College Students and 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. Get your Free Guide to sleep disorders. College students who suffer from sleep disorders can experience irritability, anxiety and even weight gain.

It is typical for college students to experience altered sleeping patterns when they leave home for the dorms. Their sleep may be affected by unusual schedules, which fluctuate to accommodate classes, social activities or work.

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.

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.

Students resort to different measures to combat drowsiness from sleep deprivation. The usual suspects are stimulant drinks such as coffee, sodas or energy drinks. Ingesting these drinks can worsen the problem for sleep-deprived students: Drinking caffeinated beverages before bed can cause sleep deprivation.

Recently, in order to gain an edge against sleep deprivation, college students have been turning to prescription drugs intended to treat Attention Deficit Disorder. These drugs, including Ritalin and Adderall, can have serious health consequences and should not be taken without a doctor's consent.

Side effects of these drugs include irregular sleeping cycles and irregular heartbeat. Some people have even died from taking these medications.

Students will often turn to alcohol to relax after stressful classes or to prepare for bedtime. While alcohol may make you feel drowsy, drinking it can reduce your quality of sleep.

Drinking before bed can increase the number of times you wake up during the night. This prevents your body from getting enough deep sleep, which the body needs in order to function properly. An ongoing lack of deep sleep can lead to daytime fatigue.

Other drugs that college students may take that can affect sleep include:

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.

Resources

Daily Toreador [Lubbock] (2005, September 28). Sleep Deprivation a Problem for Many College Students.

Marquette Tribune [Milwaukee] (2006, December 20). Non-Prescription Drug Use at Finals Can be Dangerous.

WebMD (2005). Sleep Deprivation. Retrieved December 28, 2006 from the WebMD Web site: http://www.webmd.com/content/article/105/107676.htm.