By Lauren Matheny, Lifestyles Editor
The late spring serves as crunch time for many OCU students. With final exams looming, final performances drawing near, and a lagging sense of focus, sleep is often the last thing students think about during this busy period. However, a restful sleep schedule can build a solid basis for a healthy day. But how much sleep is enough?
While the old advice of getting eight hours of sleep each night is still widespread, recent studies have reported that there is no exact amount of sleep a person needs. The “rule of thumb” for college students is seven to nine hours of sleep each night. However, many factors can lead to different levels of individual sleep needs.
The first determining factor is, of course, your level of satisfaction with the sleep you are currently getting. Some students find themselves wide awake and ready to tackle a full day of commitments with only six hours of sleep each night. Others feel grumpy and disoriented if they do not get their full nine hours. Understanding your individual needs is the first step to deciding on the amount of sleep you should get each night.
Another important factor, especially for college students, is the amount of “sleep debt” an individual owes. “Sleep debt” is the number of accumulated hours that have been lost from an average night’s sleep. This loss could come from pulling an all-nighter to study, from having to wake up early for practices, or any sort of illness or immune deficiency. When the “sleep debt” has accumulated enough hours, students will have to sleep for an extra length of time to gain back their energy. Not recouping the “sleep debt” can lead to a lack of energy and increased irritability that make it more difficult to finish daily tasks.
The amount of sleep a student needs is a personal matter, but there are ways everyone can usher in a better night’s rest. The first, and possibly most difficult, involves starting a sleep routine. This means going to bed around the same time every night and waking up at the same time each morning. This allows the body to attach a sleep rhythm to a set schedule; when you are ready to sleep, your body will understand it is time to go to bed.
Another tip involves creating an environment conducive to sleeping. It is recommended that students reserve their bedroom for sleeping and relaxing: studying should be done in a separate space. Allowing time for a pre-bed ritual is also encouraged. Taking a hot shower or bath, putting on lotion, listening to soothing music, or reading a book can all be signals for the body to prepare for sleep.
One common college pre-bed ritual is frowned upon by sleep experts: most recent studies suggest that watching TV or looking at a cell phone screen or laptop is not conducive to sleep. The bright lights release the same stimuli in the brain as sunlight, which contributes to staying awake later.
The results of lack of sleep can be extremely detrimental to student’s lives. Risks include increased risk of drowsy driving, a greater risk of obesity, increased risk of diabetes or heart disease, increased risk for psychiatric conditions like depression and anxiety, and a decreased ability to maintain attention and the ability to remember new information.
While the mantra of many students at the end of the semester is, “I’ll sleep when it’s summer,” a healthy sleep routine can make the difference to a successful final month of school.
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