March is National Sleep Awareness Month

The National Sleep Awareness Foundation has designated the week of daylight savings as a perfect time to recognize the importance of sleep in achieving your goals.

Health Services is celebrating sleep awareness month by providing tips and outreach on how to become your "Best Slept Self."  Here’s what the research is saying about the impact of sleep on health and academic performance and our tips for you to get a better night’s sleep. 

Sleep and academic performance:
A recent study at Carnegie Mellon University found:

• First year college students who receive less than six hours of sleep experienced a pronounced decline in academic performance.
• Each hour of sleep lost corresponded to a 0.07 decrease in end-of-term GPA.

Sleep and mental health:
The 2023 "Sleep in America Poll" by the National Sleep Foundation found:

• Over 90 % of all adults with overall good sleep say they have no significant depressive symptoms.
• People with difficulties falling asleep or staying asleep just 2 nights a week have higher levels of depressive symptoms than those without sleep difficulties.
• Almost 7 out of 10 Americans who are dissatisfied with their sleep also experience mild or greater levels of depressive symptoms.

Sleep and physical wellness:
A 2024 article by the Sleep Foundation, "Physical Health and Sleep, How are They Connected?," warns of the link between sleep deprivation over time and a wide variety of illnesses such as:

• Dementia
• Heart attack and stroke
• High blood pressure
• Type 2 diabetes
• Obstructive sleep apnea
• Reduced immunity and risk of infection
• Cancer
• Weight gain and obesity 

Also noted was the impact lack of sleep can have on many types of accidents and injuries.

Healthy habits to promote good sleep:

• Spend time in bright light daily.
• Exercise regularly, 30 minutes per day and 5 days per week.
• Eat meals at consistent times daily.
• Avoid heavy meals, nicotine, caffeine, and alcohol before bedtime.
• Have a consistent wake/sleep time routine and allow for a wind-down/relaxation before bed.
• Aim for 7-9 hours of sleep daily.
• Stop screen time an hour before bed (this includes phones, laptops, TVs etc).

What research is saying about napping:
A systemic review of studies about napping and cognitive functioning published in the International Journal of Environmental Research and Public Health concluded that napping in the afternoon improved cognitive performance, especially alertness, up to 2 hours after the nap.
Naps have also been attributed to:

• Relaxation
• Reduced fatigue
• Increased alertness
• Improved mood
• Improved performance, including quicker reaction time and better memory

Mayo Clinic recommendations for naps:

• Keep naps short – 20-30 minutes – no longer than 90 minutes for younger adults.
• Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep.
• Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

This month, Health Services would like to challenge you to become your "Best Slept Self" by checking out some of the best places to take a nap on campus on the napmap or stopping by our office to pick up a "Pirates Sleep Better" kit. 

Categories: Campus Life, Education, Health and Medicine