At any time between midnight and sunrise, students may realize one of the most unfortunate aspects of human functioning. Struggling to finish homework and projects on time, they combat the threat of succumbing to sleep, only to ultimately slip into unconsciousness. However, when they are stretched out onto their bed, fully willing to welcome a sweet slumber, they cannot find sleep as easily as when working on an assignment. This incompatibility between will and the circadian rhythm can be immensely frustrating.
The dire consequences of foregone sleep are many and almost immediate: stress and anxiety levels spike, moods worsen, blood pressure increases, and the immune system weakens. Even small tasks seem much more cumbersome with the burden of sleep deprivation dragging down our efforts to maintain attention and energy. Clearly, one of the best things we can do for our physical and mental health would be to both keep a regular sleep schedule and to count sheep for the right number of hours.
Although rest can be elusive even when we truly wish for it, there are a few things that can be done in the few hours before bedtime to ease into sleep. One of these tips is to take a warm shower an hour or two before bed. During a warm shower, heat is dispersed through the hands and feet as blood reaches our periphery, cooling core body temperature and initiating sleep. Additionally, it is recommended that you finish dinner at least two hours before retiring to bed, as large meals can signal the brain to wake up. Midnight snacks may not be a good idea.
If falling asleep is not problematic, but you feel your energy dwindling during the day, taking naps may be a solution. Although short, naps can provide a much-needed boost in concentration and functioning when a good night of rest is not possible. In fact, naps should generally be around 15-30 minutes, as longer times may coax your body into deeper stages of sleep and therefore make you more sluggish upon awakening. As another warning, naps past 3 pm should be avoided because that can throw your sleep schedule into disarray. If these rules are followed, naps can keep the tiredness at bay throughout the day.
Given the barrage of assignments and tests that are coming up with finals approaching, we may be tempted to replace our sleeping hours with work. But considering that our cognitive functions slow down and stress can build, this may trigger a downward spiral of less work done and even fewer hours of sleep. A balance between sleep and work, then, is essential for a successful end to the semester and protection against illness. Sleep is not a luxury but a necessity, and if you find yourself fizzling out, perhaps it is time to conk out for a few minutes.
The Student Movement is the official student newspaper of 老司机传媒. Opinions expressed in the Student Movement are those of the authors and do not necessarily reflect the opinions of the editors, 老司机传媒 or the Seventh-day Adventist church.