A novel study have revealed what most students don’t know about getting extra sleep.
HIGHLIGHTS:
- Adding just one more hour of sleep each night can bring significant health benefits, especially for college students.
- The research unveiled exciting findings, including reduced sleepiness, lower blood pressure, improved glucose regulation and better hydration.
- With busy schedules and disrupted sleep patterns, college students were the chosen group for the study. The 12 participants, mostly females aged 18-23, were in good health excluding those with sleep issues or specific health conditions.
- The study involved a two-week plan. In the first week, participants stuck to their regular sleep routine. In the second week, they added an extra hour to their nightly sleep. The researchers closely monitored sleep patterns, physical activity, blood pressure, heart rate, meal response and hydration.
- On average, the participants who added an extra hour of sleep experienced less daytime sleepiness, a significant drop in systolic blood pressure (indicating a healthier heart), quicker return to normal blood sugar levels after a meal (important for managing diabetes risk), and improved hydration.
What if I told you that getting just one extra hour of sleep each night could actually make a big difference in your health?
Well, recent research has found some pretty cool things about it, especially for college students.
So, you have probably heard that a good night’s sleep is important for staying healthy. But, did you know that adding just one more hour of sleep can have some awesome benefits?
A study published in Sleep Health spilled the beans on this exciting discovery.
They found that getting that extra hour led to less sleepiness, lower blood pressure, improved glucose regulation (which is linked to preventing diabetes) and better hydration.
Now, let’s break down what the researchers did. They focused on college students because, let’s face it, they often don’t get enough sleep with our busy schedules.
The study had 12 college students, mostly females, aged 18-23, who were in good health. They excluded anyone with sleep issues or certain health conditions to make sure they were studying only the effects of sleep extension.
For two weeks, these students followed a plan. In the first week, they stuck to their usual sleep routine. In the second week, they were told to add one more hour to their sleep each night.
The researchers closely watched their sleep using special watches and tracked physical activity. They also measured blood pressure, heart rate, and how the body responds to a meal.
Hydration was checked through urine samples, and participants reported how sleepy they felt during the day.
Now, here’s where it gets exciting.
On average, when these students added that extra hour, they felt less sleepy during the day. But that’s not all. They showed a significant drop in systolic blood pressure, a sign of a healthier heart.
The time it took for their blood sugar levels to return to normal after a meal got shorter, which is fantastic for managing diabetes risk. Plus, they were better hydrated, which is essential for keeping our bodies working well.
The lead researcher, Gina M. Mathew, said, “College students can indeed extend their sleep significantly.” So, what did the study teach us?
Even a small increase in sleep duration can bring lots of health benefits, especially for young adults who often don’t get enough sleep.
The improvements in blood pressure and glucose regulation are super important for long-term heart health and lowering diabetes risk.
But, like any good story, there are a few things to keep in mind. The study was small and focused on healthy young adults, so we can’t say this applies to everyone.
And here’s a twist: they noticed a drop in physical activity during the extra sleep week. It makes us wonder if there’s a balance between more sleep and staying active.
Mathew said, “Would our results apply to older adults and/or those with chronic diseases?” That’s a question for future studies.
Balancing Sleep Time And Academic Activities
These are some of the strategies to consider:
Strategic Time Blocking
Dive into the world of time blocking – it’s like creating a schedule for your day. Set specific time blocks for studying, attending classes, chilling with extracurricular stuff and, of course getting some good shut-eye.
When you plan your day like a boss, you make sure to tackle your academic tasks efficiently and still have sweet slots for that much-needed sleep.
Utilize Sleep Tech
Let technology be your sleep sidekick. Smart gadgets and sleep-tracking apps are your secret agents for monitoring how you snooze.
They spill the tea on the quality and length of your sleep, and some even give you personalized tips for better sleep.
Introducing tech into your sleep routine amps up your awareness of your sleep habits, helping you make tweaks for top-notch academic performance.
The Pomodoro Technique
Imagine studying like a champ without burning out. That is where the Pomodoro Technique steps in. Break your study sessions into 25-minute power rounds, followed by a quick break.
After four of these, treat yourself to a longer break. It is like a study ninja move – you stay productive, avoid late-night cramming and keep a killer balance between hitting the books and grabbing some fun.
Chill Pre-Sleep Routine
Set the vibe for sleep with a chill pre-sleep routine. Whether it is reading a book, practicing meditation or vibing to some calming tunes, wind down an hour before bedtime.
Ditch the screen time – it messes with your sleep vibes. By setting up a relaxing pre-sleep routine, you prep your mind and body for a solid night’s sleep, giving your brain the boost it needs for those academic hours.
Prioritize Sleep Hygiene
Make sleep hygiene your sleep BFF. Create a sleep nest – keep your room dark, quiet and cool for the ultimate sleep vibes.
Stick to a routine, hit the hay and rise at the same time every day, even on weekends. Cut back on caffeine close to bedtime and get your sweat on earlier in the day.
Also, prioritizing sleep hygiene ensures you get the right amount of good-quality sleep, and that’s a game-changer for acing your studies.
So, balancing studies and sleep is your ticket to academic glory and overall well-being.
However, this above study shows that even a tiny boost in sleep can be a health game-changer. So, maybe it’s time to rethink those late-night study sessions and give your body the extra sleep it deserves.
After all, sleep isn’t just for feeling good; it’s a secret weapon for a healthier and happier you.