It seems that whenever students talk about what they are going to do on the weekend or during a break in their activities, the phrase 鈥淚鈥檓 going to catch up on sleep,鈥� usually shows up. Most students have several responsibilities. It seems that pushing their bodies to the limit is become pretty standard. Then, when they feel really tired, they try to 鈥渃atch up鈥� on the sleep that they have missed. While we can get away with this every now and then, our bodies are not designed to work this way.
Every night that we get less sleep than we need, we accumulate 鈥淪leep Debit.鈥� When you don鈥檛 sleep well for several nights, you can鈥檛 just over-sleep one night and have your sleep debit cleared. The only way to clear sleep debit is by consistently getting the sleep that you need. The more nights you get the needed amount of sleep, the more the sleep debit decreases. The problem is, the more sleep debit we have, the less able we are to recognize it.
Sleep Debit has an impact on learning and academic performance. When we haven鈥檛 slept well, we are not able to 鈥渃onsolidate鈥� memories. This means we won鈥檛 be able to remember the information we study as effectively. While pulling that all-nighter might seem like a good idea because you do not feel prepared, research suggests that you will do worse overall because your ability to recall information and process it is hindered by sleep loss. Instead, try to keep a regular sleep schedule to help you maintain your focus in classes and while studying. Then, let your brain go to work while you sleep and consolidate that information so that you can access it again later.
Sleep debit also impacts our mood and ability to manage stress. If you are having trouble getting the sleep that you need, try developing good sleep habits, or 鈥渟leep hygiene.鈥� The research indicates that good sleep hygiene habits can lead to long-term solutions to many sleep difficulties.
These habits include:
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Going to bed and getting out of bed at the same times every day. Yes, this includes weekends and breaks.
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No electronics one hour before bedtime
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Have a bedtime routine
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If you have been in bed for more than 20 minutes, and are still awake, get up and engage in a calming activity for the next 20 minutes (remember, no electronics) and then try going to bed again. Make sure that the activity is not very interesting, or this will make it harder to go back to sleep.
These are just a few of the habits that can help lead to better sleep at night. If you are having sleep difficulties that are interfering with the way you want to live your life, remember that Counseling and Psychological Services is here to help!