Good Sleep Means More Than Getting Enough Hours A Consistent Schedule Matters Too
Its a familiar question from your health-care provider: Are you getting enough sleep? Studies have shown that adequate sleep, between seven and nine hours for adults, can improve cognition, mood and immune functioning. But new research reveals that its not just hours of sleep that count toward mental health benefits. Its whether that sleep occurs on a regular or irregular schedule.
An NPJ Digital Medicine study published in February looked at the sleep habits of more than 2,000 first-year medical residents. The researchers found that variability in sleep habits significantly affected their mood and depression no matter how many total hours they slept.
Yu Fang, the lead study author and researcher at the University of Michigans Neuroscience Institute, summarized the findings in an email: Keeping a regular sleep schedule is as important as, if not more important than, having enough sleep time for ones mental health.
Sleep Deprivation Hurts Learning And Performance
Another group of mice trained for the same amount of time but stayed awake for those seven hours. Those sleep-deprived mice had fewer sprouting connections which showed that they learned less. When the mice were retested, the well-rested mice did twice as better than the tired mice. Even when the tired mice were able to catch up on sleep on a different day, they still could not form the same amount of brain connections for this skill as the first group did on their first try. These mice were also less likely to hold onto the new connections they did make.
These types of experiments have counterparts with actual students. Scores of studies conclude that students really do better when they sleep. Sleeping poorly leads to worse test results and poorer ability to learn new things. In fact, an all nighter hurts your ability to think, reason, and understand to the same degree as if you were taking your test drunk. In fact, sleep is so central to learning that Harvard began requiring incoming freshman to complete an online training on sleeping habits called Sleep 101. Sleep should be considered a foundational part of your study plan.
Sleep should be considered part of your study-plan.
Which Students Were Included In The Study
The study included a group of 34 students in two undergraduate psychology courses, and 27 students in an interior design class, who could earn extra credit if they averaged 8 hours of sleep during finals week. A total of 17 of the psychology students met the goal of 8 hours of sleep. On the final exam students who slept more than 8 hours performed better than those who slept less.
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The Link Between Exercise And Sleep
The study team reviewed previously published papers that examined the relationship between sleep and exercise, looking at variables linked to the time of activity. Overall, they found mixed, inconsistent results: because bodies, lifestyles, and sleep habits can be so different, itâs challenging to find a one-size-fits-all answer.
But specific patterns did emerge, including:
- The two to four hours before bed and one hour before bed difference
- The finding that cycling is especially beneficial
- An indication that onset and duration of sleep is positively associated with exercise that lasts between 30 and 60 minutes
Critically, these results were found among people who donât have a history of sleep disorders. If you have consistent sleep problems, you may want to be more diligent about working out earlier: The analysis suggests HIE can slightly decrease rapid-eye-movement sleep, a phase of sleep that benefits learning, memory, and mood.
Night owls are also more likely to benefit from before-bed exercise than morning larks: The analysis suggests HIE performed late at night is more likely to cause sleep disturbances among early-risers.
Nyxoah Better Sleep Trial Reaches Its Primary Endpoints
Mont-Saint-Guibert, Belgium 7 June 2021, 7:00 am CET / 1:00 am ET Nyxoah SA , a medical technology company focused on the development and commercialization of innovative solutions to treat Obstructive Sleep Apnea , today announced that the BETTER SLEEP trial reached its primary safety and performance endpoints.
The BETTER SLEEP trial was designed to assess the long-term safety and performance of the Genio® bilateral hypoglossal nerve stimulation system in 42 adult OSA patients with and without Complete Concentric Collapse of the soft palate.
Top-line results from the BETTER SLEEP study showed:
- > A statistically significant mean reduction in Apnea Hypopnea Index from baseline to six months post implantation in the whole cohort
- A statistically significant mean reduction in AHI from baseline to six months post implantation in the CCC patient subgroup
- 42.9% of the study population had CCC
The Company expects to announce additional data with respect to the study as further analyses are conducted.
