Slighting Sleep on Campus
You Just Watched:
Whether you're staying awake for studying or something a bit more exciting, you probably drink more than your fair share of caffeine packed energy drinks and coffee. Here, learn about the pros and cons of staying-awake aids.
Transcript: If you're pulling an all-nighter, you'll probably need some help. Here, the good, the bad, and the ugly...
If you're pulling an all-nighter, you'll probably need some help. Here, the good, the bad, and the ugly of the stay-awake aids. The most common sleep fighting agent amongst college students is caffeine, which is the stimulating ingredient in coffee, tea, and soft drinks. Though some use ephedrine, the active ingredient found in over-the-counter allergy and cold medication, like Sudafed or Mucinex.According to the National Coffee Association, college students are now drinking more caffeine than ever-about 3.2 cups each daily, up from 2.1 in 2005. Meanwhile, some students prefer to get their caffeine rush faster, in the form of over-the-counter pills like NoDoze and Vivarin. Most of these tablets contain about 200 milligrams of caffeine, which is comparable to two cups of coffee. Both caffeine pills and direct caffeine intake are fairly harmless ways to stay awake, according to the FDA. Remember though, that caffeine may make you jittery and distracted, side effects that can defeat the purpose of staying awake to study in the first place. Additionally, caffeine can be addictive, so you can suffer headaches and other withdrawal symptoms if you stop using it. While caffeine is generally safe, some energy drinks, like Wired, contain as much as 500 milligrams of the stimulant. That's the equivalent of five cups of coffee in one fell swoop, a dose that may make doing schoolwork more difficult. Still, if you're sticking with caffeine, you're better off than the 14% of your peers who rely on prescription ADHD medication, like Adderall or Ritalin, to stay awake, according to a 2004 University of Wisconsin study.* These stimulating drugs are often used illegally by college students to increase concentration and ward off sleep. While ADHD meds may work in the short-term, if used incorrectly, they can sometimes come with some dangerous side effects, including fainting and seizures. Plus, drugs like Ritalin are addictive, and users may start to desire them even when all-nighters aren't necessary. But no matter your stay-awake aid, you're probably better off letting yourself actually sleep, says a recent study at Saint Lawrence University. There, researchers found that students who avoided staying up all night had better GPAs than those who relied on not sleeping pre-exam. So think ahead, and plan your schedule so that you can crawl under the covers and get yourself some much deserved rest when you're in crunch time!More »
Last Modified: 2013-03-14 | Tags »
staying awake, studying, caffeine, energy drink, coffee, sleep, stay awake, all nighter, stay up all night, stay awake aids, college students, student, stimulants, study skills, awake, cramming, all night study sessions college students, college life, sleep problems, anxiety stress, sleep solutions college health, mental health
You wake up, hoping that it's really time to start your day. But the clock says you've only been asleep for an hour. If this sounds all too familiar, you might have insomnia! Learn how to beat this sleep disorder and other conditions in this quiz!
Last Modified: 2011-10-05 | Tags »
sleep, sleep health, insomnia, types of insomnia, cure for insomnia, what is insomnia, insomnia treatment, jet lag, narcolepsy, sleepwalking, rem sleep, nightmares, help sleeping, insomnia treatment
How do you know if you're a simple snorer or if you have sleep apnea? Check out this video to know more about this sleep disorder.
Transcript: For more than 18 million Americans, SLEEP APNEA causes difficulty breathing while they sleep. But most...
