Sleep

KMU1013
Helping Relationship

Why Can't I Fall asleep?

SLEEP

E-Magazine What causes us cannot fall
Released 4 January 2023 asleep and its effects?
How we overcome it?
This maganize is a tip on why
people cannot fall asleep and
how they deal with it.

MEMBER OF
GROUP 10

LECTURER:
Dr. Salmah Mohamad Yusoff
GROUP LEADER:
Eric Tie Tung Siong (79328)

GROUP MEMBER:
Lu Yien Tong (79917)
Wendy Lee Kah Min (77156)
Tang Ek Kai (77362)
Jeremy Winrow Anak Jerrio (73513)

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04 Overview
05 Reason that
causes people
cannot fall asleep

TABLE OF
CONTENTS

07 Effect of insomnia
on university students
09 Ways to overcome
the insomnia
12 References

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NOTES TO SAY

First and foremost, we would like to
thank to Dr Salmah Mohamad Yusoff, our

Helping Relationship lecturer for her
guidance, advice and knowledges. Thanks

also to Canva for the free templates to
help us in completing the design and
creation of the online magazine. We

sincerely hope that the articles we
created will help to educate readers,

expand their minds, and provide
entertaining reading material. This
magazine's editing and creation took a lot
of work, energy, and creativity. All of the
help from friends and others are really
appreciated. Many thanks, and enjoy.

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Overview

Sleep is very important for good health and well-
being in our life. It allows our body and mind to
recharge, and also makes us more refreshed and
alert when we wake up. Without enough sleep,
the brain cannot function properly. This can
make us harder to concentrate, think clearly, and
remember things. Most adults require between
seven and nine hours. Unfortunately, most
university students are not getting enough sleep.
It is because they need to attend classes, and
extracurricular activities, pull all-nighters to
finish assignments or projects and prepare for
examinations. It might seem like there is not
enough time to finish everything in a day. With
that, students do always not get enough sleep,
which leads to problems focusing on tasks and
thinking clearly. Thus, Sleep is vital to our
physical health and mental health.

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REASCOA
NNNTHOTATFACLALUASESSLEPEEPOPLE

Stress Your mind may remain active at
night due to worries about your
family, job, health, finances, or other
factors, making it difficult to fall
asleep. Insomnia can also be
brought on by traumatic or stressful
life events like divorce, losing your
job, losing a loved one to death or
disease.

An erratic bedtime schedule, naps, POOR SLEEP
stimulating activities right before HABITS
bed, an uncomfortable sleeping
environment, and using your bed
for work, eating, or watching TV
are all examples of poor sleep
habits. Your sleep cycle might be
disrupted by using computers, TVs,
video games, smartphones, or
other devices right before bed.

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Stimulants include caffeinated CAFFEINE,
beverages like coffee, tea, cola, and NICOTINE AND
others. If you consume them in the ALCOHOL
late afternoon or evening, you can
have trouble going to sleep at night.
Another stimulant that might
disrupt sleep is nicotine, which is
present in tobacco products. Alcohol
may aid in your ability to fall asleep,
but it prevents deeper sleep and
frequently results in nighttime
awakenings.

Eating too A small snack before bed is
much late in acceptable, but if you consume
the evening too much, you can feel
physically uncomfortable when
you lie down. Heartburn, or the
reflux of acid and food into the
oesophagus after eating, is
another common condition that
might keep you awake.

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Effect to University Student

Poor Grade

Working hard and hustling on your studies until late at night
seems to be a norm for student these days. They believe that
the more they study, the better their results will be. However,
sacrificing their sleep is not going to help as studies by
American Psychological Association show that people who
sleep earlier are more likely to get better results than the one
pulling an all-nighter. Students require at least 8 to 10 hours of
sleep every day and not getting enough of this will affect their
ability to focus or comprehend what is being taught in class.




Depression and Anxiety

While depression can cause sleep deprivation, the opposite can
be true as well. Not getting enough sleep makes it harder to
control your emotion which makes you vulnerable to depression.
Getting enough sleep will make it so you are not only getting
more energy, but it can help you see the world in a better view
while having sleep deprivation will make you unable to think
clearly and manage your feeling making it easier to get mood
swing. Several depression medicines are also less effective when
a person has a sleeping problem.




Health Decline

Not getting enough sleep can affect your health as study shows
that it can decrease your immunity level. This causes students to
be more vulnerable to viruses especially in the current world
condition where viruses are highly contagious. Sleeping less than
5 hours a day also leads to a higher blood pressure count which
can cause a lot of cardiovascular diseases such as strokes and
heart attacks. Further studies also show decrease in the level of
insulin production. Insulin is an important hormone that works
to reduce the amount of sugar in the blood.




