Kamane Adel

Students
Wellbeing
through How sleep
sports
deprivation affects
students .
 Introduction
Sleep is a physiological state occurring in alternation with
wakefulness, and its duration and quality are equally
important for the quality of life of an individual.1 The World
Health Organization (WHO) along with other organizations
have realized the importance of sleep and its direct
correlation to health.
According to WHO, one-third of the lifespan is spent
asleep, a state that is crucial for physical, mental and
emotional well-being.

 A reduction in sleep hours and sleep quality has a direct

 Sleep deprivation means poorer performance and productivity

 Students should get 8 hours of sleep each night

 A perception students get far less less than 6 hours and
compensate by day sleep
 Less sleep means tiredness
 Tiredness lead lack of focus
 Lack of focus leads to lack of academic performance : taking
longer time to complete tasks , finding it challenging to
generate new ideas.
 Diminishing creative capacities
 Reduced motivation to learn
Sleep deprivation impacts on your mental health
Lack of sleep also has a profound impact on your feelings and
mood
One of the more dramatic psychological effects of
sleeplessness include :
Paraoya

Hallucinations,

Mania

memory loss

he frayed nerves, moodiness, and lack of focus associated with

a sleep deficit can put a big strain on the key social relationships
Due to lack of sleep , people experience higher levels of stress,
anxiety, and feelings of frustration
 Sleep deprivation impacts your physical healths

There is an interrelated relation between the quality of sleep and the

quality of physical health ,
A general feeling of lethargy is a standard symptom of poor sleep,
Lack of sleep lead to adverse physical symptoms, such as heartburn
and palpitations..
Lack of sleep lead to a decreased immune system
 Decreasedimmune function can make you more susceptible to
common illnesses
Risk of serious medical conditions such as obesity, heart disease, and
diabetes
 What’s really happening during sleep?
Why do we sleep?

 It’sno secret that sleep is one of the most

important activities for good health. When we
sleep, our bodies take time to:
 Energy conservation , Emotional well-being,
Weight maintenance, Proper insulin function,
Immunity
 Hearthealth, repair muscles, grow bones,
manage hormones, sort memories
 What happens when you sleep?

 Your body cycles through four stages of sleep. This cycle occurs
multiple times throughout the night for different lengths of time,
varying from 70 to 120
 The pattern includes two major phases of sleep: non-rapid eye
movement (non-REM) sleep and REM (rapid eye movement) sleep.
The four stages of sleep include three stages of non-REM sleep and
one stage of REM sleep.
 As the names suggest, non-REM sleep features an absence of eye
movements, whereas REM sleep, when dreaming occurs, is
characterized by rapid eye movements.
 Non-Rapid Eye movement sleep
Stage 1
 NREM Stage N1

 This stage of non-REM sleep is the typical transition from wakefulness to sleep and generally
lasts only a few minutes. Stage N1 is the lightest stage of sleep; patients awakened from it
usually don’t perceive that they were actually asleep

 During this stage:

• Eye movements are typically slow and rolling.

• heartbeat and breathing slow down

• muscles begin to relax

• you produce low amplitude mixed frequencies waves in the theta range (4 to 7 Hz)
 NREM Stage N2

 NREM Stage N2
 This next stage of non-REM sleep comprises the largest percentage of total sleep time
and is considered a lighter stage of sleep from which you can be awakened easily. This
is the stage before you enter deep sleep.
 During this stage:
• heartbeat and breathing slow down further
• no eye movements
• body temperature drops
• Sleep spindles and K-complexes are two distinct brain wave features that appear for the
first time
 NREM Stage N3

 This final stage of non-REM sleep is the deepest sleep stage. Stage N3 sleep is known as slow-
wave, or delta, sleep. Your body performs a variety of important health-promoting tasks in this
final non-REM stage.
 During this stage:
• arousal from sleep is difficult
• heartbeat and breathing are at their slowest rate
• no eye movements
• body is fully relaxed
• delta brain waves are present
• tissue repair and growth, and cell regeneration occurs
• immune system strengthens
 REM Stage R

