One morning as I was eating breakfast, I noticed a guy about four tables over eating Lucky Charms, dark rings under his glazed, almost-unresponsive eyes and eyelids half open. If I’m sugar coating it, he looked rough. How often, as a college student, do I see this? How often have I looked like this myself? As I began to reflect on this question, I realized just how sleep deprived we are. Between class, internships, Greek life, on campus organizations and social life, students rarely have the opportunity to get a full night of sleep. While you think you may be able to handle a late night a few times a week, the consequences of sleep deprivation are actually quite harmful to your health. Here are some signs that you are sleep deprived, and what you should do about it.
I should start out by saying that all bodies are different and no two cases are the same. These are just the general symptoms and ways to fight them – in cases of extreme sleep deprivation or a sleep disorder such as insomnia, see a doctor. This is not a replacement for professional medical advice.
1. You are more impulsive than you normally are.
Impulsiveness shows itself in many ways. Whether it is an inability to do quiet activities, restlessness or even acting out on a whim, it is something that everyone has to some extent. However, if your impulsiveness has recently become amplified and you feel that you cannot control what you do or say, you may just need to catch a few Z’s.
2. You are easily irritable and fight over little things with your partner/roommate/friends.
This can be complicated, because so many other things affect our moods. However, if you get overly annoyed from small things that used to not faze you, such as your roommate leaving a mess in the room or someone smacking while chewing, this may be a sign that you could use some sleep.
3. You zone out easily and lack focus, and you’re forgetful.
Forgetting simple things like where you left your student ID and what you were going to say are small indicators that you are not getting enough sleep. Also, not being able to focus on homework or in class could be an indication that you need sleep. However, there are several other factors that can also affect this, not just sleep deprivation.
4. You fall asleep immediately.
While this can feel good, the fact that you are falling asleep so quickly indicates that your body is craving sleep. Normally, it should take about 15-20 minutes to fall asleep, and falling asleep in less than eight minutes is considered atypical. Falling asleep quickly is the most common sign of sleep deprivation.
What to do about sleep deprivation:
1. SLEEP!
Making sleep a top priority for a few days can do wonders for your mind and body. Because sleep is when a lot of memory-building and internal repairs to the muscles and organs occur, not only will you feel refreshed, but your memory will function better.
2. Fight signs of sleep deprivation during the day
Of course, we can’t always get a perfect night of sleep. When those days roll around where sleep is not a top priority, fight symptoms during the day so that sleep comes easier at night. These can include drinking coffee or green tea, staying active, eating healthy snacks and drinking plenty of water.
3. Stop taking long naps during the day.
While naps are great, long naps can be detrimental to your sleeping pattern in the long run. Long naps can mess with your circadian rhythm, which is why those days that include a three hour nap lead to you staring at your ceiling later that night, unable to fall asleep. Naps that are 20-30 minutes long work best.
4. See a doctor if symptoms worsen.
If you have been sleeping “enough” and still feel overly fatigued, there may be an issue such as a sleep disorder that is undiagnosed. Fifty to 70 million Americans are affected by sleep disorders, many of which go undiagnosed and untreated. If you think you may have a problem, see a doctor!