S is for success

What is the most important behavior for college student success? The word starts with an "S." You might guess studying, and you would be partially correct. However, there is something as important that must occur before studying, reading and review and that word also starts with an "S" -- SLEEP. How much sleep do students need? Most sleep experts agree that between seven and nine hours is optimal or the natural amount of sleep it takes to wake feeling refreshed and staying alert throughout the day. Many students say that they never experience this. How important is sleep to student life?\nStudies done at Harvard show that sleep is important for learning and memory. Instead of staying up all night cramming information, a better use of time is to plan ahead with your studies and let your brain "consolidate" and save the information during a good night's sleep. \nSleep affects mood and quality of life. This statement can be tested on any Monday morning as you observe your own and others' sleep deprivation. Sleep loss creates irritability, mood swings and concentration problems. \nSafety is affected by sleep deprivation. Driving while drowsy is as dangerous as driving under the influence. How many times have you driven drowsy? The National Highway Traffic Safety Administration estimates that drowsiness causes 100,000 vehicle accidents a year, resulting in 76,000 injuries and 1,500 deaths. Do not drive sleep-deprived and allow yourself to slip into something called, "microsleep," when you actually fall asleep for seconds. Pull over in a safe area and take a nap, change drivers, make a phone call.\nWhat about health and lack of sleep? \nThere are studies linking lack of sleep with increased weight, including abdominal fat and changes in metabolism. Studies looking at the effects of sleep on heart health are ongoing. Scientists have also found that lack of sleep can alter immune functioning. Perhaps that is a reason that students who fall behind in their sleep and have high stress levels often incur more viral illness, such as colds and upper respiratory conditions.\nIf you are trying to get more quality sleep, here are some things to remember. It is often the lifestyle that we live that interferes with sleep. Sleep researchers suggest going to bed and getting up at the same time each day -- a very difficult task for college students. However, there are other things you can do:\n-Exercise daily (not right before bed) \n-Limit your bed activities to sleep. Avoid using your bed for studying or as a desk.\n-Stay away from alcohol as a sleep aid. Alcohol actually interferes with sleep cycles and can disrupt deep sleep. \n-Avoid caffeine, nicotine and other stimulants at least several hours before bed. \n-Screen out noise and light, and keep your room a cool temperature. Earplugs and a sleep mask or sock works well. \n-If you find yourself worrying as you try to go to sleep, keep a worry log. Write down your worries to be addressed when you are awake the next day. \n-Avoid eating a big meal or heavy snack right before bed. \n-Follow a sleep ritual. Do the same things each evening in preparation for sleep. \n-Put a buffer in between awake time and sleep, perhaps music, meditation, prayer or enjoyable reading. \nIf these suggestions are not working, talk to your health care provider about your sleep problems. There might be more than lifestyle behaviors keeping you awake. Your doctor can provide diagnosis and treatment for sleep disorders if they are present.