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Guide To Sleep For College Students
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Risks Of Studying Late
Studying late also has its risks. For one, you may not allow yourself to get enough sleep. Since there are no classes to get to, the whole night is essentially, free. Sleep is very important for overall health. It gives us the rest that we need to perform throughout the day. Lack of sleep can lead to serious health problems such as heart disease, diabetes, and mental issues. The body simply doesnt get enough rest to keep everything in balance. This includes heart rate and blood sugar levels.
Little sleep may also lead to insomnia or other psychological problems. There are 5 stages of sleep. First, the body drops in temperature, the muscles relax, and the heart rate and breathing slows down. During these stages, the immune system is boosted as the body repairs, keeping you in a healthy state. When studying cuts into sleep time, the body isnt able to properly go through these stages or they are disturbed. In this case, its easier to get sick.
The glare from the computer screen, especially in the dark, makes it very difficult to shut down and head to bed. The constant glare affects your melatonin levels and tricks your mind into thinking that its the middle of the day, even though its actually the complete opposite. This can easily keep you up all night until the exam which would be a bad idea.
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Why Do I Need A Sleep Study
Taking a sleep study in an accredited sleep center or lab is the best way to find out if you have a sleep disorder. It is the “gold standard” of sleep disorders diagnosis. Sleep is not a simple process. Many parts of the brain control your sleep in various stages. These stages of sleep include drowsiness, light sleep, deep sleep, and dream sleep. An overnight sleep study is the best way to analyze your sleep in all of its complexity. This kind of study is called a polysomnogram. It measures your brain waves, heart beat, and breathing. It also records movements of your eyes and legs. It shows your doctor the “big picture” of your sleep pattern. At the same time, it provides precise facts on what your body is doing at every moment of sleep. It combines a panoramic view with microscopic details. It is the most complete and scientific way to evaluate your sleep and discover any problems.
Are You Ready To Find Your Fit
Learners who do not plan for a transition to college may make academic, financial, and personal mistakes. One mistake leading to adverse educational outcomes involves the relationship between sleep and college students. Sleep plays a vital role in academic success and mental balance. Unfortunately, many degree-seekers forgo sleep to complete assignments or socialize with peers.
Although mixing college students and sleep deprivation leads to negative outcomes, degree-seekers can avoid them. Researching sleep, understanding sleep deprivation’s negative consequences, and practicing good sleep fundamentals help mitigate those outcomes. These and other strategies promote wellness and academic success. Speak with a college counselor to learn more about recommended sleep for college students.
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Try The Feynman Notebook Method
Physicist Robert Feynman created this organization-based learning method by writing on the title page of an empty notebook, notebook of things I donât know about. From there, he developed a technique of deconstruction and reconstruction of ideas, in an effort to understand even the most complicated of concepts. To use this method and learn how to study effectively, first identify what you want to learn. Then, try explaining it as you would to a five-year-old. The Feynman method is ideal for using analogies to further illustrate your concept .
Tips To Improve Sleep
- Know and get the sleep you need. Some students need only five hours, others need eight hours. Sleep without an alarm to determine your bodys natural sleep rhythm.
- Sleep as much as needed to feel refreshed and healthy during the following day, but not more. Curtailing time in bed a bit seems to solidify sleep: excessively long times in bed seem related to fragmented and shallow sleep.
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What Happens After A Polysomnogram
A sleep study produces hundreds of pages of information about your night in the sleep lab. It will give your doctor the big picture about your sleep, plus lots of important details. It usually takes about two weeks for the sleep specialist to review it and send the results to your doctor, Benjamin says. The results will help your doctor decide on the best treatment so you get a good nights sleep.
Sleep Study Trend: Home Monitoring
At-home sleep studies are becoming more common for diagnosing sleep apnea,says Johns Hopkins sleep expertSara Benjamin, M.D.What to know as you discuss with your doctor:
- Home studies are well-validated only for diagnosing obstructive sleep apnea in certain groups of people. If you are obese or have a complicated health history, your study is more likely to be done in the lab.
- Insurance coverage varies depending on your plan, insurance company and where you live.
Benefits Of Waking Up Early To Study
There are numerous benefits to waking up early, both mentally and physically. If youre a morning person, you probably already know that fresh feeling you get as you wake up with the sunrise. The body is in a relaxed state which makes it easier to grasp concepts, be productive, and get more out of the day.
