How to Optimize Your College Sleep Cycle

How to Optimize Your College Sleep Cycle via SlugBooks

–

Full Text of Infographic if picture isn’t loading

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.

Sleeping Aids

• 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.

Health

• 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.

Napping

• 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.

Sources:

• http://www.cdc.gov/features/dssleep/
• http://www.theaggie.org/2010/02/17/sleep-deprivation-sours-amoung-college-students/
• http://dustincurtis.com/sleep.html
• http://news.ycombinator.com/item?id=960783
• http://bettersleep.org/better-sleep/the-science-of-sleep/sleep-statics-research
• http://en.wikipedia.org/wiki/Polyphasic_sleep
• http://www.supermemo.com/articles/polyphasic.html
• http://www.supermemo.com/articles/polyphasic2010.htm
• http://www.huffingtonpost.com/2012/08/31/sleep-tips-for-college-st_0_n_1846154.html
• http://www.sleepandyou.com/about-sleep-stats.htm
• http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm