How to Optimize Your College Sleep Cycle
How to Optimize Your College Sleep Cycle via SlugBooks
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Facts and stats about sleep.
- Why sleep is essential: it recharges the brain, consolidates learning, releases important hormones and repairs your cells.
- The body’s clock typically works on a 24.2 hour cycle.
- The national sleep foundation suggests that adults need 7-9 hours of sleep on average.
- Problems Associated with Lack of Sleep:
- 23.2% of US adults report poorer concentration
- 18.2% of US adults report forgetfulness
- 13.3% of US adults report neglecting hobbies
- 11.3% of US adults report difficulty driving
- 10.5% of US adult report neglecting financial affairs
- 8.6% of US adults report work interference
- -35% of American adults sleep fewer than 7 hours a day.
- -54% of American adults have symptoms of insomnia more than once a week.
- -25% of American adults don’t get enough sleep to be alert.
- -43.7% of 18-25 year olds in the US report falling asleep unintentionally in the daytime.
- -50-70 million Americans have a sleeping disorder.
- 11% of adults in America use alcohol as a sleep aid
- 7% of adults in America use prescription sleeping medication
- 9% of adults in America use over-the-counter sleep aids
Sleep and the College Students
- 70% of college students sleep less than 8 hours a night.
- 68% of students have trouble falling asleep because of stress.
- 12% of students with sleep problems miss or fall asleep in class three or more times a month.
- 20% of students pull all-nighters at least once a month.
- 35% of students stay up until 3am at least once a week.
Monophasic sleep has 5 stages
- Stage 1: Lightest stage of sleep: the brain produces high amplitude theta waves.
- Stage 2: Brain produces rhythmic brain wave activity know as sleep spindles.
- Stage 3: Transition between light sleep and very deep sleep.
- Stage 4: Slow brain waves known as delta waves are produced. Very deep sleep.
- Stage 5: Dreaming occurs in this stage of sleep, also known as REM sleep. Brain and other body systems become more active but muscles further relax. 1-2 hours are spent in REM sleep each night.
Monophasic and polyphasic sleep
- -Monophasic: 8 hours total sleep, within 1 block, 4 REM cycles, 33.3% of the day is spent asleep.
- -Segmented Polyphasic: 7 hours of total sleep, within 2 sleep blocks, 29.2% of the day is spent asleep.
- -Biphasic Polyphasic: 6.3-6.5 hours of total sleep, within 2 sleep blocks (1 core block of 5-6 hours, and 1 20-90 minute nap) – 26.4-27% of the day is spent asleep.
- -Dual-core Polyphasic: 4.6-5.3 hours of total sleep, within 2-3 sleep blocks (1 core block of 2.5-3.5 hours, and 1-2 20 minute naps). 19.2-22.2% of day is spent asleep.
- -Everyman Polyphasic: 2.8-5.2 hours of total sleep, within 3-6 sleep blocks (1 core block of 1.5-4.5 hours, and 2-5 20 minute naps. 11.8-21.5% of day is spent asleep.
- -Dymaxion Polyphasic: 2 hours of total sleep, with 4 blocks (4 30 minute naps). Only 8.33% of day is spent asleep!
- -Uberman Polyphasic: 2 hours of total sleep, with 6 blocks (6 20 minute naps). 8.33% of day is spent asleep.
- Polyphasic sleep may cause poorer performance and log-term damage.
- Almost 80% of Americans agree that lack of sleep causes health issues.
- 7 out of 10 Americans report that they are not getting the recommended 7.5+ hours of sleep each night.
- Sleeping less than 6 hours 4x’es your chance of getting a stroke compared to people sleeping 7+ hours.
- Sleeping less than 4 hours results in a 28% increase in ghrelin, a hormone that triggers hunger.
- Americans with 9+ hours of sleep are more likely to engage in high intensity activities.
- The best time to nap is during the afternoon (‘siesta’ time).
- Naps in the morning may be less effective.
- Naps in the evening may cause grogginess or oversleeping.
- Over 50% of American adults nap at least once a week.
Other Sleep Tips
- Stick to a regular sleep cycle
- Eat meals at set times
- Make sure you can wake up comfortably without an alarm clock – if not, go to bed earlier.
- Don’t study in bed.
- Don’t use electronics late at night.
- Avoid caffeine and alcohol before bed.
- Eat a small low-GI snack before bed.