Finals are a time often associated with late nights that often turn into all-nighters. Although you may think a few, or maybe more, all-nighters each semester does no harm, a recent infographic and study by The Huffington Post reveals just how terrifying the effects of sleep deprivation can be.
At the least extreme, sleep deprivation has been linked to weight gain and wrinkles early on in life. On a more dangerous level, sleep deprivation puts you at a higher risk for heart disease, causes memory loss and weakens the immune system.
I will admit, getting that 7-9 hours of recommended sleep often seems impossible with a hectic college schedule. Do not worry, for you are not alone; 20% of Americans confess that they do not get six hours a sleep a night.
Want to make sure you look refreshed and are less prone to an accident, as well as reduce your risks of diabetes and a stroke? Here are some helpful sleeping tips to ensure that you are catching enough zzz’s every night.
- Shut down all electronics!! At least 30 minutes before going to bed, you should shut down your computer, turn off your television and place your phone in its charger FAR away from your bed. By not being blinded by the light of the screen so close to bedtime, your body will be able to get into a more structured sleep cycle and put your circadian rhythm on track.
- Foods to avoid before sleep: Alcohol will keep you up during the night and keep you running to the bathroom. Anything with caffeine will make it too difficult to unwind. Sugary foods lead you to crave more sugar instead of calming down and sleeping soundly. Spicy foods can cause heartburn and lead to indigestion.
- Keep the temperature just right: Just like Goldilocks said, “Not too hot; not too cold; just right.” The ideal sleeping temperature is between 60 and 68 degrees. A room that is too warm or too cold will make it more difficult to fall asleep.
- Exercise appropriately: Exercising daily is a great way to help yourself get a good night sleep consistently. Do not exercise too close to bed time, however, for it will be more difficult to wind down.
These tips and tricks will not only keep you happier now, but also healthier in the long run. Sweet dreams from Her Campus BC!!
Article Sources:
http://www.huffingtonpost.com/2014/01/08/sleep-deprivation_n_4557142.html
http://www.mindbodygreen.com/0-8012/the-dos-and-donts-of-sleep-infographic.html
Photo Sources:
http://www.huffingtonpost.com/2014/01/08/sleep-deprivation_n_4557142.html
http://www.lisaferentz.com/wp-content/uploads/2013/07/sleep_deprivation.jpg