What Causes Zombie Students and How to Avoid Turning

 

What Causes Zombie Students and How to Avoid Turning

    By: Anaise Jordan, Laura Crim, Wildia Altema

    College nowadays can sometimes feel like a real-life experience of the living dead, minus the brain-eating. Daytime sleepiness is a massive issue that 50% of all college students experience (Hershner & Chervin, 2014). About 70% of college students do not get enough sleep and experience sleep deprivation. Sleep deprivation could be caused by a myriad of reasons and every student is different. Some are not getting enough hours of sleep due to insomnia, physical conditions, poor living situations, or even due to living the token "college experience" and partying. Typically, the two most common reasons are mental health issues and the simple fact that college students tend to be very overworked. Most college students are in school full-time, will work a part-time job, and will still attempt to make time to have a social life. Sadly, with busy and full schedules like these students will often develop mental issues because of it. It has been found that 44% of students experience depression, 50% suffer from anxiety, and an immense 80% feel overwhelmed by their school workload (American Academy of Sleep Medicine, 2021). Since we now know the causes of sleep deprivation we will discuss how sleep deprivation can harm you and what can be done to prevent it.

A lack of sleep can have a serious impact on mental and emotional health, affecting mood, thinking, and overall well-being. When we don’t get enough rest, our stress levels rise because the body produces more cortisol, the hormone responsible for stress. Not getting enough sleep also makes it difficult to think clearly. It affects memory, concentration, and decision-making, leading to mistakes and poor decisions. According to Columbia University Department of Psychiatry, insufficient sleep can make individuals more reactive to stressors and less able to experience positive feelings. (Columbia 2022). Sleep deprivation weakens a person’s ability to cope with everyday stress, making them more likely to turn to unhealthy habits like substance use or isolating themselves from others. Sleep problems are even linked to a higher risk of suicidal thoughts, especially in people already struggling with mental health conditions. (Colombia 2022). To improve sleep quality, it’s important to maintain a regular sleep schedule, create a relaxing bedtime routine, and manage stress effectively. If sleep issues persist, seeking help from a professional can make a big difference.

    Now that we have discussed the many potential causes and effects of sleep deprivation, we will discuss how can it be avoided. One way is to maintain a regular sleep schedule, avoid alcohol and caffeine, and establish a calming nighttime ritual. Maintaining the same sleep schedule means waking up and going to bed at the same time every day, even on weekends. Calming nighttime rituals can include taking a warm shower, avoiding screens, and keeping your bedroom dark, cold, and quiet. Implementing these straightforward adjustments can lead to significant enhancements in sleep quality. Not only do they help alleviate symptoms associated with sleeplessness, but they also play a crucial role in preventing sleep deprivation altogether. By incorporating such changes into one's daily routine, individuals can experience a more restful night's sleep, ultimately contributing to overall well-being and improved daytime functioning. 


References:

American Academy of Sleep Medicine. (2021, May 5). College students aren’t getting nearly enough sleep. Sleep Education. https://sleepeducation.org/college-students-arent-getting-nearly-enough-sleep/

How sleep deprivation impacts mental health. Columbia University Department of Psychiatry. (2022, March 16). https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health

Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college                   students. Nature and Science of Sleep, 6, 73–84. https://doi.org/10.2147/NSS.S62907

J, Michael. “How to Sleep Better.” WebMD, WebMD, 1 Apr. 2003, www.webmd.com/sleep-                           disorders/features/sleep-hygiene.

The effects of sleep deprivation. Johns Hopkins Medicine. (n.d.). https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-effects-of-sleep-deprivation 


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