Facts:
§ University students in comparison with previous age groups tend to sleep one or two hours less.
§ The amount of sleep students gets can be predictor of their success. Those who sleep less are more likely to not reach the top grades.
§ Only 1 in 5 adults get enough sleep.
§ Sleep deprivation will kill you quicker than food deprivation.
§ The two hours after waking up is when you are the most creative and have the best memory. Don’t waste those two hours!
Symptoms:
· Mood changes
· Memory issues
· Difficulty to think
· Hallucinations (in extreme cases)
· Irritability
· Decline in grades/ performance
· Yawning
· Overeating
· Headaches
· Daytime fatigue
Most common reasons for lack of sleep:
o Stress and anxiety
o Too much caffeine
o Underlying issue such as insomnia
o Poor sleeping environment
Tips:
· Avoid caffeine after 4pm, try a chamomile tea instead.
· If you have time to take a short 20 mins nap take it but no more than 20 mins as you body will enter rem sleep and you will feel worse for it.
· Implement a bed time and stick to it.
· Avoid screens half an hour before sleeping. Find a book and read that.
· Make your bedroom cold then snuggle up in blankets.
Desperate times call for desperate measures….supplements for sleeping:
o Valerian: A traditional herbal supplement which is used to treat mild anxiety and to help aid sleep.
o Lavender oil: The most common essential oil for inducing calm and sleep. Can be placed on the pillow, massaged into the skin or burned in an oil burner. Dried lavender is also useful if placed inside the pillow case.
o Lemon balm: A herbal remedy praised for its calming abilities which are used to treat sleep problems as well as stress and anxiety.
o Hops: A plant based supplement used to treat insomnia and restlessness.
o Melatonin: A hormone that is used to regulate sleep and wakefulness. *note: although this is popularly used and bought in the United states, a prescription is needed for this in the UK*
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