For more than 18 million Americans, SLEEP APNEA causes difficulty breathing while they sleep. But most people with the condition snooze right through it - it's their sleeping partner or other family members who hear the repeated gasping, snorting and long pauses between breaths -- sometimes for as long as a minute or more-- that are the sure signs of sleep apnea. If you are a chronic, constant snorer, talk to your doctor about being evaluated for sleep apnea. NOT DRINKING, STOPPING SMOKING, AND LOSING WEIGHT CAN REVERSE the condition IN SOME CASES, but most of the time sleep apnea requires treatment to avoid the serious health problems it can trigger. These include heart disease, diabetes, depression, chronic sleep problems, high blood pressure. DIFFICULTY concentrating, IRRITABILITY, sexual problems, and learning and memory issues. For a proper diagnosis, you may have to spend the night at a sleep center so researchers can monitor your eye movement, muscle activity, heart rate, breathing, and blood oxygen levels while you're sleeping. They will also examine your throat and airways: Having a small upper airway, recessed chin, small jaw, large overbite, large neck, large tongue, large tonsils, or a large uvula, which is that dangly thing at the back of your mouth, can ALL contribute to sleep apnea. The most COMMON solution is to use a CPAP, or continuous positive airway pressure device. It's a mask that you wear over your nose and-or mouth during sleep, and it's designed to PREVENT any pauses in breathing. In SOME cases, doctors will recommend dental devices designed to reposition parts of your mouth to facilitate breathing, Upper airway surgery may also be needed.Learn more about better breathing by watching other videos in this series.More »
Last Modified: 2013-06-13 | Tags »
sleep apnea, snoring, stop breathing during sleep, sleep apnea treatment, sleep apnea diagnosis, causes of sleep apnea, sleep apnea symptoms, obstructive sleep apnea sleep, snore, breathing during sleep, sleep apnea cure, loud snroing respiratory, respiratory system, respiratory problem
REM is not just the name of a band. It's also a phase of sleep where your immune system reboots. Want to find more sleep facts? Take this quiz!
Last Modified: 2011-09-29 | Tags »
Do you have a long day ahead of you and want to get a good night’s sleep? If the answer is yes then try to relax progressively to sleep deep. Click here to find out how.
Transcript: Sleeping is good. Sleeping at work is bad. Here's how to get zzs tonight so you're awake tomorrow! Progressive...
Sleeping is good. Sleeping at work is bad. Here's how to get zzs tonight so you're awake tomorrow! Progressive muscle relaxation is a tried and true technique for easing into a restful night's sleep. Warning: Don't try this in the office! Lie down on your back with your arms slightly away from your body and your palms facing up. Focus on your feet and ankles, noticing if they are painful or tense. Tighten the muscles briefly to feel the sensation. Then, let the feet sink into the bed. Feel them getting heavy, allowing them to float away from consciousness. Very slowly move your attention upward through different parts of your body. Relax your calves, thighs, lower back, hips, and pelvis. Move to the middle back, abdomen, upper back, shoulders, arms, and hands. Finish with your neck, jaw, tongue, and scalp. Once you reach your head, relax any spots that are still tense. Breathe gently as you drift off to the dreams of a productive tomorrow!More »
how to get sleep, sleep training, relaxing at night, progressive muscle relaxation, relaxing muscles insomnia, fatigue, tired, hypersomnia, alarm clock sleeping, dreaming, rem sleep, delta waves
A good night’s sleep rejuvenates the mind and body. But there's more to Understanding sleep, including crucial cycles such as REM. Watch this to learn more.
Transcript: You spend a third of your life sleeping-or at least you should! So what goes on while you're snuggling...
You spend a third of your life sleeping-or at least you should! So what goes on while you're snuggling under the covers? Most of us think of sleep as "dead time," yet it's actually an active state during which the brain and body regenerate. For this reason, a good night's sleep is essential to a good day's productivity. During sleep, the body repeatedly cycles through four stages of non rapid-eye movement sleep, or NREM, and one stage of rapid-eye movement sleep, or REM. Each of the four stages of NREM sleep can last from 5 to 15 minutes. During Stage 1 of NREM sleep, you can be awakened very easily, and, if you are, you may feel like you haven't slept at all. During this first NREM stage, many people experience a feeling of falling, which can cause a sudden muscle contraction, known as hypnic myoclonia. Often, hypnic myoclonia will cause an abrupt awakening. When the body enters Stage 2 of NREM sleep, the heart rate slows and body temperature drops. Muscles tighten and then relax again as you prepare to enter deep sleep. Stages 3 and 4 of NREM sleep are also known as slow-wave, or delta sleep, although Stage 4 is more intense. If aroused during these stages, you may feel briefly disoriented before awakening fully. During the delta sleep stages of NREM, the body repairs and regenerates energy, builds bone and muscle, and strengthens the immune system. After the body cycles through its first four stages of NREM sleep (generally 90 minutes