial if taking an online course. By so doing, your brain will associate the bed with sleep, which will boost your chances of getting quality sleep.
Limit day-time naps
The nap can help you deal with mid-afternoon sluggishness but affect your sleep if not done rightly. Limit naps during the day, otherwise, you’ll feel tired and less sleepy at night. If you must take a power nap in the afternoon, anything less than 30 minutes works best.
Regular exercises will enhance your cardiovascular function, tone tour muscles, elevate your mood, and help you sleep better. What’s the relationship between sleep and exercise? Working out stresses your body physically, and your body gets more deep sleep as a way of compensating for this stress. Moreover, your body temperature tends to rise as you exercise and drops after some time. The drop in temperature acts as a trigger to help you sleep more.
The bottom line:
Why is sleep important? Adequate rest is a vital body function, and lack of it can affect your body both mentally and physically. Students need enough rest, and this ensures optimal concentration during the day. Some of the best ways to combat sleep deprivation among students are, setting a bedtime and meal routine, limiting naps, and winding down before sleeping.