KMU1013 HELPING RELATIONSHIP MAGAZINE

KMU1013

HELPING RELATIONSHIP

SLEEP

Sleep
Deprivation
Among
College
Students

E-MAGAZINE Released 4 January 2023

This magazine discusses the What is sleep deprivation?
current state of sleep How important is sleeping?
deprivation among college Tips to manage with sleep
students. deprivation

MEMBERS OF
GROUP 10

LEADER

NOR HAZWAN BIN ZAINUDIN
0162147409
76078

SYAFAAH BINTI ZAINUDDIN AMELIA ANAK TOM
0145865303 0109713503
73848 73339

MELISSA UNIE ANAK
JANANG

0198565607
73547

HANNA ANAK AJON
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73481

LECTURER: DR. SALMAH MOHAMMAD YUSOFF

TABLE OF 04
CONTENTS

WHAT IS SLEEP
DEPRIVATION?

CAUSES OF SLEEP 05-07
DEPRIVATION 07

WHY SLEEP IS 08-09
IMPORTANT?
10-11
WAYS TO 12
OVERCOME SLEEP

DEPRIVATION

ALTERNATIVES
DONE TO

REDUCE SLEEP
DEPRIVATION

REFERENCES

WHAT IS

SLEEP

DEPRIVATION?

A person who doesn't get enough sleep is
said to be sleep deprived. This could be a
momentary problem that only lasts for
one or a few nights, or it could be a
chronic problem that persists for weeks
or even months. Sleep deprivation can
occur for a variety of reasons, many of
which are harmless, but it can also be a
major sign of several medical disorders.

Like eating, drinking, and breathing,
sleeping is a fundamental human
necessity. Sleeping is essential for
lifetime health and well-being, much like
these other necessities. After night of
little to no sleep, nearly everyone has
experienced a zombie-like feeling. We can
experience daytime drowsiness, slow
reasoning, general fatigue, and an
agitated mood even after just one night
of insufficient sleep.

"A day without a nap is like a cupcake without frosting." —
Terri Guillemets

Causes of
sleep

deprivation

Lack of sleep can lead to a condition
known as sleep deprivation. The
recommended amount of sleep every
night for a person to complete a
regular sleep cycle is 7 to 8 hours.
There are a several causes of sleep
derivation such as technology,
voluntary action, sleep disorders and
mental illness.

Technology

The technology that follows the modernisation of the world can cause
sleep deprivation. The presence of a cell phone in the bedroom has been
linked to increased daytime sleepiness, poorer quality sleep, difficulty
falling and staying asleep, and night-time awakenings. You are more likely
to drive while fatigued, feel sleepy during the day, and have less restful
sleep if you use a computer right before bed. It's more difficult to fall
asleep if you play video games right before bed. Also, it's not just about the
loudness. Electronic devices generate light, and too much light can
decrease the body's ability to produce melatonin, a hormone that
promotes sleep (Emerson, 2022).

Voluntary action

In the population of college students, sleep
deprivation is frequently voluntary. College
students frequently skip sleep on purpose,
especially during stressful times like exam
periods or doing assignments. These sleep
loss patterns might cause 24 to 48 hours
without sleep. Students with poor sleeping
habits frequently attempt to make up for
their lack of sleep by sleeping more during
the weekend. Concentration suffers as a
result of lack of sleep, and daytime
tiredness increases.

Sleep disorder

A common sleep issue known as insomnia
can make it difficult to get asleep, keep
asleep, or lead you to wake up too early
and have trouble falling back asleep. When
you wake up, you could still feel worn out.
According to Insomnia - Symptoms and
Causes (2016) a person health, productivity
at work, and quality of life can all be
negatively impacted by insomnia in
addition to your energy level and mood.
Besides that. a respiratory disease called
sleep apnea causes you to stop breathing
for at least 10 seconds while you're asleep,
resulting in a number of night-time
awakenings that may affect both the
quantity and quality of your sleep.