after sleep onset), it enters its first course of REM sleep. The first period of REM lasts for about 10 minutes. Then, you begin the cycle again, passing through the 4 stages of NREM before re-entering REM sleep. Each subsequent stage of REM lengthens until the last segment, which may last up to an hour. During REM sleep, the eyes move rapidly in different directions, hence the term "rapid-eye movement." Heart rate and respiration also speed up and become erratic. Dreaming only occurs during REM, as a result of the heightened brain activity in this stage. Paradoxically, during this time your muscles are paralyzed. To be properly restored and regenerated, the body must repeatedly cycle through all of these sleep stages, usually for about 7 to 8 hours a night in adults. If you have trouble falling asleep, or can't sleep through the night, if you wake up too early, or if you are tired during the day, you may have a sleep disorder. Common sleep disorders include standard insomnia, sleep apnea, narcolepsy, restless leg syndrome, nightmares and sleepwalking. Because the body needs sleep to properly restore and repair itself, it's vital to get your uninterrupted eight hours. If you're not sleeping as you should, please see your doctor. Always remember to remove yourMore »
Last Modified: 2013-11-22 | Tags »
sleep, understanding sleep, NREM, REM, rapid eye movement, fall asleep, how does sleep working, brain function, brain function during sleep, hypnic myoclonia, sleep disturbances, stages of sleep, muscle contractions during sleep narcolepsy, sleeping pills, sleeping trouble, fatigue, dreaming, dreams, can t sleep, diet, treatments, sleeping trouble conditions, sleep, brain
Excess weight might be the culprit behind sleep deprivation. Outsmart insomnia by eating healthy and losing weight. Watch this to learn more.
Transcript: Two in three Americans regularly have trouble sleeping! But forget counting sheep-you can combat insomnia...
Two in three Americans regularly have trouble sleeping! But forget counting sheep-you can combat insomnia with these simple diet and exercise tips. Diet and nutrition can play a vital role in helping you get a good night's sleep. But before you can put these tools to work for you, it helps to know what might be causing your insomnia. A. Insomnia is a general word that describes difficulty sleeping. B. This umbrella term includes people who have a hard time falling asleep, those who wake up periodically during the night, C. and people who awaken earlier than they would like to in the morning. Most people experience insomnia at some point, but when it persists for over a month, it is known as chronic insomnia, and considered slightly more serious. The foods you eat can help with insomnia. In the evening, try consuming foods that are high in tryptophan, a chemical that encourages sleep. Great sources include bananas, figs, grapefruit, dates, tuna, turkey, yogurt and milk. Another great aid for insomniacs is consuming the hormone melatonin, a natural sleep-enhancer. Melatonin is found in foods like oats, bananas and rice. It is also available in a supplement form. It is important to avoid stimulants like caffeine and cigarettes during the three hours before bedtime. A. Insomnias should also bypass alcohol before bed. Although spirits are technically classified as depressants, B. they can interfere with deep, restful REM sleep later in the night. A. People who have a hard time falling asleep may want to consider cutting back B. on foods like chocolate, sugar, C. cheese and potatoes. D. These neuro-stimulants contain tyrosine, which increases alertness. There are also some simple exercises which may be able to help you sleep. Because the leg muscles are the largest, they store more tension than any other body part. Doing leg stretches before bed can release tension, allowing for sounder sleep. Using a wall for support, raise your right leg behind you and grab your foot with your left hand. Pull your heel up toward your buttocks, stretching the muscles in the front of your leg for 20 seconds. Repeat with your left leg. Sleep apnea, which affects 18 million Americans, is a disorder that causes people to stop breathing for up to 30 seconds at a time while they are asleep. These disruptions leave sufferers much less alert during their waking hours - so much so that they are 7 times as likely to get into a car accident as people without the disorder. Losing weight can significantly decrease the occurrences of the condition, but there are some specific things to keep in mind when you are trying to slim down for this reason. A. Make sure your diet incorporates foods that fit into your weight loss program and increase your general energy levels, B. like apples with peanut butter or carrots and hummus. Tossing and turning can often be a thing of the past with smart diet and exercise choices. However, if you have prolonged difficulty sleeping, please see your physician.More »
Last Modified: 2013-11-22 | Tags »
insomnia, sleep, natural remedies, sleepy, sleepless, sleep disorder, tryptophan, insomniac, melatonin, diet, food and sleep, how to get more sleep, beating insomnia, how to treat insomnia food and sleep, diet and sleep, food and insomnia, sleep disorders, trouble sleeping conditions
Not getting a good night's sleep can really affect your productivity at work. Watch this video to learn about wacky ways to sleep in hopes of keeping your career wide awake.
