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By Team Sleepy Buffs

��������Ƶ Boulder is a positive place. That’s a statement that Buffs would have a hard time contesting. It is a university where enthusiastic professors, leaders, and staff unite to help students succeed. ��������Ƶ’s efforts to make student success more achievable are hands on, even tenacious. But the most basic factor standing in the way of student success isn’t partying, procrastination or apathy. It’s lack of sleep.

Sleep deprivation is the one problem that leaves no Buff unaffected. We all fall behind on rest and that deficit can range from the occasional 2-hour loss to a habitual lack of sleep, with every degree of severity in-between. The question is not whether the problem must be addressed; but what students and, if possible, the university itself can do to help students come to class rested, alert, and ready to learn.

Daily, thousands of ��������Ƶ students suffer from sleep deprivation for various reasons. Some are burdened by work, club activities and athletics. Then there are those who simply put off their homework until the last minute. These habits lead to late nights of studying and work, and thus, sleep deprivation. In a joint TIME Magazine and BBC survey of 900,000 students in 50 countries, the United States leads the world where “poor sleep hampers learning” in students.

The short term effects of sleep deprivation include delayed reaction time and heightened tendency to make mistakes; built-up sleep deprivation can also put undue stress on the heart, according to USA Today. The general wisdom is that eight hours of sleep is what people should aim for, but students have been known to miss that mark entirely. All-nighters, late-nighters, oversleeping — the spectrum of inconsistent sleeping is wide, and too many fall into its vicious circle for the issue to go unaddressed.

One problem that is unique to today’s students is the use of cell phones and other technology whilst going to bed. Texting, Facebook, Twitter, and Instagram have all become Sleep Enemy #1 for college students. Those bright screens in a dark dorm room tell the brain to stay awake.

“Internet and social media can keep you up all night,” said Dr. Donald A. Misch, Senior Assistant Vice Chancellor for Health and Wellness Director at ��������Ƶ Boulder. “The worst problem is poor study skills and time management.”

Dr. Misch’s advice to students is simple: “Organize your life in a way that works. The more you stay up to study, the less efficient you are.”

The idea is not simply to drop studying altogether — what Buffs need to do is structure their days in a way that allows for sleep at night. Study immediately after class; plan out your reading; and shut off the phone and laptop after a designated time at night.

There are certainly legitimate ways in which students can address the problem of sleep deprivation, and they should take the initiative to try and be responsible for their own lives. After all, we aren’t in high school anymore. With that said, however, there is also a compelling moral and logistic reason for the University itself to step in and address the problem. ��������Ƶ would doubtlessly want its students to succeed and learn effectively, and having the reputation of taking action to help students can’t hurt publicity-wise. As much as students sabotage their own schedules, ��������Ƶ’s teaching policies can contribute to the problem as well.

According to Dr. Misch, colleges should structure assignments in a way that encourages students to use their time well. A professor who assigns a paper that is due at the end of the semester and doesn’t talk about it again until two days before the deadline puts the student at a disadvantage, both planning-wise and content-wise. On the other hand, professors could request a draft of the paper every two weeks to ensure that students won’t try to cram it all in at the last moment.

“When you schedule two final exams per day, that’s a prescription for sleeplessness,” said Dr. Misch. “This sentiment speaks to the ways in which ��������Ƶ can change its policies to require that final exams be more spread out.”

Graduate student Samira Rajabi, an instructor and student in the Ph.D program in ��������Ƶ’s Journalism and Mass Communication program, addresses the problem in a personal way.

“[I] try to figure out why it is that they’re falling asleep,” she said. “If they’re overwhelmed by homework, if they’re overwhelmed by social stressors…generally we try to figure out why it’s happening if it’s a consistent problem.” Teachers should personally work with their students to address the root of their sleep deprivation.

At ��������Ƶ Boulder, the one thing everyone can agree on is that students should succeed. To make that a more universal goal, sleep deprivation has to be addressed in an encompassing way. Buffs of all ages at ��������Ƶ can come together to help put an end to the cycle of sleep deprivation; students can make lifestyle changes, and teachers can work more closely with students to structure papers and exam dates in ways that help them manage their time wisely. Buffs should make efforts to take care of themselves and get more healthy sleep. After a good night’s sleep, you can wake up confident and ready to tackle the workday ahead. A rested mind is a prepared mind, so get out there (or stay in there) and get some sleep!

Just the Facts, Ma’am

Sleep deprivation affects many college students. Luckily, there are a few tips that can help fix this problem.

• Always try to go to bed at a reasonable time. This will help you feel a lot more alert on the next day.
• Never take electronic devices to bed; they can distract you for long periods of time.
• Never drink coffee or anything with caffeine before bed as this will prolong fatigue and make it harder to fall asleep.
• Never drink alcohol before going to bed as this can cause serious sleeping disorders. Alcohol disrupts the sequence and duration of sleep states.
• Last but not least, try to never procrastinate because this will lead you to pull all nighters. Never wait until last minute to start school work.

See Related Story: All-Nighters

The Negative Effects of Sleep Deprivation

Sleep deprivation goes beyond just making you feel tired, groggy and even grumpy. Sleep deprivation is a serious issue that can lead to many health problems. Below are just some of the negative effects.

The lack of sleep negatively affects academic performance. During sleep, memories are consolidated; this means that things learned during the day are permanently stored to memory. The less sleep you get, the less knowledge you’ll remember.

• People are more likely to make mistakes and react slowly when they get a few hours of sleep.
• Getting less than 5 hours or less of sleep can actually lead to weight gain. People can actually gain about 2 pounds per week. When people get less sleep they tend to develop bad eating habits.
• Sleep-deprived people experience higher levels of stress than usual.
• People will have decreased optimism which makes them feel less insecure and friendly.