Photo Courtesy / Lauren Rushing
50 percent of college students reported daytime sleepiness as a major problem, and 70 percent said that they do not get a sufficient amount of sleep, according to a 2014 University of Michigan study.
Named a “public health epidemic” by the Center for Disease Control, sleep deprivation can have a plethora of negative health consequences such as a reduced ability to concentrate, weight gain, memory impairment, a lower threshold for stress, higher blood pressure and an increased risk of having a heart attack, according to Psych Central.
Getting the National Sleep Foundation’s recommended eight hours of sleep is not always feasible for college students, but there are many techniques and tips to start the morning feeling more refreshed.
Typically, a person goes through several cycles of deep sleep and rapid-eye movement sleep, also known as REM, throughout the night, according to Harvard Medical School. If your alarm sounds during the deeper parts of your sleep cycle, it can leave you feeling groggy and fatigued.
Mobile apps like Sleep Cycle and Sleepbot monitor the user’s sleeping patterns and wake you close to your desired time at the lighter parts of sleep. Avoid hitting the snooze button, because those extra minutes of sleep between alarms can throw off your REM cycle.
Creating an atmosphere that is easy to fall asleep in can also help prevent sleep deprivation. A 1999 study found that having warm feet causes you to fall asleep faster, which can be achieved by slipping on a pair of socks before you go to bed.
Dr. Christopher Winter advised in a Huffington Post blog that setting the temperature between 60 and 67 degrees Fahrenheit is ideal for falling asleep.
Aromatherapy is an alternative way to combat sleep deprivation. A study conducted at Wesleyan University found that participants who smelled lavender essential oil received a better night’s sleep. Chamomile, jasmine and vanilla have also been found to produce soothing effects which help its users relax or fall asleep, according to a Canadian Living article.
According to the National Sleep Foundation, taking short 20 to 30 minute naps can quickly boost mood and energy levels.
Mayo Clinic advises that naps should take place after lunch around 2 p.m. or 3 p.m. to avoid interfering with nighttime sleep. However, taking naps can also backfire if you allow yourself to fall into deep sleep. Sleeping too long might leave you feeling even more tired, which can throw off your whole day.
Sticking to a sleep schedule and creating a nighttime ritual, according to Mayo Clinic, can help to create healthy sleeping habits as well.
Those who experience symptoms of insomnia, which may include trouble falling asleep, waking up too early or in the middle of the night, anxiety, depression and daytime sleepiness, should consult a doctor if their condition is disrupting their everyday life.