How To Sleep Better When Studying Online
With late night study sessions being a common occurrence when studying online, it can be hard to turn off the computer and get some well-earned sleep. Not only this, but if you are choosing to study late at night, this can make falling asleep when you get to bed even harder. If you are studying online, here are a few tips to help you sleep better.
How Exercise Helps You Sleep
Exercise offers a variety of health benefits, one of which is better sleep. In a September 2012Journal of Physiotherapy systematic review, with meta-analysis of six trials with 305 total participants aged 40 or older who had sleep problems, it was shown exercise training programs produce moderately positive effects on sleep quality. The exercise group had a significant reduction in sleep latency and medication use compared to the control group.
The 2013 Sleep in America Survey by the National Sleep Association examined exercise and sleep. They found that people who work out regularly said they get better quality sleep and that those who work out vigorously get the best sleep. Those who don’t consider themselves exercisers, but make it a point to sit less during the day, also get better sleep.
Non-exercisers, on the other hand, report having the least energy. They also report having trouble staying awake during normal daily tasks such has driving, eating or socializing. They report taking more naps than the exercisers, and those naps are much longer.
The Triple Risk Model
The; triple risk model; is how the risk factors for SIDS interact and may lead to an infant dying suddenly and unexpectedly.;
The Triple Risk Model poses that;
- a vulnerable baby;
- at a critical period in development,;
- when exposed to an external stressor with which they are unable to cope;
may die from SIDS.
A vulnerable baby is one who appears healthy but has an underlying abnormality or weakness that may only become apparent when exposed to stress. It could be genetic, heart or lung defects, or issues with arousal mechanisms.
Critical periods in development are most specifically during the first six months of life when babies are growing rapidly. Their bodies change a lot and could destabilize their internal systems especially if they have an underlying abnormality.
External stress or outside/environmental challenges are things like sleeping on their stomach, sleeping on a soft surface, or when they’re placed in a position that increases the risk of positional asphyxiation.
Per Red Nose, No one risk factor in isolation is likely to be sufficient to cause death, and provided the infant survives the first year of life, may no longer be of any significance. However, when a vulnerable or compromised infant is confronted with one or more stressful situations, several of which are now clearly identified as risk factors, and from which the majority of infants normally escape, the combination may prove fatal.
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Choose Where To Sleep
The lack of a fixed bed gives you flexibility not only in terms of space, but also in terms of where you sleep.
Whether you want to sleep in your living room or on the balcony, nothing can stop you. Even in the same bedroom, you can now easily lie on one side or the other due to the huge amount of space.
Feeling hot on a summer night? Just place your futon or sleeping mat in front of the window to enjoy the cool night breeze. You could even sleep closer to the air conditioner to feel cooler.
Sleeping on the floor also trains you to become a less restless sleeper. Once you get used to it, you can lie down wherever you want, whether at work or on a long bus ride, to catch up on valuable sleep.
Is Sleep Deprivation Different From Insomnia
While both insomnia and sleep deprivation involve failing to get enough sleep, many experts in sleep science make a distinction between them. People with insomnia have trouble sleeping even when they have plenty of time to sleep. On the other hand, people with sleep deprivation dont have enough time allocated for sleep as a result of behavior choices or everyday obligations.
An illustration of this difference is that people who are sleep deprived because of a busy work schedule usually have no problems sleeping longer on weekends to try to catch up on sleep. Someone with insomnia, though, still struggles to sleep despite having the opportunity to do so.
There can be considerable overlap between how sleep deprivation and insomnia are described, but patients should be aware that their doctor or a sleep specialist may use more specific definitions.
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Why You Feel Better After Less Sleep: 5 Reasons Why
Its the next day.
Youve slept, but not that much.
That doesnt seem to matter.
Youre up. Youre busy. Youre getting things done. Alert, aware, and quick theres nothing getting in your way of your goals today. All of this on less than 6 hours sleep? Maybe sleep really is for the weak.
A lot of people, myself included, have super productive days while having had way less than a night of sleep. So what gives? Is getting less sleep really better for us?
Below Ive brought together all the answers I could find on this topic. Lets discover whats really going on, so you can decide for yourself if less sleep is better for you.
Resist Sugar Carbs And Processed Foods
Your tired body will crave an easily digestible and quick high, but with that high comes a gnarly crash, warned registered dietitian Maya Feller. “Skip the ultra-processed foods and beverages,” she advises. “They may sound good in the moment but will likely provide a rush of unsustained energy that may leave you more tired and hungry. It’s a cycle that your already tired body does not need.”
