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Sleep in College Students

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Kim Kavalsky

on 10 April 2015

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Transcript of Sleep in College Students

Kim Kavalsky, MS LPC
Coordinator of Mental Health Outreach


Sleep in College Students
Mississippi ranks as one of the top states for adults reporting insufficient sleep.
Sleep in Mississippi
29.4% of Mississippi adults
shared that they have not gotten enough sleep for 14 or more days over the past month.
From the 2013 International Bedroom Poll
by the National Sleep Foundation
Scents in the Bedroom
78% of Americans felt more relaxed if their bedroom had a fresh, pleasant scent.
Nighttime Activities
73% watched TV before bed
51% used an electronic device like a computer, tablet
47% prayed or meditated
Sleep Amounts
On work nights, Americans slept an average of 6 hours and 31 minutes.
Sleep Habits
Almost 1/3 of Americans said that they rarely or never
slept through the night.
Tips for a Good Night's Sleep
(1) Avoid daytime naps
"A day without a nap is like a cupcake without frosting." -Terri Guillemets
(2) Stick to a daily routine of going to bed at the same time each night and waking up at the same time each morning
(3) Exercise regularly, but avoid activity close to bedtime
(4) Spend time outdoors during the day.
(5) Allow 1 hour before bedtime to relax (listen to calming music, read a book, meditate).
(6) Avoid the use of alcohol, caffeine and tobacco before bedtime.
(7) Sleep only in your bedroom.
(8) Remove noise at bedtime.
(9) Keep your bedroom dark, quiet and cool
(10) If you have loud roommates or neighbors, consider using a white noise machine to block out the sound.
(11) Avoid eating heavy or spicy meals late at night.
American College Health Association-
National College Health Assessment II
Mississippi State University Executive Summary- Spring 2013
89% of students reported that sleepliness is a problem ranging from a little one to a very big one.
Source: CDC 2011 Report: Insufficient Sleep
Among Mississippi Adults
Sleep at Mississippi State
89% of students report that sleepiness is a problem, ranging from a minor one to a major one.
41% of students felt tired, sleepy during the day for 3-5 days out of the week.
Source: American College Health Association-National College Health Assessment II: Mississippi State University Executive Summary Spring 2013
Why College?
Balance act of school, work and social activities
All night studying before an exam
Even though we spend about 1/3 of our lives sleeping, few really understand what happens when we sleep.
The Mystery of Sleep
Reversibility-sleeper can always be woken up
Perceptual Disengagement-no awareness of senses (blind, deaf)
Two Types of Sleep
Rapid Eye Movement or REM Sleep

Non-Rapid Eye Movement or Non-REM Sleep
REM Sleep
Dreams occur
Your eye movements follow what is happening in the dream
Brain is highly active (creating the environment)
Paralysis
"The simplest definition of REM sleep is a highly active brain in a paralyzed body."
-Dr. William Dement, sleep researcher
Non-REM Sleep
Movements in neck and jaw
Roll around
Stage 1
Lasts 1-7 minutes
Transition period from wakefulness
to other stages
Stage 2
40-45% of our sleep is this stage

Stage 3

Stage 4
> slow wave sleep
Source: www.end-your-sleep-deprivation.com
Quiz
1. What is the longest period of time someone has gone without sleep?
2. For parents of a newborn baby, how much sleep are they expected to lose in the first year?
3. Can people sleep with their eyes open?
Answer:
The Guinness World Record is for 18 days, 21 hours and 40 minutes.
The record holder was Maureen Weston in a rocking chair marathon in 1977.
She reported hallucinations, slurred speech, paranoia and blurred vision.
Answer:
On average, parents lose anywhere from 400-750 hours of sleep
or 1-2 hours every night in the first year.
Answer:
Yes, people can sleep with their eyes open. It is usually harmless, but can lead to dry eyes the next morning.
Why College?
Balance act of school, work and social life
Staying up all night to study for an exam
Sleep Apps
Sleep Disorders
Dyssomnias
Parasomnias
-Can cause difficulty falling asleep and staying asleep
-Inappropriate physical behaviors that can occur during sleep
Sleep Cycle
Relaxing Melodies
Deep Sleep with Andrew Johnson

Test your Reaction Time
http://healthysleep.med.harvard.edu/railroad-sleep/read-your-signals/game-reaction-time
Sleep apnea
Insomnia
Narcolepsy
Sleep Walking
Nightmares
Bed Wetting
"People who say they sleep like a baby usually don't have one."
-Leo J. Burke



Drowsy Driving

-Being awake for 18 hours is equal to a blood alcohol concentration (BAC) of 0.08%, which is legally drunk and leaves you at equal risk for a crash.
People at Risk:
6 hours of sleep or less
Driving long distances without rest
Driving at night or mid-afternoon
Driving alone on dark, rural, boring road
Working more than 60 hours a week or shift work
http://drowsydriving.org/about/detection-and-prevention/
Effects of Sleep Deprivation
Irritability
Lack of motivation
Anxiety
Lack of concentration
Attention deficits
Fatigue
Restlessness
Poor decisions
Longer reaction time
Forgetfulness
Increased errors
Increased Risk for:
High blood pressure
Diabetes
Obesity
Heart Attack
http://www.aasmnet.org/resources/factsheets/sleepdeprivation.pdf
Resources
MSU Psychology Clinic (662) 325-0270

Dr. Michael Nadorff-specializes in treating insomnia and nightmares
Student Counseling Services (662) 325-2091
located in Hathorn Hall
free individual and group therapy to students
daily meditation at 3
Full transcript