Mental illness

The majority of those who have dealt with
depression are aware that it frequently goes
hand in hand with sleep issues. Sleeping at night
and staying asleep throughout the day may be
challenging for those with depression.
Additionally, they might sleep too much or be
overly sleepy during the day. In addition, sleep
issues can make depression worse, creating a
vicious loop between depression and sleep that
can be difficult to break (Rob Newsom, 2022). In
some people, a lack of sleep might even lead to
depression.

"Sleep is the golden chain that ties health and our
bodies together." - Thomas Denker

Student's schedule is jam-packed with tasks, tests, lectures, fees,
extracurricular activities, homework, and other obligations. Sleep deprivation
may seem like the only option for managing their student lives, but there are

numerous drawbacks to not getting enough sleep at night.

SLEEPING TO SUCCEED

STUDENTS WHO GET REGULAR HOURS OF SLEEP
EVERY NIGHT ARE MORE LIKELY TO PERFORM
BETTER ACADEMICALLY.


BY GETTING ADEQUATE SLEEP, YOU CAN AVOID

FEELING DROWSY AND FATIGUED DURING THE DAY
WHICH MAKE STUDENTS MORE PRODUCTIVE,

CONCENTRATED, DETAIL-ORIENTED, AND ABLE TO
FOCUS BETTER IN CLASS.



SLEEP ENCOURAGES THE DEVELOPMENT AND
STRENGTHENING OF MEMORIES.



STRESS IS LESS LIKELY TO DAMAGE STUDENTS
WHO PRIORITIZE SLEEP.

SSLTEAEYPHINAGPTPOY

LACK OF SLEEP INCREASES THE RISK OF VARIOUS
HEALTH ISSUES IN CHILDREN AND ADOLESCENTS,
INCLUDING OBESITY, TYPE 2 DIABETES, POOR MENTAL

HEALTH, AND ACCIDENTS.



UNEXPECTEDLY, SLEEP DEPRIVATION HAS THE SAME
EFFECTS ON COGNITION THAT ALCOHOL CONSUMPTION
DOES IN TERMS OF DROWSINESS. STUDENTS WHO DON'T
GET ENOUGH SLEEP EACH NIGHT ARE MORE LIKELY TO

HAVE MOOD SWINGS, IMPATIENCE, A QUICK TEMPER,
TROUBLE FOCUSING AND REMEMBERING, BRAIN FOG,

AND OTHER ISSUES.

Ways to Sleep deprivation among
Overcome Sleep college students are inevitable.
However, there are multiple tips
Deprivation that students can practice in
their daily life to overcome sleep
deprivation.

1. Healthy sleeping routine

Having an even schedule such as go to bed early and
at the same time every night including during weekend
is very essential to maintain a consistent schedule of
our internal body clock. Students are also required to
sleep for at least 7 to 9 hours for an optimal function of
their body and brain (Office of Disease Prevention and
Health Promotion, 2022).

2. Use bed only 3. Wind down

for sleep before bed

Set aside a different location to do Winding down by reading a
work or for studying so that our brain book, turning electronic
associates the bed with sleep rather devices off, meditate, or
than for work or stress or active journaling after spending hours
thinking. on studying will help to ease
our mind and put us in a state
of relaxation. As a result, it will
be easier to fall asleep.

4. Avoid/limit caffeine 5. Schedule meal

and alcohol Avoid eating at least 3 hours
before going to sleep as our
Caffeine speeds up our heart body uses energy to digest the
rate and thus makes it harder to food eaten and it will be hard to
relax and fall asleep, and alcohol fall asleep during food digestion
is a depressant that affects the (Cleveland Clinic, 2022).
sleep wave patterns (University
of the People, 2022). It is
advised to avoid alcohol and
caffeine at least 6 hours before
bedtime.

6. Exercise 7. Limit daytime naps

Exercising during daytime helps An afternoon nap helps us to
tire out our body and therefore it become less sleepy and improve
will be easier to fall asleep our mood, and more focus. A
during nighttime. power naps no longer than 30
minutes and before 3pm is
recommended.

