“Pulling an all-nighter” is a familiar experience for many Calvin students. It may even be a matter of pride to describe how well you function on such little sleep. However, this behavior has some consequences which can be better understood by learning about the purpose of sleep.

Do the following scenarios sound familiar? After a week of cramming for exams, Calvin students can be heard uttering blood curdling cries into the dark night air. This primordial howling can continue all night. Even students who never mustered the courage to ask a question in class are participating in the eerie celebration. At the Sem Pond, haggard looking students plunge into the thick sludge and come out looking like slimy sea monsters. In Boer-Bennink students consume record amounts of Krispy Kreme donuts. Could this behavior of college students be connected to sleep deprivation?

During sleep, the metabolic demand of the brain decreases and brain functions are restored. This may include refilling glycogen stores and realigning synapses. A sleep-deprived person has not allowed this restorative work to be done. Researchers have learned that a sleep-deprived person cannot perform mental tasks as well as someone who is well-rested. A sleep-deprived person struggles with higher order cognitive tasks such as processing language and exercising good judgment. Increasingly risky behaviors emerge as total sleep time declines (in other words, making poor decisions). Motor performance is significantly affected by slower reaction time. Some sleep-deprived individuals have hallucinations. Lack of sleep also correlates with depressed mood and irritability. Research has suggested that alternative parts of the brain may by necessity substitute for overworked areas. This allows the sleep-deprived areas to rest, but the second-string brain cells are not as effective as the exhausted resting cells.

How much sleep does a person need? Most sleep professionals recommend an average of 8-9 hours for young adults. Other experts suggest that if you can get through the day without feeling sleepy and without using stimulants, you are probably getting enough sleep.

Pushing the potential of your waking hours is very different than chronic insomnia. While almost everyone will have brief episodes of insomnia during periods of high stress, seeking a sleep evaluation is advised for anyone suffering from chronic insomnia. This recognized medical disorder is characterized by frequent difficulty in falling asleep or staying asleep (and has persisted for at least a month).

Here are a few ways to improve your sleep habits (or sleep hygiene):

• Avoid caffeinated beverages after 12 noon.
• Exercise daily but not within 2 hours of bedtime.
• Eat regular meals throughout the day but not close to bedtime.
• Develop a regular bedtime routine that helps you relax.
• Go to bed and get up at the same time every day (even weekends!) and avoid naps.
• Write down the things that are worrying you so you can mentally “put them aside” until morning.
• It you are still awake after 20 minutes, get up and read. Try again in 20 minutes.
• Try to have a quiet, darkened room. Use white noise (a fan or sound machine) or wear appropriate ear plugs and eye coverings.

If these habits don't improve your sleep pattern it's time for an evaluation by a health care professional.

The next time you see a Calvin student engaged in bizarre behavior, bring him a bed pillow. Wishing you all a good night!

For more information or to take a sleep test, check out these websites:

http://www.sleepfoundation.org/hottopics/index.php?secid=18

http://www.sleepnet.com/sleeplinks.shtml

http://www.nhlbi.nih.gov/health/public/sleep/index.htm