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So Why Is This Important
According to the AAP, Research showed that between 1993 and 2010 the percent of infants placed to sleep on their backs increased from 17% to 73%. Following the initiation of the Back-to-Sleep campaign, the number of infants dying from SIDS has decreased to 2,063 per year as of 2010.;
However, this ;chart shows that while the rate of SIDS deaths has decreased, the rate of accidental deaths has risen. This could be due in large part to better reporting and categorizing of infant deaths instead of lumping all deaths as SIDS. According to WebMD, The number of babies dying from accidental suffocation and strangulation in bed skyrocketed 184% from 1999 to 2015.;
While babies outgrow being at risk of SIDS, it is still important to be mindful of sudden and unexplained death in childhood . This is a category of death in children between ages one to eighteen that is unexplained after a thorough investigation, including an autopsy.;
At this time, there is no way to predict it or prevent it; a seemingly healthy child goes to sleep and doesnt wake up. It is labeled a SUDC death when they can find no other known cause. Unfortunately, there is no way to even know how often SUDC occurs because the World Health Organization lacks a way to record sudden and unexpected deaths in childhood. It still remains a statistically lower instance than SIDS.;
Although there is no way to prevent SUDC, its still important to consider safe sleep for toddlers.
How To Catch Up On Lost Sleep
If you don’t get enough sleep, there’s only one way to compensate getting more sleep.
It won’t happen with a single early night. If you’ve had months of restricted sleep, you’ll have built up a significant sleep debt, so;expect recovery to take several weeks.
Starting on a weekend, try to add on an extra hour or 2 of sleep a night. The way to do this is to go to bed when you’re tired, and allow your body to wake you in the morning .
You might sleep up to 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to a normal level.
Don’t rely on caffeine or energy drinks as a short-term pick-me-up. They may boost your energy and concentration in the short term, but can disrupt your sleep patterns even further in the long term.
Page last reviewed: 5 August 2021 Next review due: 5 August 2024
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Dangers Of Sleep Deprivation
We all know that one person who says, “I’ll sleep when I’m dead.” Unfortunately, many scary things happen when you don’t sleep enough. Your body needs sleep to rest and repair, and without it, your health suffers.
According to a September 2016 study in the International Journal of Behavioral Nutrition and Physical Activity, lack of sleep and poor sleep quality are associated with poor diet quality, excess food intake and obesity in teens. Not only do they eat more, they also spend more time in front of a screen.
According to Mayo Clinic, sleep deprivation can negatively affect your body in numerous ways, including:
- Cranky mood and temperament
- Poor concentration/focus
Sleep deprivation is associated with high blood pressure, depression, diabetes, and other health risks. When you don’t sleep enough, you’re more likely to feel aches and pains, too. The more sleep deprived you are, the more the ripple effects will influence your day-to-day habits.
Caffeine Is Ok But Don’t Overdo It
“Go easy on the caffeine,” Feller warns. “Yes, it will give you a boost, but for those that are sensitive to the side effects, having too much can lead to the decreased desire for food, the jitters and difficulty sleeping.” Coffee or tea should be your moderated caffeine of choice, she says, adding that you should stay far away from sugar-doused energy drinks because “the additives are more harmful than helpful.”
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Daytime Naps Are Unhealthy
Generally, experts recommend people avoid naps to ensure a better nights sleep. However, if someone has missed out on sleep during previous nights, a tactical nap can help repay some of the accrued sleep debt.
Around 20 minutes is a good nap length. This gives the body ample time to recharge. People who sleep much longer than this could mean they descend into a deep sleep, and once awake, they feel groggy.
Daytime napping is relatively common in the United States, but taking a siesta is the norm in some countries. Naturally, our bodies tend to dip in energy during the early afternoon, so perhaps napping around that time is more natural than avoiding sleep until nighttime.
After all, the vast majority of mammals are polyphasic sleepers, which means they sleep for short periods throughout the day.
In a large review of the effects of napping, the authors explain afternoon naps in people who are not sleep deprived can lead to subjective and behavioral improvements and improvements in mood and subjective levels of sleepiness and fatigue. They found people who nap experience improved performance in tasks, such as addition, logical reasoning, reaction time, and symbol recognition.
Not all naps are equal, however. There is a great deal of variation, such as the time of day, duration, and frequency of naps. One explains:
It is also important to note if an individual experiences severe tiredness during the day, this might be a sign of a sleep disorder, such as sleep apnea.
Listen To Ambient Sounds
A big reason so many people sleep at night is that it is peaceful and quiet. People are done working and traveling for the day and there are fewer sounds to keep us distracted and awake. Trying to nap in the daytime could be a challenge for people who are particularly sensitive to noise disruption.
