College admission letters go out this
month. Most recipients (Students and their parents) will place great emphasis
on which universities said; Yes and which said No. A growing body of evidence
however suggests that the most significant thing about college is not where you
go, but what you do once you get there. Going to college is not enough. You
also have to study the right subjects, set your goals and become a successful
student.
Everyone knows about successful-straight-A-students,
right?!
We see them frequently in TV sitcoms and
in movies like "Revenge of the Nerds". They get high grades, all
right, but only by becoming dull grinds, their noses always stuck in a book.
This is stereotypical, however, it is not
untrue.
In this topic however I'm not going to
post a quick tips on being a successful college nerd. Neither am I not going to
share with you any secret of the holly nerdology science. In this blog post I’m
going to share some very surprising benefits of sleep that works 100% for every
nerd at every campus worldwide.
So, yes - SLEEP, is the one of the
physiological needs required for human survival especially in campus. Exactly
like food, air and sex (not sure about the last one about nerds) - sleep is a
mostly important thing in your campus life.
"Students who slept better improved GRADES by 12% more". Rebbeca S. Robbins, PhD Candidate, Co-Author of Sleep for success: Everything you must know about sleep but are too tired to ask
Sleep takes a third of your college time.
You better think how you would invest in your sleep for better college
education and high grades.
Do you know college students are one of
the most sleep-deprived populations? Sleep deprivation in students has been
linked to lower GPAs because sleep affects concentration, memory and the
ability to learn. The average adult sleeps less than seven hours each night,
while most need eight or more hours.
Daytime sleepiness, sleep deprivation and
irregular sleep schedules are highly prevalent among college students. 50%
report daytime sleepiness and 70% attain insufficient sleep. The consequences
of sleep deprivation and daytime sleepiness are especially problematic to college
students and can result in lower grade point averages, increased risk of
academic failure, compromised learning, impaired mood and increased risk of
motor vehicle accidents.
So, how does sleep relate to nerds and what
can you do on regular basis to empower your Mojo for better sleep?! Here are
very easy-to-follow tips:
·
Nerds aren't smoke a
much, if any.
Try to limit Caffeine and Nicotine and see
what nerds aren't missing. Caffeine and nicotine are stimulants, which disrupt
sleep. It is best to stay away from these after lunchtime. If you are up late studying or just need a
little more energy, try a small energy-boosting snack instead of a caffeinated
beverage. If you feel you must have
caffeinated coffee when up late studying, try to limit the amount of caffeine
by filling half your cup with decaffeinated coffee.
·
Nerds avoiding alcohol
naturally.
Sleep experts recommend avoiding alcohol
at least four to six hours prior to bed.A common but inaccurate belief is that
alcohol helps people sleep. Although it may help people fall asleep faster,
research has shown that alcohol disrupts sleep throughout the night. Alcohol
aggravates snoring and sleep apnea. Sleep apnea has been linked to chronic
medical conditions including hypertension and other cardiovascular diseases.Drinking alcohol while on medications such
as psychiatric medications, can further worsen sleeping problems and side
effects.
·
Just like a nerd, try to
get homework done in time and avoid all-nighters.
While all-nighters and late-night study
sessions may appear to give you more time to cram, they are also likely to
drain your brainpower. Sleep deprivation hinders your ability to perform
complex cognitive tasks like those required on exams. And it is unlikely that
you will retain much information that you study while sleep-deprived. It is
better to sleep the night before an exam, even if it means studying for fewer
hours. Remember: research has shown that a good night of sleep is more
beneficial for learning than staying up late cramming.
·
Minimize Sleep
Disruptions.
Living in places like residence halls,
apartments, houses or fraternities/sororities with many people can make it very
difficult to control your sleep environment.
Your roommate might be up studying late with lights on, or your
housemates may decide to entertain until very late.
You can be creative in finding ways to
reduce the disruptions that keep you from getting a good night’s sleep. Below
are some suggestions:
- Talk
to your roommates about setting a regular sleep time so they can be respectful
of your need for a quiet environment.
- Purchase
a white noise machine to block sounds from within your own room or even
outside. Instead of or in addition to the white noise machine, ear plugs or a
small fan may be helpful.
- You might think this will make you look stupid but, use
a sleep mask to block out any unwanted light. This could be a great compromise
with your residence hall roommate who may prefer to stay up later to study. And yes it's supper nerdish.
- Purchase
a desk lamp for you and each roommate to avoid using the overhead lights when
one of you is sleeping.
- Create
a comfortable sleeping area to improve your ability to fall asleep and stay
asleep. If you have the option, choose the pillows, mattress, and bedding that
are most comfortable for you.
- Keep
the bedroom at a comfortable temperature (ideally slightly cool), and
well-ventilated.
College is a time of intellectual growth, development
and young adults’ transition from adolescence to adulthood. Although the worth
of college in terms of increased productivity and higher earning potential is
rarely debated, there is a significant personal and societal cost of college
both in terms of time and money. For optimal return on the investment of time,
effort and money, students need to maximize their learning, academic and
personal growth. Sleepiness from any cause can compromise these goals through
impact on learning, memory, grades, perception of effort, driving performance
and mood.
For many students even those who recognize
the importance of sleep—balancing work, college, friends, social activities and
personal time can be difficult. Sleep is often one of the first activities to
get squeezed out. So if you wishing to
success in college just set your goals and make them real, but do not debt on
sleep - Sleep Debt Hard to Repay, as hard as lower GPAs.
Bottom line: Sleep can often be a
barometer of your overall health. If you’re getting sleep deprived get a
help. You may need a sleep specialist if
a sleep disorder is interfering with your daily life. A doctor or accredited
sleep disorder center may be able to help.
As reference, either a doctor or an accredited sleep-disorder center/clinic may be the right place to go to contact:
This is an organization of doctors and
researchers that is dedicated to the advancement of sleep medicine and related
research.
A Worldwide Social enterprise for sleep-management
education through technology.
The National Sleep Foundation is dedicated
to improving health and well-being through sleep education and advocacy.