8. Get help when things get serious

Student life can be overwhelming at times
especially when the semester is nearing it closing.
When things start to get overwhelming and out of
control, students are greatly encouraged to seek
help from experts such as a sleep specialist.

Colleges Offer
On-campus Nap
Rooms.

Numerous criteria can be used to describe
healthy sleeping patterns. For instance,
the sleeping habits is defined as "sleep
habits" as "self-rated contentment with
sleep," "sleeping during the day," "difficulty
sleeping at night," and "oversleeping."
Sleep deprivation will also impact
emotional stability, motor function, and
cognitive function.

While sleep deprivation can affect anyone,
it is obvious that they are more prevalent on
college campuses. College students' sleep
patterns may be disturbed for a range of
reasons. All-night studying sessions, parties,
social engagements, work duties, and
alcohol and/or drug misuse are potential
contributing factors.

The finest grades in college are typically
thought to be the result of late nights
studying. College and universities all
around the country are either creating
designated nap rooms or extending
already-existing facilities to demonstrate
to students that they don't need to give up
sleep in order to produce outstanding
work.

“Sleep is the golden chain that ties

health and our bodies together.”

— Thomas Dekker, American Actor

Napping station



These stations help students to take a break while doing
their study sessions. Instead of having to walk back to
their apartment or dorm, students now have a secure
place to sleep on campus. The latest institution to make
news for implementing a sleeping station through the
fall of 2014 is the University of Michigan in Ann Arbor. It
was located in the first floor of the 24-hour Shapiro
Undergraduate Library at the University of Michigan, six
vinyl cots with disposable pillowcases have been set up.

Nap Nook

Students are encouraged
to refresh themselves during

the day in this area, which
is stuffed to the fullest with
beanbags, stoafkainbgeadsq,uaicnkd4
e0y-emminaustkesn. aInptchaenmhiadvdeleaobfiga
hectic day,

impact on a student's productivity, focus, and general

welfare.

MetroNaps Energy Pods

This chair is long and exte
nded with a curved privacy
shield. With sound, lighting
, and vibration, it gradually

wakes dozing people up while playing music. Users have
the option of choosing the pre-programmed 20-minute
nap cycle or customising it. Energy Pods have also been
implemented at a number of other campuses, including
Washington State University. The university's brand-new
Chinook Student Center, which includes the Nap Zone,
which offers nap pods and recliners for drowsy students,
opened in the spring of 2017.

References

Cleveland Clinic. (2022, March 23). Is Eating Before Bed Bad for You? Cleveland Clinic.
https://health.clevelandclinic.org/is-eating-before-bed-bad-for-
you/#:~:text=It's%20best%20to%20stop%20eating,go%20to%20bed%20feeling%20hungry.

Emerson, B. J. (2022, July 15). The Importance of Sleep for College Students.
https://admissions.usf.edu/blog/the-importance-of-sleep-for-college-students

Insomnia - Symptoms and causes. (2016, October 15). Mayo Clinic. https://www.mayoclinic.org/diseases-
conditions/insomnia/symptoms-causes/syc-20355167

Office of Disease Prevention and Health Promotion. (2022, July 15). Get Enough Sleep.
https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-
sleep#:~:text=Most%20adults%20need%207%20or,rested%20when%20you%20wake%20up.

Rob Newsom. (2022, December 16). Depression and Sleep. Sleep Foundation.
https://www.sleepfoundation.org/mental-health/depression-and-sleep

Suni, E. (2022, November 3). Sleep Deprivation. Sleep Foundation. https://www.sleepfoundation.org/sleep-
deprivation

University of the People. (2022). Sleep Deprivation in College Students: How To Cope.
https://www.uopeople.edu/blog/sleep-deprivation-in-college-students-how-to-cope/

Waxman, O. B. (2014, August 29). College Nap Rooms: Where to sleep at University Libraries. Time. Retrieved
January 2, 2023, from https://time.com/3211964/nap-rooms-at-universities/

Wise, M. J. (2018). Naps and sleep deprivation: Why academic libraries should consider adding nap stations to
their services for students. New Review of Academic Librarianship, 24(2), 192-210.