The Importance Of Sleep And How To Increase Your Sleep Quality As A Student

With exams approaching students will be facing stress now more than ever and struggling to get to sleep is a common problem for most young people. Students may stay up all night cramming for an exam and not prioritising their sleep which can have serious consequences for their physical and mental health.

How much sleep should you be getting each night?

Research into sleep by the National Sleep Foundation has found that on average teenagers aged 14 - 17 need around 8-10 hours sleep and young adults aged 18 - 25 need around 7-9 hours each night. Despite this recommendation many young people struggle to get to sleep at night because of the worries on their mind.

The National Sleep Foundation estimate that 85% of teenagers are sleeping less than 8.5 hours a night, which will significantly affect their ability to work and learn efficiently.

Students are most at risk of sleep deprivation (Image from pixabay)

So what are the health benefits of quality sleep?

There is no doubt that good quality sleep benefits our lives in many ways. It has been found to improve both physical and mental wellbeing and overall make you a happier and more positive person. Overall, sleep has been found to:

• Reduce stress levels

• Improve memory

• Strengthen your immune system

• Strengthen concentration

• Maintain good mental health

• Boost your mood

• Help maintain a healthy weight

• Boost metabolism

Why is sleep so important for students?

Students strive for academic success and sleep pays an important part in how successful we are on a daily basis. Sleep deprivation can affect the mind and body and significantly reduce concentration, energy, and the overall ability to learn. When you are sleeping your brain is 'cleaning' itself and recharging so that it can function properly the next day. The brain cells reproduce and ensure your brain is able to repeat the same learning processes all over again.

Young people, especially teenagers are at a stage of growth and development and because of this they need much more sleep than adults. Some of the effects of not getting enough sleep include:

• Trouble with memory

• Difficulty learning

• Increased aggression

• Social withdrawal

• Difficulty getting along with other people

• Poor decision making

• Heightened emotions and an inability to control them

• Risk of depression and anxiety

• Lower grades

A study published in the Journal of Sleep Research found that male and female students had an average sleep duration of just over 7 hours per night and 34% of women and 22% of men were found to suffer from insomnia, emphasising that sleep problems are a concern among students.

A study in the US found a significant link between sleep and the ability to achieve good grades. Students in the 10th - 12th grades all got less than 7 hours of sleep a night. Those students who averaged at 8.1 hours a night got mostly As while those who averaged at 7.3 hours achieved mostly Cs. This study highlights the effects of sleep on academic performance.

Sleep has many benefits for the body and mind (Image from Project Sleep)

So how can you improve your sleep quality?

Here are some top tips that can help you get to sleep quicker and have a better quality night's sleep.

• Ditch the caffeine. The pressures of education lead many students to turn to stimulants to help fuel their concentration and keep them awake for long periods of time. While a small amount of caffeine can be beneficial, too much can cause your sleep to suffer. Try to limit the amount of caffeine you consume and stop consuming it after 4pm.

• Unplug. Scientific research has found that the blue light from electronic devices such as phones, tablets and computers can effect our hormones preventing us from getting to sleep at night. Turn off devices at least one hour before bed and unwind by reading a book or listening to music.

• Keep moving. Regular exercise is crucial for a good night's sleep. Research has shown that the increase in body temperature during exercise helps your body temperature drop later during sleep, helping you sleep better.

• Stick to a schedule. Although it may be difficult, waking up and going to sleep at the same time everyday helps your body get into a routine and can help with sleep quality.

• Manage Stress. Relaxing and clearing your mind before bed helps you get to sleep quicker and improves the quality of your sleep. Methods of relaxation could include reading, meditation, listening to music, writing down your thoughts or taking a hot bath.

• Don't eat late at night. Having a meal late in the evening and going to bed on a full stomach can disrupt your hormones in a negative way and make it harder to fall asleep. Despite this a light snack a few hours before bed can be beneficial.

• Temperature, sound and light. Your bedroom environment highly effects your quality of sleep. Minimising any light and sound and making sure your room is at a suitable temperature will help you get to sleep and make you less likely to wake up in the night. The ideal temperature is thought to be between 15 and 18 degrees celsius.

Caffeine can have a serious impact on your ability to get to sleep at the end of the day (Image from pixabay)

My experience

As a full time university student myself, I understand the problems young people face when trying to get a good night's sleep. The pressure of meeting deadlines and balancing work and a social life can leave students going to bed extremely late and with a mind full of worries which prevents them from getting to sleep.

Teenagers and young people don't get much sleep because of the struggles managing their time and hectic schedule. Their sleep patterns are often completely off and they are at serious risk of sleep deprivation.

I find that essential oils such as lavender really help me unwind and drift off to sleep more quickly. You can find many different oils online or at your local pharmacy. I also find that reading a book before bed makes me feel a lot more tired and by the end of a few pages I can hardly keep my eyes open. Reading also transports your mind to a different place, allowing you to forget about your own problems. I am currently reading 'If I stay' by Gayle Forman.

There are a variety of essential oils that can help you sleep better (Image from Pixabay)

Where to get advice and support

• If you are a university student you will most likely have a health and wellbeing centre which can provide you with all the support and advice you need on how to manage your time, stress and get a better night's sleep.

• Most secondary schools also have a wellbeing area that can provide you with support.

• Speaking to family and friends about your sleeping pattern will help you sort the problem out quicker. Voicing your worries will also help you to get it all off your chest.

• If the problem is particularly serious visiting your Doctor would be helpful. They will be able to offer you advice and as a last resort medication which may help you sleep.

• For more advice on sleep you can visit the NHS website.