For many students, sleep goes on the back burner. According to the university of georgia health center, college students sleep an average of 6 to 6.9 hours each night.Key principles of cognitive learning theory another study found that around 70 percent of college students aren’t sleeping enough. Research suggests that lack of adequate sleep can affect grades, mood, and even safety while driving.Key principles of cognitive learning theory

Sharing a bedroom or apartment can lead to scheduling conflicts. Some people will prefer getting up early and going to sleep early, while others are night owls and late risers.Key principles of cognitive learning theory students might find that a roommate keeps them awake by snoring, keeping the lights on, playing loud music, inviting friends over late at night, or all of the above.Key principles of cognitive learning theory

It’s totally normal — and even expected — for students to pull all-nighter study sessions to cram for tests or finish papers. Student athletes may have early morning practice sessions, and students who are involved in theater or arts might rehearse until very late at night.Key principles of cognitive learning theory not to mention classes themselves, which can start in the early morning or late evening. Add the part- or full-time jobs that many students work into the mix, and it’s no wonder sleep is not a priority.Key principles of cognitive learning theory and then there’s your typical college social life.

But even though alcohol helps you fall asleep more quickly, it actually causes poor quality sleep.Key principles of cognitive learning theory per webmd, alcohol reduces the amount of rapid eye movement (REM) sleep that you get. And research suggests that even one night of binge drinking might impair sleep quality.Key principles of cognitive learning theory and of course, there are no parents around to enforce curfews or bedtimes.

For kids who have never lived on their own before, there might be a major appeal in staying up late “just because” — especially if they always had an enforced bedtime before heading off to college.Key principles of cognitive learning theory A big part of college is learning how to take care of yourself when no one is around to make you do things, and controlling your own daily schedule is a new experience for many students.Key principles of cognitive learning theory why sleep is important for college students

“the amount of sleep that a college student gets is one of the strongest predictors of academic success,” the university of michigan website explains.Key principles of cognitive learning theory “sleep plays a key role in helping students fix and consolidate memories, plus prevent decay of memories. Without sleep, people work harder and but don’t do as well.” quality sleep is necessary for athletic performance.Key principles of cognitive learning theory

“it restores our energy, fights off illness and fatigue by strengthening our immune system, helps us think more clearly and creatively, strengthens memory and produces a more positive mood and better performance throughout the day.Key principles of cognitive learning theory sleep isn’t just a passive activity and something to fill the time when we are inactive, but rather it is an active and dynamic process vital for normal motor and cognitive function.”

key principles of cognitive learning theory

Everyone is different, and some people will find that they perform best at one or the other side of the spectrum. For example, some people may feel well-rested after seven hours of sleep, while others need 8.5 or nine hours to feel rejuvenated and ready to take on the day. Individuals should experiment with different sleep-wake times to identify the number of hours that is most likely to have them feeling their best.Key principles of cognitive learning theory why all-nighters are always A bad idea

• in order to stay up all night without drifting off, students might drink coffee or energy drinks or pop caffeine pills that are pretty bad for you.Key principles of cognitive learning theory these substances might provide a quick fix, but they can also enable pushing your body beyond what’s healthy. What’s more, consuming too much caffeine can have some seriously unpleasant side effects.Key principles of cognitive learning theory

• one night without sleep can affect your sleep schedule and energy levels for a number of days afterward. “stay awake longer than 18 consecutive hours, and your reaction speed, short-term and long-term memory, ability to focus, decision-making capacity, math processing, cognitive speed, and spatial orientation all start to suffer,” a harvard business review article explains.Key principles of cognitive learning theory

• research suggests cramming actually won’t help you retain information in the long term. Some people might think all-nighters are worth it because they “work,” but studies suggest otherwise.Key principles of cognitive learning theory A sleep expert from the texas A&M college of medicine explained this to sciencedaily: “ when we try to learn information quickly, we’re only enabling short-term memory.Key principles of cognitive learning theory this memory type extinguishes rapidly. If you don’t ‘re-use’ information, it disappears within a period of a few minutes to a few hours. Cramming doesn’t allow information to assimilate from short-term to long-term memory, which is important for performing well on a project or exam.”

