User:Glbeck/Sleep deprivation in higher education

Sleep hygiene
* Being consistent in these habits can lead to increased daytime energy level, improved mood, enhanced immune system function, and decreased stress. (https://www.baptisthealth.com/blog/health-and-wellness/why-is-sleep-hygiene-important#:~:text=Benefits%20of%20Good%20Sleep%20Hygiene&text=Increased%20daytime%20energy%20level,Decreased%20stress)

Circadian rhythm
* This imbalance in circadian rhythm can lead to extremely harmful affects on students' learning and memory processes (https://escholarship.org/content/qt0877809q/qt0877809q_noSplash_1ec7ce07c65ce3f4eff20e73f85ce4f1.pdf?t=pbe353). This is in part because the circadian rhythm has a "master clock," which is located in the same part of the brain that is responsible for forming memories, learning, and emotions (https://www.iomcworld.org/open-access/what-role-do-circadian-rhythms-play-in-learning-and-memory-2155-9562-1000367.pdf

* Additionally, many college students have jobs outside of school that increase the length of time they spend awake. Some may have class most of the day then work most of the night, or vise versa. Either one of these would be enough to change their already-established circadian rhythm and on "off days" make them sleepy when they should be awake and wide awake when they should be asleep.

Scheduling
Many college students have variable day-to-day class schedules that change one's daily *routine.

* On top of this, many students live with roommates and/or near neighbors that might not adhere to the same sleep schedule, thus disrupting theirs. *All of this doesn't even include extra activities like appointments, meetings, etc. that take up even more of the day.

Stimulants
Those who use stimulants report worse sleep qualities, *like increased sleep onset latency and reduced sleep efficiency by blocking dopamine reuptake, stimulating dopamine release, or both (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065567/ )Through a study conducted within 119 colleges and universities across the US, 6.9% of stimulants used present a lifetime prevalence for students. Men are more likely to use stimulants, caffeine, and energy drinks, *though women are more likely to use stimulants solely for the purpose of energy. Non-prescribed use of stimulants can increase the use of alcohol, cocaine, and marijuana.

Caffeine
* One-tenth of the US population already suffers from insomnia, and in turn caffeine is often used as a countermeasure for the side effects associated with this lack of sleep (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6230475/#:~:text=Heavier%20caffeine%20consumption%2C%20compared%20with,consumption%20and%20lower%20sleep%20duration. ) *However, consuming large amounts of caffeine (versus consuming light or no caffeine) is associated with higher insomnia symptoms and daytime sleepiness (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6230475/#:~:text=Heavier%20caffeine%20consumption%2C%20compared%20with,consumption%20and%20lower%20sleep%20duration.)

College students often drink coffee as their source of caffeine. 2-4 cups of coffee at night can increase the time it takes to fall asleep to nearly twice the normal amount*. *The average time takes roughly 6.3 minutes, but with caffeine *usage it raises it to 12.1 minutes. Energy drinks are also a widely used form of caffeine *due to their wide availability and evolving promises to meet all kinds of needs, such as improved academic or mental performance. Additionally, energy drinks are associated with the higher risk of alcohol, drug, and stimulant usage, *as well as increased insomnia symptoms, specifically in people with higher levels of baseline anxiety. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6230475/#:~:text=Heavier%20caffeine%20consumption%2C%20compared%20with,consumption%20and%20lower%20sleep%20duration.)

Adderall
accumulation of “sleep debt.” *When you sleep fewer hours than you need, you acquire a "sleep debt," which adds up over time and negatively impacts your health (https://www.webmd.com/sleep-disorders/what-is-sleep-debt). *The effects of this debt can be loss of focus, weakened immune system, difficulty processing and storing new information, and eventually as debt accumulates, hypertension, diabetes mellitus, coronary heart disease, obesity, and cardiovascular diseases. (https://www.webmd.com/sleep-disorders/what-is-sleep-debt) Furthermore, frequent use of adderall during the day and night can lead to sleep deprivation and insomnia.

Sleep cycles
The dual process theory determines that certain types of memory depend on specific sleep states, like REM and NREM (*non-REM) *states. REM sleep deprivation can reduce sleep-induced improvement such as visual perception, thus influencing how one learns.

Attention and memory
Even if a student is staying awake in class, their ability to pay attention in class is severely diminished. 23.2% of students who don’t get enough sleep every night report that they have trouble being able to concentrate on things. *Scientists have found that sleep deprivation leads to lower alertness and concentration, resulting in becoming confused more easily. Because of this, the ability to perform tasks requiring complex thought or logical reasoning is diminished (https://www.webmd.com/sleep-disorders/features/emotions-cognitive).

Not being able to focus in class will cause the student to struggle on learning the material, which can *in turn lead to increased sleep deprivation from spending more time on homework. Lack of sleep also affects the *formation of memories.