Transcript: What do socks and salt have in common? They could both put you to sleep! Lack of sleep is a leading cause...
What do socks and salt have in common? They could both put you to sleep! Lack of sleep is a leading cause of lost workplace productivity. Protect your career with these not so obvious tips! First, increase blood flow to your feet by putting on a pair of thick socks. When you lie down to sleep, the body encourages rest by redistributing heat to its extremities. Insomniacs often experience poor blood flow, and, consequently, poor sleep. Wearing socks regulates your temperature for evening, persuading you to sleep deep. And if socks don't work, try salt! Drink half a glass of water, then put a pinch of salt on your tongue and let it dissolve. The combination actually alters the electrical charge of the brain to sleep mode.Now go to sleep already-just don't forget to set the alarm!More »
wearing socks, salt to sleep, poor circulation, bad blood flow insomnia, fatigue, tired, hypersomnia, alarm clock sleeping, dreaming, rem sleep, delta waves
To make sure you stay fresh and alert during the day, it is important to get a good night’s sleep. Learn how to train yourself to sleep deep by viewing this video.
Transcript: Taking a nap in the middle of the day: A great plan in kindergarten. Not so great in a professional environment....
Taking a nap in the middle of the day: A great plan in kindergarten. Not so great in a professional environment. If you're tired in the middle of your workday, you're probably not sleeping enough at night. But you can train your body for deeper sleep. Start your sleep training by restricting yourself to only five or six hours a night, forbidding yourself to sleep more even if you are tired. That means, if the alarm is set for 7AM, don't even think about hitting the hay before 2AM! This may sound counter-intuitive, but it will actually teach your body that bed is for sleeping, not tossing and turning. Once you're sleeping the full time allotted, increase the amount of time you sleep by 15 minute intervals. Follow this routine for a few weeks, and you'll quickly begin sleeping a healthy amount at night-so you can actually stay awake during the day!More »
napping, hitting snooze, sleep training, sleep all night, waking up insomnia, fatigue, tired, hypersomnia, alarm clock sleeping, dreaming, rem sleep, delta waves
Approximately 70 million Americans suffer from common sleep disorders. Find out what factors may lead to sleep disorders.
Transcript: Can't sleep? You're not alone! At least one in four Americans spends time tossing and turning on a regular...
Can't sleep? You're not alone! At least one in four Americans spends time tossing and turning on a regular basis. Insomnia is certainly not rare. In fact, there are upwards of 85 recognized sleep disorders affecting more than 70 million Americans! Let's look at some common sleep-zappers. The most basic sleep disorder is called insomnia. People with insomnia just don't get enough sleep at night, either due to difficulty falling asleep, frequent nightly awakenings or early morning rising. Insomnia can be acute, meaning that it lasts for less than a month, or chronic, lasting for a month or longer. Acute insomnia can result from periods of stress, illness or physical discomfort. Some medications can cause temporary insomnia, as can environmental factors, like a new location, bright light or excess noise. Chronic insomnia, meanwhile, is more often related to depression, anxiety or unremitting stress. Another common sleep difficulty, a circadian rhythm disorder, results from disruptions to the body's internal clock, or 24-hour sleep cycle. This "clock" is actually a small part of the brain called the suprachiasmatic nucleus of the hypothalamus, which rests above the nerves leaving the back of the eyes. Common causes of circadian rhythm disorders include jet lag and working odd hours. That's because unusual exposure to light and exercise can effectively "reset" the body's clock, moving it forward or backward and making sleep difficult. Snoring is present in up to 45 percent of Americans, and can present problems when the noise is so loud that it awakens the sleeper. This rattling sound is produced when the air you inhale passes over the throat's relaxed tissue. Sometimes, snoring can point to a more serious problem known as sleep apnea, which occurs when the upper airway becomes blocked, interrupting breathing for brief periods during the night. People with sleep apnea are often overweight, or may have particularly small inner throats. In addition, sleep apnea often occurs in people with enlarged tonsils. Restless leg syndrome is a condition where a person experiences severe discomfort in their legs and feet, which can often only be eased by walking around. Because this syndrom peaks during the night, it can cause hours of sleep lost to restless pacing. Sometimes, restless leg sufferers experience erratic leg movements during sleep, which can disturb the body's sleep cycles. Sleepwalking is a disorder that occurs during non-REM sleep. Sleepwalkers can perform any range of activities while they aren't awake, such as turning on the TV or making a sandwich, yet they will often not remember the nocturnal events the next day. Another sleep stealer is narcolepsy, a brain disorder that causes daytime sleepiness. People with narcolepsy experience constant tiredness during the day and often find long naps refreshing. On rare occasions, narcolepsy can result in brief "sleep attacks" where sufferers fall asleep in the middle of the day while going about their normal business. Restorative sleep is vitally important, so if you are experiencing signs of a sleep disorder, please see your doctor to discuss treatment options.More »
Last Modified: 2013-06-13 | Tags »
sleep disorders, common sleep disorders, insomnia, sleep disorder, acute insomnia, chronic insomnia, sleepwalking, narcolepsy, sleep apnea, snoring, sleeping, sleep problems, difficulty sleeping drowsy, fall asleep, sleeping pills, sleeping difficulty, fatigue,dreaming, dreams, rapid eye movement, sleep apnea, sleep help conditions, sleep, brain
Depression and insomnia often go hand in hand. Many treatment options can help, but it's important to get more information on depression and insomnia.