Try using headphones to listen to relaxing sleep music or ambient sounds to help drown out everyday noises. Experiment with different genres and settings so you can figure out what to listen to that promotes a relaxed frame of mind so you can meditate and unwind.
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Downsides Of Skipping Sleep Altogether
Sleepiness is regulated by two processes: your circadian rhythm and sleep pressure.
Your circadian rhythm is your bodys internal clock that makes you feel tired at night and awake during the day. Sleep pressure is a feeling of tiredness that gets stronger the longer you stay awake. If you dont sleep, your drowsiness will continue to get worse until you can finally get some rest.
Sleeping for 1 to 2 hours can decrease sleep pressure and make you feel less tired in the morning than you otherwise would by staying up all night.
If you dont get enough sleep, youll likely experience:
Rem Vs Deep Sleep: How Your Sleep Cycle Works
Sleep is complex, and understanding it can help you get better rest.
Now more than ever, we can quantify exactly how good or bad our sleep patterns are. You might already have a hunch that you’re tossing and turning or waking up too often, but there’s loads of tech to help you find out more.;Smart beds, sleep trackers and wearables of all sorts help us;track our sleep.
Each morning you can review your heart rate, breath rate and sleep graphs with information about how much light, deep and REM sleep you had the night before. But all that data only makes sense if you know what you’re aiming for and what it all means.
Here’s how to decode your sleep cycles so you can make the most of your shut-eye.
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Can Lack Of Sleep Stunt Your Growth
My mom says if you stay up all night and don’t get any rest you can stunt your growth. Is this true? Damien
It could be. A single night of no sleep will not stunt growth. But over the long term, a person’s growth may be affected by not getting the full amount of sleep. That’s because growth hormone is normally released during sleep. If someone;consistently gets too little sleep , growth hormone is suppressed.
Lack of sleep also can affect other hormones. Studies show that sleep deprivation is linked to obesity and diabetes. Experts are looking into whether this link has to do with hormonal changes.
So in this case your mom may be right. Getting enough sleep also will help you focus better in school and give you more energy and better concentration for sports and other activities.
*Names have been changed to protect user privacy.
How Much Sleep Is Enough
While sleep needs can vary from one person to another, most of us as adults need seven to nine hours of sleep each night . If youre not regularly getting that many, you could well be sleep deprivedeven if youre not aware of the subtle effects its having on your mood, personality, and performance, or the long-term toll it could be taking on your overall health.
When it comes to sleep, its not just the number of hours thats importantits also the quality of those hours as well. Even if you spend enough time in bed, if you struggle to wake up in the morning or feel drowsy during the day, that could be a sign that youre not getting the quality of sleep you need.
Disruptions from noise, light, or physical pain, for example, can prevent you from spending enough time in the different stages of sleepparticularly the rejuvenating deep sleep and REM sleep stagesdiminishing the quality of your rest and contributing to the symptoms of sleep deprivation.
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What Is Sleep Deprivation
As the name implies, sleep deprivation occurs when youre not getting the sleep you need. Habitually getting less than 7 to 9 hours of rest each night can result in chronic sleep deprivation, impacting all areas of your life.
College students, new parents, and busy employees are all too familiar with the practice of pushing off sleep to get more done. And while that may seem like a good idea at the moment, nobody can go without sleep even if youd like to think you can.
If youre lacking sleep, the unpleasant side effects of sleep deprivation will catch up to you at some point. However, sleep deprivation impacts everybody in different ways. Some of the more common short-term symptoms include:
- Daytime fatigue and sleepiness
- Increased appetite
- Diminished coordination and decision-making skills
When you sleep, your body has a chance to refresh and restore itself after a day of stressors. Depriving yourself of the opportunity to rest after a demanding day is never a good idea.
Reduces Focus And Attention
Studies show that when people are sleep-deprived, their brain waves lapse into brief sleep-like patterns while theyre awake. That helps explain why exhausted students seem to space out in class. Kids who dont get enough sleep can be easily distracted. They might make careless errors. And they can have trouble concentrating on schoolwork and on what the teacher is saying.
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No Driving Policy When Tired
While fans of the Everyman method do report an increase of energy, they have also been known to experience deeper feelings of exhaustion just before nap times. These sleepers may become so tired that they are slightly delirious and have trouble handling ordinary tasks before taking their 20-minute nap.
For this reason, it is very important that you do not operate a motor vehicle when you are feeling less than fully awake. Adhere to a strict policy that forbids you from driving when you are likely to experience these exhausted states to ensure your personal safety and the safety of others.