 REM Stage R
 There are two phases of REM sleep: phasic and tonic. Phasic REM sleep contains bursts of rapid eye
movements, while tonic REM sleep does not.
 Stage R occurs about 90 minutes after you fall asleep, and is the primary “dreaming” stage of sleep.
Stage R sleep lasts roughly 10 minutes the first time, increasing with each REM cycle. The final cycle
of stage R may last roughly between 30 to 60 minutes.
 During this stage:
• eye movements become rapid during phasic REM
• breathing and heart rate increases and become more variable
• muscles become paralyzed, but twitches may occur
• brain activity is markedly increased
 When you fall asleep at night, you cycle through all of these stages of sleep multiple times —
roughly every 90 minutes or so.
 Things that happen to your body while you sleep

There’s a lot we don’t know about sleep. Questions like why we have
sleep cycles, why we dream and why humans even need sleep. But one
thing’s for certain, Sleeping is important for our physical and mental
health.
Your brain sorts and processes the day’s information
Hormones flood your body
Your immune system releases inflammation fighting cytokines
Cortisol levels lower
Your muscles paralyze
Anti-Diuretic Hormone (ADH) helps you not have to pee
 Lack of sleep has dangerous outcomes

 Sleep deprivation can take a toll on your cognitive

abilities including;
 perception,
 judgment
 Reaction time,
 decision making.
 It has become unfortunately evident that the effects
of a sleep-deprived on students can be disastrous.
 Lack of sleep may be due to sleep disorder
 Sleep disorders
 What are sleep disorders? Sleep disorders are conditions that disturb your normal sleep
patterns. There are different sleep disorders. Some major types include:
 Insomnia - being unable to fall asleep and stay asleep. This is the most common sleep
disorder.
 Sleep apnea - a breathing disorder in which you stop breathing for 10 seconds or more
during sleep
 Restless leg syndrome (RLS) - a tingling or prickly sensation in your legs, along with a
powerful urge to move them
 Hypersomnia - being unable to stay awake during the day. This includes narcolepsy,
which causes extreme daytime sleepiness.
 Circadian rhythm disorders - problems with the sleep-wake cycle. They make you
unable to sleep and wake at the right times.
 Parasomnia - acting in unusual ways while falling asleep, sleeping, or waking from
sleep, such as walking, talking, or eating
 Side effects of getting too
much sleep
 Sleeping too much can lead to many of the same
side effects as sleeping too little, including:
 Depression, ; irritability , cardiovascular issues

 excess sleep required might instead be a sign of a

related underlying health condition : Some of the
possibilities include: anxiety, depression,
Parkinson’s disease, diabetes,heart disease; obesity;
thyroid disorders, asthma
 Sleep education
 limited knowledge may lead to poor sleep behavior practices ultimately
leading to poor sleep health resulting in diminished quantity and quality of
sleep.
Formal sleep education programs on sleep, sleep health, and sleep hygiene
practices developed for the college student population may increase this
population's knowledge on sleep and sleep hygiene practices.
Sleep education has been shown to increase sleep knowledge and improve
some sleep behaviors and thus interventions that encourage healthy sleep
behaviors are urgently needed.3,4
We agree that it is time that university and administrators consider mandatory
sleep education for all college student
 Adopting sleep friendly
policies
 In addition to providing sleep education, universities and colleges
need to consider adopting sleep friendly policies such as the
following:
 Minimize 8:00 am classes. Young adults often have a delayed
circadian rhythm and early morning classes assure inadequate sleep.
 Decrease late assignment time. As professors have control of
assignment deadlines, an early morning assignment deadline may
encourage inadequate sleep and all-night study sessions.
 Development of college nap locations. As naps may enhance
learning, a location for a nap other than the floor, table or cubicle
could enhance learning and provide an opportunity for placement of
 Adopting sleep friendly
policies, Con
 Enforced dormitory quiet hours.
 Encourage a wellness culture such that sleep deprivation is no longer
considered advantageous and as evidence of a strong student work ethic.
 Provide adequate sleep education to college health providers, wellness
counselors, and health administrators.
 College students, as well as the universities and colleges they attend,
need to understand the importance sleep. Sleep education and sleep
friendly policies should be prioritized to promote healthy and adequate
sleep for students.
 This free online course will teach you various healthy sleep habits and
how to treat insomnia to get restful sleep.
 Sleep hygiene
Sleep hygiene is “…a variety of different practices that are necessary to have normal,
quality nighttime sleep and full daytime alertness”. 12(p1) Sleep practices are behaviors that
an individual carries out to facilitate sleep health.

