Sleep is essential to life.  It contributes to mood, appearance, physical, personal and successful academic performance.

Sleep deprivation leads to poor academic and athletic performance.  Many college students aren’t getting enough sleep and don’t realize they are sleep deprived.  For example, spending hours studying but performing poorly on exams and not associating poor grades with lack of sleep.  Some students may recognize symptoms of sleep deprivation when they fall asleep in class or note increased sleepiness throughout the day.

Researchers have studied the affect of sleep deprivation on learning and memory.  When sleep deprived, our focus and attention strays making it more difficult to receive and interpret information.  Without adequate sleep and rest, over-worked neurons can no longer function to integrate information properly, and we lose the ability to access previously learned information.

In addition, interpretation of events may be affected.  The ability to make sound decisions is impaired because we can no longer accurately assess the situation, plan accordingly and choose the correct behavior.  Essentially, judgment becomes impaired.

Athletic Performance

‘A consistent lack of sleep has been shown to reduce cardiovascular performance by 11%.  Studies have shown that 30-36 hours of sleep deprivation can result in a loss of performance. If an athlete typically needs eight hours’ sleep and only gets six, he/she will accumulate enough sleep loss in 15 days to significantly reduce their cardiovascular performance.  Imagine an athlete cramming for exams late into the night and getting up for early morning training sessions. In about two weeks his/her athletic performance could be impaired.’

Sleep Habits Adapted From Mayo Clinic

Developing affective sleep habits is important for successful performance in classwork and athletics and is preventative for numerous health problems.

• Make sleep a priority. Set aside adequate time for sleep and only do what tasks you can get done with the time remaining, instead of taking the reverse approach.

• Go to bed and get up at about the same time every day, even on the weekends.  ‘All Nighters’ can throw your internal clock out of whack. 

• Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you sleep better at night.  

• Avoid nicotine, caffeine and alcohol. Nicotine and caffeine are stimulants and can keep you awake. Although alcohol is a depressant and may help you doze off, it can cause restless sleep.  Alcohol can rob your brain of much needed REM sleep. 

• Exercise regularly. Regular exercise, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful.  Avoid exercise within a few hours of sleep.

• Keep active. But being too busy can keep you from getting adequate sleep. Not being busy enough can cause boredom and an inability to sleep.

• Develop a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. Avoid doing work activities in bed, such as studying in bed and using a laptop computer. 

• Make your bedroom cool, dark, quiet and comfortable. Adjust light, temperature, and humidity and noise levels to your preferences.

• Go to bed when you are sleepy. If you don't fall asleep within 30 minutes, get up and do something else. Go back to bed when you are tired.

• Relax!  An busy mind may make it difficult to sleep.  Slow down in the evening prior to bedtime.  Do some light reading until you become drowsy.  Bedtime is not the time to think about everything going on in your life.  Redirect ‘stressful’ thinking to more ‘relaxing’ thinking.

For More Information on Sleep
Contact
Arnold Health Service
556-3107

Arnold Health Service

Hours:
Monday - Friday
8 a.m. - 12 noon
1 p.m. - 4:00 p.m.

Magill Hall - Lower Level
(309)556-3107
(309)556-3805 (Fax)

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• Diagnose & Treat Common Illnesses and Minor Injuries

• Order & Interpret diagnostic studies

• Prescribe/Manage Medication Therapy

• Make Referrals to Specialists

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• Treat Bladder Infections

• Evaluate Vaginal Discharge

• Make Referrals for Birth Control and STDs

• Acne Treatment

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• Urinary complaints

• Penile Discharge  Make Referrals for STDs

• Testicular Lumps/Bumps

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Procedures:

• Sutures ”Stitches”

• Wart Removal

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Our mission is to provide quality, accessible, comprehensive and cost effective health care that enables students to achieve their academic and intellectual potential. The mission includes supporting the student through graduation and positively affecting their future well being by encouraging the development of healthy lifestyles.