Theres no rush to get up. When you wake up, you can plan the day and just take it slow. Brew yourself a cup of coffee, go for a jog, and get organized.
Stress is reduced. When you wake up early to study, you dont have to quickly run anywhere or catch the bus. The mind is clear, well rested, and prepared to dive into the books. Less stress keeps you on a positive note. Research indicates that those who wake up earlier are generally happier. This helps avoid getting discouraged when studying.
Sleep patterns are not affected. You have the whole day to be productive without losing hours of sleep or worrying about not getting enough rest. After a long day, you will be ready to dive into bed and repeat this healthy schedule.
In the morning, The natural light is much better than looking at a screen in the dark. Youre eyes will avoid strain.
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The Magical Power Of Sleep: 4 Ways It Helps Your Body
You Make Stupid Mistakes When You Are Tired
Research shows that you need sleep to stay alert and attentive. Several studies have shown that pulling just one all-nighter causes performance decreases on tests of cognitive ability and reaction time that are equivalent to the decrease in abilities people suffer with a blood alcohol level of at least .1% .
Consistently operating on short sleep has the same effects. Sleeping six hours a night for five days in a row has a similar effect to pulling an all-nighter.
Whether you are trying to pull off a snappy presentation at work or come up with a well-thought out response to a tough exam question, you don’t want to be impaired. If you wouldn’t show up drunk, don’t show up exhausted.
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What Happens During The Sleep Study
The technologist will stay awake all night to monitor your sleep. He or she will be in a nearby room with the computers and equipment. You will be able to roll over and change sleeping positions as often as you like. The sensor wires are gathered together behind your head to give you the freedom to move in bed. During the night the technologist may ask you to spend some time sleeping on your back. This will provide better data on your breathing patterns. A low-light video camera may also record your sleep for later review. This will allow your doctor to see any unusual movements or behavior that may occur during you sleep.
While you are sleeping, important brain and body functions are measured and recorded. This may reveal that you have a breathing problem during sleep. A common example of this kind of problem is obstructive sleep apnea. In this case, the technologist may awaken you. He or she will fit you with a mask. It will either cover your nose or your nose and mouth. Another version has soft silicone tubes that fit directly in your nostrils. These are called nasal pillows. The mask provides you with a steady stream of air that gently blows into the back of your throat. This treatment is called positive airway pressure . While there are three kinds of PAP, the most common uses a level of pressure that remains continuous .
Take On The Role Of Teacher
Research shows that students have better memory and recall abilities when they learn new information with the expectation of having to teach it to someone else. This makes sense, as teachers are charged with not only learning information for themselves, but also with organizing key elements of said information to explain it clearly to others. Studies also suggest that students are more engaged and will instinctively seek out methods of recall and organization when expected to take on a “teacher” role. This can be especially effective with subjects like reading comprehension and science, though part of the magic involves working out how youâd “teach” each subject on a case-by-case basis.
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Tips For Night Time Studying
If you know that you study better at night, follow these tips to get the most out of your preferred time of study:
1. Establish a Routine: If you decide to study at night, dont do it sporadically, establish a study routine. This way your body will get used to it and you can get the best study performance possible. If you study for a few days and a few nights, your body will go crazy! Pick one and stick with it.
2. Rest: If you study at night, this does not mean you should be sleeping less. A well rested mind is key to successful study so make sure you dont neglect your sleep by catching a few zzzs during the day.
3. Lighting: It can happen to us all you start studying during the evening and next thing you know its night time and youre studying in the dark! Make sure this doesnt become a common occurrence. If youre a night studier, work in a properly lit room as it will improve your study.
4. Time Management: Its easy to lose track of time when studying at night. This makes it even more important to create a study timetable outlining when you will take breaks. Its recommended that you take a 5 to 10 minute break every 50 minutes when studying. Also make sure you keep hydrated!
If youre interested in studying with music, check out our article Music for Studying: 10 Tips to Pick the Best Study Music.
If youre a night studier, why do you think this is the best time to study?