Transcript: Depression and sleep problems are often inextricably linked. Fortunately, there are steps you can take...
Depression and sleep problems are often inextricably linked. Fortunately, there are steps you can take to help get sleeping back on track. Insomnia, an inability to fall asleep or stay asleep, is common among depression sufferers, while a smaller percentage of people with depression tend to sleep excessively. Studies also suggest that people with insomnia are at a high risk for developing a depressive disorder. It's estimated that more than 80 percent of people with depression have problems sleeping or suffer from ongoing insomnia. And, as with other depressive disorders, insomnia occurs more often in women than in men. When insomnia occurs, it may interfere with deep sleep, during which the body realizes valuable restorative emotional and physical benefits. Equally vital is rapid eye movement sleep (REM) sleep, which is associated with processing emotions and relieving stress. In contrast, depression sufferers typically find themselves preoccupied with negative thoughts, which tends to exacerbate their insomnia. And lying awake all night dwelling on problems often makes matters worse. Recovery from depression, however, may be dependent on addressing sleep problems. And the first step is talking with a doctor about your insomnia. You should also have a thorough physical exam to rule out any medical illness that may be causing your symptoms. One reason it's important to discuss sleeping problems with your doctor or mental health professional is that many depression medications, including serotonin reuptake inhibitors, or SSRIs, like Paxil and Prozac, may result in sleep problems. Another reason is that sleep disorders may complicate depression treatment. For example, many mental health professionals prefer to treat depression and insomnia with an SSRI, along with a sedating antidepressant. However, people with both depression and obstructive sleep apnea symptoms need to avoid sedating antidepressants. An additional type of medication that's prescribed for people with insomnia includes the class of drugs known as hypnotics, which includes Ambien, Sonata and Restoril. However, these drugs are typically recommended only for short-term use. The good news is that depression treatment typically involves a combination of medication AND psychotherapy that includes cognitive-behavioral therapy. And cognitive-behavioral therapy also shows up to an 80 percent success rate in helping insomnia sufferers. In addition to medication, experts say sleep may be improved through meditation, yoga, relaxation or deep-breathing techniques, and as well by regular exercise as long as it's well before bedtime. Other sleep-inducing tips include: eliminating caffeine, alcohol or nicotine during evening hours; a warm shower before bedtime; using your bedroom only for sleeping or sexual activity keeping your bedroom at a cool temperature; using a white noise machine, black-out shades, earplugs or sleep mask. If you're suffering from depression and insomnia, it's important to know that both are treatable. Please see your doctor or mental health professional for help.More »
Last Modified: 2014-02-04 | Tags »
depression sleep, depression and sleep, insomnia, depressive disorder, sleeping trouble depression, sleep, sleeping, sleep apnea, apnea, sleep disorder, cant sleep, obstructive sleep apnea, sedative, hypnotic, Ambien, Sonata, Restoril mental, mental health, mental illness, mental condition, antidepressants, psychologist, psychiatrist, serotonin, ssris, dopamine, norepinephrine, neurotransmitters