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"Better Sleep, Better Students"
6 Tips For Better Sleep!
6 Tips For Better Sleep!
Click this link to learn how to get quality sleep once and for all !
Learn the Effects of Poor Sleep!
Learn the Effects of Poor Sleep!
Click this link to learn how to get quality sleep once and for all !
Overview:
Overview:
The Sleepy Dawgs Campaign is aimed towards tackling the rampant lack of sleep that affects a majority of college students around the nation; however, our campaign is focused directly on currently enrolled Truman State University students. Sleep is one of the most important factors in a college student's life. It is one factor that affects almost all daily aspects that are necessary in order to achieve academically, and even socially. In Hong Kong, they conducted a study among college students and found that, “Sleep duration and quality have direct and indirect (via mood) effects on college students' academic function, physical and psychological health” (Wong, 2013). According to a study on medical students in Pakistan, students were found to have poor sleep quality which has a negative impact on their academic performance. Adequate sleep is essential to refresh the students every day and help them in learning and memory processing (Maheshwari, 2019). Multiple life aspects are affected by sleep and are necessary to perform at optimal, healthy, levels. A study has shown that substantive sleep extension is feasible in college students and can positively impact their sleep and cardiovascular health (Stock, 2019). Overall various studies show the importance of sleep to a college student's overall academic performance and health.
The Mission and Goal of The Sleepy Dawgs Campaign:
The Mission and Goal of The Sleepy Dawgs Campaign:
Mission:
Mission:
The mission of the Sleepy Dawgs program is to improve and increase the Truman Students' awareness of the importance of sleep, creating opportunities for greater achievement, health and wellness.
Goal:
Goal:
The goal of the Sleepy Dawgs program is to assist college students on how to make the correct decisions to improve their sleep quantity and quality.
Common Sleep Disorders:
Common Sleep Disorders:
The collective term sleep disorder refers to conditions that affect sleep quality, timing, or duration and impact a person’s ability to properly function while they are awake. These disorders can contribute to other medical problems, and some may also be symptoms for underlying mental health issues.
What is Good Sleep?
What is Good Sleep?
For much of history, people simply believed that sleep was the passive, dormant part of our lives. Today, scientists have continued researching the purpose of sleep in our bodies function. We know now that sleep is pivotal in maintaining a healthy body, it's our brain and bodies time to rest, recover, and recharge in order to function at it's best while were awake.
70% of college students do not get the recommended 8 hours of sleep per night.
70% of college students do not get the recommended 8 hours of sleep per night.
People from the ages of 16-24 years old are 80% more likely to be involved in a drowsy car accident.
People from the ages of 16-24 years old are 80% more likely to be involved in a drowsy car accident.
31% of college student suffer from Chronic Morning Tiredness.
31% of college student suffer from Chronic Morning Tiredness.
How Much Sleep Do You Need?
How Much Sleep Do You Need?
The National Sleep Foundation guidelines recommend adults need between 7 and 9 hours of sleep per night in order to maintain good health. Teens and kids need even more sleep to support their growth and cognitive development. The elderly should also get 7 to 8 hours per night.
Tips To Get Better Sleep?
Tips To Get Better Sleep?
Go to sleep and wake up at the same time every day, including weekends. It’s important for your body to have a regular sleeping schedule.
Set a relaxing bedtime routine, such as listening to calming music, reading a book or taking a warm bath.
Make sure your bedroom is cool. Your body temperature naturally decreases to initiate sleep. A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.
Make sure your bedroom is quiet. Turn off noisy distractions such as a TV. Silence unwanted noise with earplugs or use “white noise,” such as from a fan, sound machine or an app.
Make sure your bedroom is dark. Use blackout shade to block out unwanted light and dim the lights on your digital clock.
Sleep on a mattress and pillows that are comfortable and supportive.
Finish eating meals 2-3 hours before bedtime.
Exercise regularly. A low-impact fitness program, like walking, swimming or yoga, is helpful for managing pain and stiffness and improving sleep.
Try to limit how many caffeinated products you consume in the afternoon.
Alcohol and nicotine in your body can disrupt sleep and can cause nighttime waking. For optimal sleep, skip them close to bedtime or altogether.
Insomnia: A Common Sleep Disorder
Insomnia: A Common Sleep Disorder
Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up.
Most cases of insomnia are related to poor sleep habits, depression, anxiety, lack of exercise, chronic illness, or certain medications.
Treatment for insomnia consists of improving sleep habits, behavior therapy, and identifying and treating underlying causes. Sleeping pills may also be used, but should be monitored for side effects.
How Do Electronics Alter Your Sleep?
How Do Electronics Alter Your Sleep?
Light from electronics affects your sleep-wake cycle. Blue light from electronics promotes wakefulness, it can have a powerful effect on the sleep-wake cycle, which is one of the essential circadian rhythms governing our body processes.
Electronics stimulate the brain. Whether it’s a funny image on a website or a thought-provoking Facebook post, content that leads to a heightened emotional state prevents you from falling asleep quickly.
To avoid screen time before bed, remove electronics from the bedroom or adhere to a cut-off time every night that starts an hour before your planned bedtime. Use an old-fashioned alarm clock instead of the alarm on your cell phone, and relax before bed by reading a novel, stretching gently, or listening to calming music.
References:
References:
ASA Authors & Reviewers Sleep Physician at American Sleep Association Reviewers and Writers Board-certified sleep M.D. physicians, scientists, editors and writers for ASA. (2021, April 19). What is Sleep and Why is It Important? American Sleep Association. https://www.sleepassociation.org/about-sleep/what-is-sleep/
National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. (2016, July 15). CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders. CDC. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. (2014, December 10). CDC - Key Sleep Disorders - Sleep and Sleep Disorders. CDC. https://www.cdc.gov/sleep/about_sleep/key_disorders.html
The Good Body. (2021, February 12). 68 (Surprising) Sleep Facts: Scary, Important, Interesting, Fun! The Good Body. https://www.thegoodbody.com/sleep-facts/.
Maheshwari, G., & Shaukat, F. (2019). Impact of Poor Sleep Quality on the Academic Performance of Medical Students. Cureus, 11(4), e4357. https://doi.org/10.7759/cureus.4357
Stock, A.A., Lee, S., Nahmod, N.G., & Chang, A. (2019). Effects of sleep extension on sleep duration, sleepiness, and blood pressure in college students. Sleep health.
Wong, M. L., Lau, E. Y. Y., Wan, J. H. Y., Cheung, S. F., Hui, C. H., & Mok, D. S. Y. (2013). The interplay between sleep and mood in predicting academic functioning, physical health and psychological health: A longitudinal study. Journal of Psychosomatic Research, 74(4), 271.
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