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Weight Increase

One of the bad impacts of sleep deprivation to student is
the weight gain. Not getting enough sleep apparently
causes hormone imbalance in our body. The two main
hormone that causes this problem are leptin and ghrelin.
Leptin the hormone that causes the feeling of fullness
when eating while ghrelin the hormone that make your
body feels hungry. Growth hormone deficiency, low level
of cortisol and slower metabolism seems to happen to
people with sleep deprivation. These also contribute to
weight gain and can be avoided by getting enough sleep
every day.




Behavior Issues

People who lack sleeps are usually emotionally unstable the
next day. They get irritable and short-tempered easily even
when others interact with them as usual or when facing
slight annoyances. This might be due to them feeling stress,
angry and exhausted which cause them to be unable to
interact normally and can get aggravated easily. This is
detrimental to university students as they need to interact
daily with other people around them including course
mates and lecturers. This shows that sleep is important for
students to be able to control their emotion and behavior
better.




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There can be many reasons for insomnia, which vary amongst
individuals. To overcome the insomnia, university students can
actually improve their ability to sleep well if they seek help. Help can
come from many sources, including making practical changes in
lifestyle in order to sleep better, eating certain sleep-inducing foods
in moderation, and obtaining emotional support from a counsellor.
Ways to Overcome

01 Do regular physical activity

Regular physical activity, whether it is a walk around campus or an
intensive workout, is a great stress reliever. Plus, it helps improve
sleep quality and has psychological benefits, so it was not surprising
to find that among those with mental conditions, those who
exercised more often (2 or more days per week) seemed to have
better sleep quality than those who exercised less.

02 Establish relaxation techniques just
before bedtime

By doing things such as taking a hot bath, stretching, practising
yoga, or reading a book (on actual paper, not on a screen), university
students can facilitate a sleepy state. There is a scientific basis for
taking a hot bath, as the resulting decreased body temperature
immediately afterwards will cause students to feel sleepy. Besides
that, doing relaxing things before going to bed will tell the body that
it is time to rest.

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03 Eat foods that help us to sleep

By eating certain sleep-inducing foods in moderation, university
students may be able to enhance their sleep. The student can have a
light snack before bed (heavy meals may interfere with sleep), and
foods with tryptophan may induce sleep. The students are
encouraged to eat whole grains or complex carbs such as oatmeal
and whole wheat crackers but not white bread or refined pastas.
Whole-grain foods encourage tryptophan. Besides that, drink yogurt
or milk. The calcium in dairy products processes the hormones that
help students fall asleep, i.e., tryptophan and melatonin.

04 Cognitive Behavioral Therapy for
Insomnia (CBT-I)

This form of therapy can help university students recognizes and
replace unhealthy sleep-related thoughts and behaviours with
healthier habits and attitudes. A therapist who specializes in CBT-I
may use different techniques to help improve sleep. Because many
mental health issues can interfere with sleep, the therapist may
conduct a thorough assessment to determine the cause of the
problem and employ a variety of treatment techniques. Some of the
techniques sleep therapists may use are sleep hygiene, sleep
environment optimization, and stimulus control therapy.

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SLEEP IS
THE BEST
MEDIATION.

DALAI LAMA

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References

Ain, C. (2020, January). The Effects of Sleep Deprivation. Seisen International School.
https://www.seisen.com/student-life/seisen-post/features/~board/seisen-
post/post/the-effects-of-sleep-deprivation
Fry, A. (2022, April). Obesity and Sleep. Sleep Foundation, One Care Media Company.
https://www.sleepfoundation.org/physical-health/obesity-and-
sleep#:~:text=Sleep%20loss%20creates%20a%20hormone,creates%20increased%20f
eelings%20of%20hunger
Goldsmiths, University of London. (n.d.). Insomnia and sleep problems.
https://www.gold.ac.uk/students/wellbeing/guides/insomnia/#d.en.1005532
John Hopkins Medicine. (2016, May). Depression and Sleep: Understanding the
Connection. The Johns Hopkins University.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/depression-and-
sleep-understanding-the-connection
Mayo Foundation for Medical Education and Research. (2016, October 15). Insomnia.
Mayo Clinic. Retrieved January 2, 2023, from https://www.mayoclinic.org/diseases-
conditions/insomnia/symptoms-causes/syc-20355167#:~:text=Common%20c
auses%20of%20chronic%20insomnia,also%20may%20lead%20to%20insomnia.
Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D. E., & Grossman, J. C. (2019). Sleep
quality, duration, and consistency are associated with better academic performance
in college students. Npj Science of Learning, 4(1). doi:10.1038/s41539-019-0055-z

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