THE VISION BOARD

Get Your A’s by Getting Enough Zzz’s

Most if not all students in the world have experienced doing an “all-nighter” days before an important examination. Some would even go through a stretch of multiple days without proper sleep, relying on naps just to ensure that they get their utmost preparation for the “test of their lives.” But what if all students knew that they could perform even better in their academics by getting complete and proper sleep?

So before you hit snooze on this article, grab a cup of tea and maybe rub a bit of Efficascent Extreme (it has lavender…great for relaxation!) and read on. 

Benefits of Sleep

A lot of students disregard the value of getting proper rest and sleep in their lives. If done properly, students can get multiple benefits for their physical, mental, and emotional well-being. 

Perhaps, the most noticeable benefit of a good night’s sleep is that it reduces stress and puts you in a better mood. Lack of sleep elevates stress hormones responsible for making us feel more agitated and grumpier, affecting the way we react to different stimuli in the environment. Sleep keeps us calm, controlled, and reasonable.

The second most noticeable benefit of sleep is that it improves your memory. While we sleep, our brain is busy organizing and storing memories. That is why when we are sleep-deprived, it is common for us to have a hard time remembering details and information.

Lastly, and the most important benefit, is it improves our overall health. Sleep encourages a state of relaxation that helps maintain our blood pressure, levels of stress and inflammation in our cardiovascular system, and how our body processes glucose. This keeps our heart healthy and prevents diabetes. Sleep can also maintain our weight as it regulates our appetite and cravings for high-calorie food.

Sleep Duration and Academic Performance

There has been a study entitled “Sleep Duration and Academic Performance Among Student Pharmacists” which assesses the association between sleep duration and academic performance among student pharmacists.  This can also be applied to different types of students. 

In the study, 54.7% of the 364 students got only less than 7 hours of sleep at night during a typical school week with 81.7% of them on the night prior to an examination. Almost half (47.8%) experiences daytime sleepiness almost every day. Getting less than 7 hours of sleep is considered as having suboptimal durations of sleep. The result of the study is that “longer sleep duration the night prior to an examination was associated with higher course grades and semester grade point averages (GPAs).”

Different consequences of sleep inadequacies were also observed in the study among the majority of the participants such as excessive sleepiness almost every day, tiredness upon waking, and excessive sleepiness during study time and class time. These could have had impacted their academic performances. Moreover, the study was also consistent with Medeiros et al’s research among medical students, as well as Veldi et al’s study that found sleep behaviors to be associated with academic progression.

Online Learning

Online education has been part of the new normal of every student today. It is a whole new concept for most, and it has truly been an adjustment period especially for those without proper resources such as internet, computers, and cellphones. Both students and teachers are still adjusting. There might be challenges, but there are also perks that students can take advantage of especially in their sleeping patterns.

Less time for travel and commute means more time to sleep. Students have more freedom to manage their time wisely and properly, and students can start prioritizing getting at least 7 hours of sleep every day, a habit that can stick even when everything goes back to normal. 

Tips for Better Sleep

There are several things a student can do to improve the quality of their sleep. First, of course, is one’s sleeping area. Is your bed cluttered? Is your room noisy and full of distractions? As much as you can, make your space conducive to sleep. Maybe hide your laptop or gaming consoles when it’s time for bed. Maybe use sleep eye masks or install cheap blackout curtains. Turn your space into a peaceful place at bedtime.

You can also try creating a nighttime routine. Just as you set your alarm to wake yourself up, set an alarm to remind yourself to wind down. Dim yours lights maybe, do some light stretching, or use aromatherapy to lull yourself to sleep. Liniments like Efficascent Extreme have a calming lavender scent and a cooling sensation, which can help ease you into a relaxing sleep.

Sleep is oftentimes taken for granted not only by students but also by most professionals and adults. It is about time that everyone realizes the value of sleep and the benefits it can give to our daily lives. 

 

Take care of your mental health

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