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Benefits of prioritizing at least 7 hours of sleep:

1) Better concentration

2) Strengthens memory

3) Better overall performance

4) Improvements in grade point averages

5) Aids in fighting illness

6) Restores energy

7) Helps us think more clearly

8) Improvements in mood

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Sleep

Why do we need sleep?

Sleep is a very important part of your health and wellness. Sufficient sleep not only helps our bodies function properly it promotes overall health/wellness. It restores our energy, fights off illness and fatigue by strengthening our immune system, helps us think more clearly and creatively, strengthens memory and produces a more positive mood and better performance throughout the day. Sleep is the #1 biological process that the brain requires to maintain optimal performance. Adequate sleep requires TIME and unfortunately sleep is typically the first item sacrificed in a time crunch. As a society we need to transform the idea that "sleep is a waste of my time" to the idea that "sleep is critical to my performance".

How much sleep do we need?

According to Centers for Disease Control and Prevention adults need 7 or more hours per night. Different people need different amount of sleep to feel rested. If you are frequently tired or irritable during the day and find yourself sleeping more than an extra 2 hours per night on weekends, then you are probably not getting enough sleep during the week. Try for 7-8 hours and see how you feel.

Sleep and Academic Performance

According to a health survey administered to a random sample of FSU students every year, coming in at #3 FSU students reported that a lack of sleep has impacted their academic performance in a negative way. Lack of sleep for college students can lead to lower grades, missing class, not meeting deadlines or not turning in work. Some students rely on staying up most of the night to study, but pulling an all-nighter and cramming at the last minute can actually be counterproductive.

Benefits of a proper Night's Rest

Getting a good night's sleep can help students feel like they can tackle everything on their plate. There are many other reason why college students should get enough sleep

Improved grades

Better memory

Lowered risk of obesity

Decrease chances of getting sick

Improved mood

Sleep Resources

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Sleep Duration and Academic Performance Among Student Pharmacists

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Objective. To identify sleep patterns and frequency of daytime sleepiness and to assess the association between sleep duration and academic performance among student pharmacists.Methods. A cross-sectional design was used. An anonymous self-administered…

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Learn about how sleep works and why it is important for your physical and mental health.

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An internal "body clock" National Heart, Lung, and Blood Institute (NHLBI) The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders. View Source regulates your sleep cycle, controlling when you feel tired and ready for bed or refreshed and alert. This clock operates on a 24-hour cycle known as the circadian rhythm. After waking up from sleep, you'll become increasingly tired throughout the day. These feelings will peak in the evening leading up to bedtime.

This sleep drive - also known as sleep-wake homeostasis - may be linked to adenosine, an organic compound produced in the brain. Adenosine levels increase throughout the day as you become more tired, and then the body breaks down this compound during sleep.

Light also influences the circadian rhythm. The brain contains a special region of nerve cells known as the hypothalamus, and a cluster of cells in the hypothalamus called the suprachiasmatic nucleus, which processes signals when the eyes are exposed to natural or artificial light. These signals help the brain determine whether it is day or night.

As natural light disappears in the evening, the body will release melatonin, a hormone that induces drowsiness. When the sun rises in the morning, the body will release the hormone known as cortisol that promotes energy and alertness.

Stages of Sleep

Once we fall asleep, our bodies follow a sleep cycle divided into four stages. The first three stages are known as non-rapid eye movement (NREM) sleep, and the final stage is known as rapid eye movement (REM) sleep.

Stage 1 NREM: This first stage marks the transition between wakefulness and sleep, and consists of light sleep. Muscles relax and your heart rate, breathing, and eye movements begin to slow down, as do your brain waves, which are more active when you are awake. Stage 1 typically lasts several minutes.

Stage 2 NREM: This second NREM sleep stage is characterized by deeper sleep as your heart rate and breathing rates continue slowing down and the muscles become more relaxed. Eye movements will cease and your body temperature will decrease. Apart from some brief moments of higher frequency electrical activity, brain waves also remain slow. Stage 2 is typically the longest of the four sleep stages.

Stage 3 NREM: This stage plays an important role in making you feel refreshed and alert the next day. Heartbeat, breathing, and brain wave activity all reach their lowest levels, and the muscles are as relaxed as they will be. This stage will be longer at first and decrease in duration throughout the night.

memory consolidation National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. REM: The first REM stage will occur about 90 minutes after you fall asleep. As the name suggests, your eyes will move back and forth rather quickly under your eyelids. Breathing rate, heart rate, and blood pressure will begin to increase. Dreaming will typically occur during REM sleep, and your arms and legs will become paralyzed - it's believed this is intended to prevent you from physically acting out on your dreams. The duration of each REM sleep cycle increases as the night progresses. Numerous studies have also linked REM sleep to View Source , the process of converting recently learned experiences into long-term memories. The duration of the REM stage will decrease as you age, causing you to spend more time in the NREM stages.

These four stages will repeat cyclically throughout the night until you wake up. For most people, the duration of each cycle will last about 90-120 minutes Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source . NREM sleep constitutes about 75% to 80% of each cycle. You may also wake up briefly during the night but not remember the next day. These episodes are known as "W" stages.

The right amount of sleep largely depends on your age.

For most adults, at least seven hours of sleep each night is needed for proper cognitive and behavioral functions. An insufficient amount of sleep can lead to serious repercussions. Some studies have shown sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, delayed reactions, and mood shifts.

It's also been suggested that people can develop a sort of tolerance to chronic sleep deprivation. Even though their brains and bodies struggle due to lack of sleep, they may not be aware of their own deficiencies because less sleep feels normal to them. Additionally, lack of sleep has been linked to a higher risk for certain diseases and medical conditions. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death.

Adults who do not receive a sufficient amount of sleep each night can implement some positive lifestyle and sleep habits in order to log the needed seven hours. These include the following:

Establish a realistic bedtime and stick to it every night, even on the weekends.

Maintain comfortable temperature settings and low light levels in your bedroom.

Keep a comfortable sleep environment by ensuring you have the best mattress, best pillows, and best sheets for your sleep preferences and body type.

Consider a "screen ban" on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom.

Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime.

Refrain from using tobacco at any time of day or night.

Exercise during the day; this can help you wind down in the evening and prepare for sleep.

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References

1. A.D.A.M. Medical Encyclopedia. (2020, August 13). Sleep and your health. MedlinePlus., Retrieved from
https://medlineplus.gov/ency/patientinstructions/000871.htm

2. National Institute of Neurological Disorders and Strokes (NINDS). (2019, August 13). Brain basics: Understanding Sleep., Retrieved from
https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

3. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592., Retrieved from
https://pubmed.ncbi.nlm.nih.gov/25979105/

4. National Heart, Lung, and Blood Institute. (n.d.). Sleep deprivation and deficiency., Retrieved August 20, 2020, from
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

5. Rasch, B., & Born, J. (2013). About Sleep's Role in Memory. Physiological Reviews, 93(2), 681-766., Retrieved from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/

6. Schwab, R. J. (2020, June). Merck Manual Consumer Version: Overview of Sleep., Retrieved from
https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep

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Why Do We Need Sleep? | Sleep Foundation

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We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat of a mystery.