PVCC Puma Press: December 2004

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	photo courtesy of AP
	Stress, late night snacking and exercise before bedtime are all factors that inhibit one’s ability to fall asleep.
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With sleep deprivation among students is routine, it reaches an all-time high during finals week. Although those cramming all night believe their efforts will help on the next day’s tests, the truth is, the loss of sleep may actually sabotage their studious efforts.

“By delaying and procrastinating, a snowball effect can build catching up on you quickly,” says PVCC math instructor Jason Margolies. “By the last night before an exam, you should have already studied, allowing a full eight-hour night’s sleep. A clear and refreshed mind can prove to be just as important at times as studying itself.”

This was demonstrated in a recent study exhibited by CNN. Of the students utilized in the study, those with grades of A’s and B’s were shown to receive an average of 25 minutes more sleep per night.

“Staying up all night and cramming is maybe the worst thing a student can do before a big exam,” says Comprehensive Sleep Solutions technical coordinator Jamie Bausher of Phoenix. “Less sleep has shown to cause a diminish in the ability to function, which doesn’t fare well on exams.”

Research conducted at the University of Chicago led to some interesting results as well. Studies showed that sleep can actually improve memory, presenting the possibility that the brain sorts and recognizes memories during sleep. Tests verified a group trained at 9 p.m., then tested the next morning, earned higher percentage points than a group trained at 9 a.m., then tested 12 hours later.

A better night’s sleep, however, is easier said than done. Especially for a full-time student balancing a possible full-time job and/or family. Balancing additional activities such as studying for an important exam can only add to the burden and stress of acquiring sleep.

“They tell you how sleeping well is important and how it can make a difference in performance,” says PVCC student Zack Fox. “All that does is make things more stressful and it more difficult to fall asleep.”

Stress can indeed be the number one sleep killer in the country. Other barriers to sleep include exercising before bedtime and late night snacks. Keeping with the Gremlins theme, bright lights also are not recommended.
“Late night snacks, late night exercise, these are things you want to avoid,” says Bausher. “Anything that causes an increase in heart rate can slow down the ability to fall asleep.”

Caffeine should also be avoided despite numerous students stating a cup of coffee just an hour or two before bed is the norm.

“By the time I get off work at each night, studying for an exam the following day is the last thing on my mind. I usually stop at Starbucks on the way home just to get me through the chapter or two I need to review,” says PVCC student Renee Chapman.

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‘Staying up all night and cramming is maybe the worst thing a student can do before a big exam.’
—Jamie Bausher Technical coordinator Comprehensive Sleep Solution
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“Caffeine and alcohol need to be avoided because they not only hinder sleep but can fragment sleep as well,” warns Bausher.

So relax, here are some suggestions to a better your night’s sleep:

• The number one suggestion is quite possibly using your bed solely for sleep. Too many students study in bed for hours on end, then shut off the lights expecting to fall right to sleep. If the body has already been in the bed for a long time, it’s not given any indication it is now time to go to sleep. Study at a desk or at the kitchen table. This way the body has an easier way of recognizing when it’s actually time for bed.

• If you do still have problems when hitting that sack, don’t hesitate to try the process again. Leaving the room reiterates the concept of introducing the body to the bed. Preoccupy yourself with a warm glass of milk; read a few pages of a book; anything that doesn’t stimulate the brain, such as television, could help induce sleepiness.

• “You want to avoid television or any brain stimulant because you should be concentrating on relaxation before bed. Read a book, more specifically, something spiritual that could put the mind at ease,” says Bausher. Steering away from the murder mysteries or the Stephen King collection is advised as it will only ignite the same effects as television.

• Electro-magnetic fields should be avoided altogether as they can disrupt the production of seratonin. Dr. Herbert Ross, author of, “Sleep Disorders” goes as far as recommending people pull their circuit breakers before bed to kill all the power in the house. The action while excessive also rules out the possibility of clock watching.

• Perhaps an investment in that new mattress should come before that investment in a new flat screen television. As if studying Newton’s law wasn’t enough this time of year, studying the difference between a good and bad mattress could prove just as important.

“The old rule of hard mattresses simply being the best no longer applies,” says Mattress USA store manager Brian Blassberg. “People should get something more comforting to the body.”

“Stress slows down the thought process and a sleepless night is adding a large amount of stress on the body,” says PVCC English and World Mythology instructor Stacey Rannik. “The brain performs better not only when it is relaxed, but when there isn’t a large amount of stress on it. It’s why sometimes your best thoughts and ideas come when you’re in the shower.”