Students need more sleep

Like oxygen, food and water, all human beings need sleep -- especially college students.

Long days with too much to do and not enough time to do it are often considered the norm for college students. In the midst of competing pressures and demands, students often neglect the need for adequate sleep.

A recent study by the American College Health Association found lack of sleep to be one of the top three health problems among college students.

Students often find their lives consumed by a variety of activities such as work, studying, socializing and athletics. Such crowded schedules can result in students cheating themselves out of the recommended eight to 10 hours of sleep per night.

"I usually sleep a maximum of six hours a night," said Weber State University senior Jason Wright. "Sometimes I want to get more sleep, but it feels like I have too much to do."

According to WSU physician Dr. Shawn McQuilkin, sleep deprivation can lead to a lower immune system and increased susceptibility to disease, as well as increased levels of irritability.

Missing out on sleep can also lead to fatigue and hinder students' class attendance and academic performance.

"Without sleep, the fatigue is there," said WSU psychology professor Ed Gardiner. "The ability to make certain mental connections with rapidity becomes much more difficult, and the ability to be enthused about the learning process itself is diminished greatly."

Sufficient sleep time is essential for students to effectively perform everyday psychological processes such as learning, reasoning and emotional adjustment.

"I know that if I don't get enough sleep, I can be really grumpy or just plain out of it," said WSU sophomore Liz Hood. "I'll find myself dozing off in class -- if I make it there."

Students may try to compensate for irregular sleep schedules or late nights by napping, which may prove to impair their sleeping ability.

"Regular napping is a problem and reflects an imbalance," McQuilkin said. "Sleep reboots the brain and allows the immune system to recharge."

If students find themselves in need of a mental recharge, Gardiner recommends learning to "power nap."

Power napping is a brief nap lasting only 10 to 15 minutes, but can be physically and mentally rejuvenating.

"Cultivating the ability to power nap makes fatigue and weariness not such an ominous thing because you know you can do something about it," Gardiner said. "A power nap is very reviving. You're back alert and able to accomplish things."

According to Dr. McQuilkin, maintaining a regular sleep schedule is one of the most important factors in good sleep hygiene.

Methods for achieving better sleep habits include establishing a regular bedtime and wake-up time; reserving the bedroom for sleep and romantic purposes only; avoiding stimulants such as caffeine, nicotine and exercise before bed; keeping the bedroom slightly cool; avoiding alcohol before bed; and eliminating unwanted noise or using white noise, such as a fan, to aid in sleep.

Learning to relax before going to bed can also aid in achieving quality sleep.

"People say, 'Oh, I know how to relax,' but maybe they don't," Gardiner said. "The physical relaxation response is something that has to be learned, and then people have to choose to relax."

Relaxation can be mastered through relaxation tapes and practicing various relaxation techniques.

Maintaining good sleep habits can prevent more serious sleep disorders from developing later in life, in addition to greatly benefiting students' overall lives.

You can leave a message for correspondent Krista Peitschman at 626-7621.