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You Do!63% of college students do not get enough sleep.College students need at least 9.25 hours of sleep, yet are only getting an average of 6.1 hours of sleep a night. : Symptoms of sleep deprivation: Grogginess Dark circles Muscle Fatigue Irritability Inability to wake up without an alarm (You should be able to wake naturally) Drowsiness Mood swings Poor academic performance Inability to concentrate Who Needs Sleep? You Do!63% of college students do not get enough sleep.College students need at least 9.25 hours of sleep, yet are only getting an average of 6.1 hours of sleep a night. Common Reasons for Sleep Deprivation : Common Reasons for Sleep Deprivation Hectic schedules: Experts say it’s normal for college students to experience different sleeping patterns once they leave home and enter the world of the dorms. Students often lose sleep as they try to balance busy schedules filled with classes and work. Cram sessions: While some students study best when cramming, this may not benefit your sleeping patterns. Students may stay up late to cram for exams, but sometimes they might have a harder time retaining the information because of their exhausted bodies. Worries: Some students report sleeping problems because they are too worried to sleep. Whether a big exam is coming up or financial deadlines are looming, many students lose sleep worrying about their futures. Drugs and Sleep Deprivation : Drugs and Sleep Deprivation Caffeinated beverages: can cause sleep deprivation especially if consumed before bedtime. Alcoholic Drinks: Some college students think Alcohol will relax them; but while alcohol may make you feel drowsy, drinking it can reduce your quality of sleep Prescription Drugs: Should never be taken without a doctor’s prescription; this can cause serious health problems. Other Drugs that college students may take that can affect sleep include: : Other Drugs that college students may take that can affect sleep include: certain anti-depressants diet pills illegal drugs, including cocaine and methamphetamines nicotine oral contraceptives containing hormones steroids. Solutions for Sleep Deprivation : Solutions for Sleep Deprivation The number one recommendation from doctors and sleep specialists for those concerned about sleep deprivation in college is to exercise. Exercise can help establish healthy sleeping patterns and will make it easier to fall asleep at the end of the day.(Experts recommend exercising at least three hours before bedtime). Naps can be helpful, but only if planned properly. Experts suggest napping only once a day in the early afternoon and for no more than 20 or 30 minutes. Taking long naps can affect your ability to fall asleep at bedtime. Additionally, experts recommend setting aside at least a few days per week for a full night's sleep. At least eight hours. Other Sleep Tips: : Other Sleep Tips: Don’t study or do other types of work on your bed. Just use your bed for sleeping. Establish and stick to a regular going to bed and waking schedule. Establish a relaxing pre-bed routine. Stretch, take a hot bath, do something that will relax your mind and body before you go to bed. Sleep on a comfortable mattress and pillow. Create a sleep environment that is dark, quiet, and comfortable. Finish eating two to three hours before going to bed. Exercise regularly, but at least two to three hours before bedtime. Avoid tobacco before going to bed. Avoid chocolate before bed; because it contains caffeine, it could keep you up. Avoid alcohol before bed; it could disrupt your sleep. WHAT SLEEP DISORDERS CAUSE EXCESSIVEDAYTIME SLEEPINESS? : WHAT SLEEP DISORDERS CAUSE EXCESSIVEDAYTIME SLEEPINESS? Obstructive Sleep Apnea: A very common disorder where there is obstruction of the nose and/or throat by enlarged tonsils, a deviated nasal septum, etc., which results in pauses in breathing during sleep. Symptoms include snoring, morning headache, and daytime fatigue. Obstructive sleep apnea can lead to heart failure and is a risk factor for heart attacks and strokes. Periodic Limb Movement Disorder: A jerking of legs during sleep which causes brief awakenings. This causes insomnia and daytime sleepiness. Narcolepsy: A relatively rare sleep disorder of dream sleep. The main symptom is Uncontrollable sleepiness during the day. See a doctor if you suspect any of these disorders. You do not have the permission to view this presentation. In order to view it, please contact the author of the presentation.