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• your brain is not at peak performance late at night. The expert cited above also shared that, “as the day progresses into the night, the brain’s performance significantly decreases.Key principles of cognitive learning theory so, by studying all night, you’re essentially swimming upstream and fighting against your body’s natural rhythms. Peak cognitive efficiency occurs much earlier in the day.”

key principles of cognitive learning theory

Want to make the most of your brainpower and study efficiently rather than cramming? Most experts agree that the healthiest and most effect way to prep for a test or presentation is to work over a number of days, during the daytime, in short chunks of 20 to 30 minutes.Key principles of cognitive learning theory this requires some time management skills, but it contributes to long-term success. The consequences of sleep deprivation at college

“evidence suggests that when people are sleep deprived, they feel more irritable, angry and hostile,” a sleep expert wrote in a piece for psychology today.Key principles of cognitive learning theory “sleep loss is also associated with feeling more depressed. In addition, sleep deprivation seems to be associated with greater emotional reactivity — people who suffer from sleep loss are especially likely to react negatively when something doesn’t go well for them.” and of course, there are physical consequences too.Key principles of cognitive learning theory

“chronic sleep deprivation can even affect your appearance,” the cleveland clinic website explains. “over time, it can lead to premature wrinkling and dark circles under the eyes.Key principles of cognitive learning theory also, research links a lack of sleep to an increase of the stress hormone cortisol in the body. Cortisol can break down collagen, the protein that keeps skin smooth.”

key principles of cognitive learning theory

Obviously, you don’t want to miss out on fun social activities or skip any important rehearsals, practices, or other commitments. But if you find yourself completely overwhelmed with responsibilities, take a look at everything on your plate and see if there is anything you can scale back on, combine, delegate, or reschedule.Key principles of cognitive learning theory if your roommates are causing your sleep issues: propose a compromise.

Maybe one roommate has a loud alarm clock that wakes you up every morning; perhaps they could switch to a vibrating alarm on their phone or smartwatch.Key principles of cognitive learning theory if your roommate goes to bed much later than you, maybe they can agree to use a flashlight once you’ve gone to sleep and to be as quiet as possible when they get ready for bed.Key principles of cognitive learning theory if social visits are causing the issues, draft a roommate agreement that mandates no guests after a certain time of night. If there’s too much noise in your room, suite, or hallway: get some gear.Key principles of cognitive learning theory

“the optimal study method is to stay on top of things and prepare by studying in small chunks (20 to 30 minutes), multiple times per day, three to four days in advance of the test,” sleep expert david earnest told sciencedaily.Key principles of cognitive learning theory “by going through information numerous times, you’re allowing your brain to move those facts to long-term memory for better recall.”

Even small lifestyle changes can make a difference in your sleep quality.Key principles of cognitive learning theory for example, you might commit to only studying at your desk (rather than in your bed) or take 10 minutes to meditate or write in a journal before you go to sleep.Key principles of cognitive learning theory if possible, try to stick to a regular sleep schedule by going to bed and waking up at roughly the same time every day — even on weekends. Can napping help solve college students’ sleep woes?Key principles of cognitive learning theory

“napping will often make it more difficult to sleep at night, so it’s good to pay attention to challenges with falling or staying asleep, and cut out naps if it becomes a problem,” dr.Key principles of cognitive learning theory amanda seavey, licensed psychologist and founder of clarity psychological wellness, told mattress clarity via email. “certainly, napping earlier in the day is better than later in the afternoon… but sometimes napping at all can create a cycle of sleeplessness at night and high fatigue during the day, leading to more napping and chronic insomnia.” what to do if you’re still suffering from chronic sleep deprivation

key principles of cognitive learning theory

• sleep apnea. This condition occurs when your airway is partially blocked during sleep, which can slow down or stop your breathing. “if you are diagnosed with sleep apnea, your doctor may make recommendations to help you maintain an open airway during sleep,” the national heart, blood, and lung institute website explains.Key principles of cognitive learning theory “these could include healthy lifestyle changes or a breathing device such as a positive airway pressure (PAP) machine, mouthpiece, or implant.”

key principles of cognitive learning theory

• restless legs syndrome (RLS). “this is a sleep disorder that causes an intense, often irresistible urge to move the legs,” the cleveland clinic website explains.Key principles of cognitive learning theory “this sensation is brought on by resting such as lying down in bed, sitting for prolonged periods such as while driving or at a theater. RLS typically occurs in the evening, making it difficult to fall asleep and stay asleep.”

key principles of cognitive learning theory

• A polysomnography, which involves a sleep study during which you sleep hooked up to a few different monitors and machines. These machines gather data about your brain waves, oxygen levels, and heart rate during sleep.Key principles of cognitive learning theory this information can help your doctor figure out if certain sleep stages are being disrupted and identify what’s causing that disruption.

College students may find a number of obstacles to getting good sleep, including noisy roommates, an overbooked schedule, or stress about schoolwork.Key principles of cognitive learning theory but it’s essential to get enough sleep in college in order to maximize your academic potential, maintain your active schedule, and make and sustain new friendships — not to mention staying physically healthy.Key principles of cognitive learning theory