Eating
* When sleeping, leptin levels rise, telling the brain that our body's energy reserves are adequate and we do not need to eat more. (https://www.news-medical.net/health/Ghrelin-and-Sleep.aspx#:~:text=When%20a%20person%20sleeps%2C%20leptin,leptin%20levels%20in%20the%20blood.) *Without sleep, this level cannot rise, and instead ghrelin levels rise and instead appetite is increased (https://www.news-medical.net/health/Ghrelin-and-Sleep.aspx#:~:text=Ghrelin%20levels%20rise%20primarily%20in,concentrations%20remain%20essentially%20the%20same.)

Mental health
* Lack of sleep can also make coping with even minor stressors more difficult and can negatively impact our ability to accurately perceive the world (https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health#:~:text=Sleep%20helps%20maintain%20cognitive%20skills,to%20perceive%20the%20world%20accurately.).

Relationships
* On the other hand, it can also increase feelings of loneliness and rejection, even if it is not the reality of the relationship (https://medcline.com/blogs/sleep-science/sleep-deprivation-relationships#:~:text=Sleep%20deprivation%20can%20also%20increase,a%20toll%20on%20your%20relationship.)

Mood

* Sleep problems and/or sleep deprivation have been shown to decrease functional emotional regulation and impair emotion generation (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9670771/#:~:text=Sleep%20problems%20and%20sleep%20deprivation,in%20response%20to%20emotional%20stimuli.). *Lack of sleep can also decrease our levels of empathy and ability to react, making us more prejudiced when tired (https://medcline.com/blogs/sleep-science/sleep-deprivation-relationships#:~:text=Sleep%20deprivation%20can%20also%20increase,a%20toll%20on%20your%20relationship.).

GPA*
Inadequate sleep has been shown to affect student’s GPA by up to a .02 drop for every night of the week a student sleeps poorly. Students who obtained 9 hours or more of sleep received a GPA of 3.24. Meanwhile those who had 6 hours or more of sleep received a 2.74 GPA. Among first-year university students, their GPA decreases by 0.115-0.132 for every hour that their sleep schedule is shortened. The effects of poor sleep are similar to that of binge drinking or abusive relationships on students' GPA along with their likeliness to drop one or more classes. The previously mentioned symptoms of inadequate sleep contribute to the drop in GPA. Consequences span from lack of focus to decreased motivation which leads to less hours of studying.

Students with sleep disorders are more likely to not perform well academically. Students with a GPA of 2.0 or lower were at a higher risk for sleep disorders. 30% of those who received positive results for obstructive sleep apnea were at risk for academic failure. Obstructive sleep apnea has shown to influence cognitive function in both children and adults. Other sleep disorders also present a higher risk for academic failure: 22% of those with insomnia, 21% with restless leg syndrome/periodic limb movement disorder,26% with circadian rhythm sleep disorder, and 21% with hypersomnia.

Social withdrawal
Sleep deprivation may lead to social withdrawal due to increased feelings of loneliness and social isolation. *The less sleep we get, the less we want to socially interact. *However*, social interaction is an important part of the lives of students in higher education to remain emotionally stable. *Intrapersonal distress and self-reported loneliness have been linked to worse sleep quality. Over 64% of students in a 2017 study surveying 48,000 college students stated that they had felt lonely in the past year. *Loss of sleep leads to a neural and behavioral phenotype of social withdrawal and loneliness that can be perceived by others, in turn making one more lonely (https://pubmed.ncbi.nlm.nih.gov/30108218/).

Establishing circadian rhythm
Going to sleep at a consistent time *and having a consistent routine can also be just as important as sleeping the same number of hours each night. *Additionally, avoiding excess daytime napping, especially in the afternoon, can help keep a regular circadian rhythm.

* Since circadian rhythm is a full 24 hour rhythm, it can also be beneficial to keep a regular meal and exercise schedule throughout the day (https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders/treatment) *Additionally, caffeine, alcohol, nicotine, and medication with certain non-drowsy ingredients should be limited, especially near bedtime (https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders/treatment).

* There are also melatonin receptor agonists and melatonin supplements that can be used to help establish a routine and get quality sleep (https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders/treatment)

Improving bedroom environment
Students can improve their bedroom environments to enhance how fast they fall asleep and better their sleep quality. Studies have shown that outside noise from traffic, students in dorms near them, or warmer temperatures within the bedroom negatively affect sleep. Another negative factor is the presence of outside light, which tricks our brain into thinking it is nearing daytime. It is possible for students to control these factors by changing the thermostat, blocking out sound, and darkening the bedroom. Harvard Medical School recommends keeping the bedroom between 60 and 75 degrees Fahrenheit, using a white noise maker or earplugs, and using heavy "black-out" curtains or an eye mask to create the ideal environment.