 These practices include:

 maintaining regular sleep wake times,
 limited alcohol, caffeine and nicotine use prior to bedtime,
 regular sleep wake schedules, and sleep environments conducive
to sleep.
 Tips for Getting Better Sleep

 Stick to a sleep schedule (consistent bedtime and wake time) that allows you to get 7-9 hours each
night.
 Practice a relaxing bedtime ritual (Try reading a book? Meditation?).
 Exercise daily (but preferably not right before bedtime).
 Avoid screen time a couple hours before bed. Blue light emitted by devices can delay the release
of melatonin, and therefore delay sleep.
 Avoid alcohol, cigarettes, large meals, and caffeine in the evening, especially a couple hours
before bedtime.
 Keep your room cool and dark.
 Take a hot bath or shower before bed.
 Write down what is bothering you before bedtime.
 Design a comfortable sleep environment.
 Work out sleep schedules with your roommate.
 Bonus tip!! If you have insomnia, or difficulty sleeping on a regular basis, talk with a counselor or
physician at Health Services.
 Does Napping During the Day Affect Your Sleep at Night

 Afternoon slump: a natural dip in energy and focus in the afternoon.

 A brief nab can be refreshing and restorative

 Longer nap lateduring the day can negatively impact sleep quality and
duration

 Successful nap are strongly interrelated to timing

 An indication that shall last for a maximum duration between 10 and 20

minutes

 Ideally if more than the recommended period it will be counterproductive

 Best time to take a nap is in the early to mid-afternoon, a period characterized

by a decline in energy and alertness
 Napping benefits

 A good afternoon naps offers many benefits

 Restoring energy and alertness.
 Improving focus and productivity in the afternoon.
 Improving your mood:Short naps boost energy levels and help get you over
the afternoon slump. They’ve also been linked to increased positivity and a
better tolerance for frustration.
 Psychomotor speed & reaction time
 Enhanced learning : improve your focus and memory, which can help you learn
and retain information
 Lower blood pressure: midday sleep appears to be just as effective in lowering
blood pressure levels as other lifestyle changes, such as cutting salt and alcohol
consumption.
 Types of naps

 Naps can be categorized depending on the function they serve. Longer

nap late un the day can negatively impact sleep quality and duration
 Recovery Nap: compensate for sleep deprivation the night
before
 Prophylactic Nap : This type of nap is taken in preparation for
sleep los, for example , you have an important test and you
know that you need to work , To prevent sleepiness and to stay
alert while preparing
 Appetitive Nap: enjoyment of napping
 Essential Nap: when we are sick we feel an extreme need to
sleep. This is because your immune system mounts a response
to fight infection or promote healing, and that requires extra
energy. Naps taken during illness are considered essential.
 Side effects of napping
 The cons are the reasons many people avoid naps, despite feeling very
sleepy in the afternoon: :

 Naps that exceed 20 minutes can increase sleep inertia,

 Feeling awake past your normal bedtime and having trouble falling
asleep.
 Difficulty waking up the next morning, due to a delayed bedtime.
 Grogginess: a state of being dizzy ; it is like a state of
semiconsciousness or drunkenness
 Longer daytime naps have also been associated with a significantly
higher risk of cardiovascular disease