A new study tells you what you probably already know: you're not getting enough sleep. Plus, tips for better restby Anthony MainvilleTwo semesters ago, Marla Molina spent most of her time beyond tired. The 24-year-old biology major had recently been promoted from sales representative to manager at Adidas, and was also the guardian of her younger sister. Between school and work and care-taking, a good night’s sleep didn’t fit into her busy life."The work schedule I had was extremely difficult because the shifts varied, which made it hard to set time to study and get enough sleep,” recalls Molina. “As a result, I did not do so well with my classes, and I took the next semester off."Molina is not the first or last college student to deal with the challenges of getting a good night’s sleep.As far as sleep, eight hours is the magic number, but most college students don’t get that much. Researchers from the University of Cincinnati recently surveyed about 200 undergraduate college students ages 18-24 about their sleeping habits, and found that more than half (54.8 percent) said they slept less than seven hours. Most of these individuals worked full-or part-time. Only 24 percent said that they got at least seven to eight hours of sleep.Without sleep, students can’t function at 100 percent. "Sleep helps us save energy," says research leader Adam Knowlden. "It (sleep) repairs cells in the body, and it’s key for memory consolidation."At CCNY, most students have to work in order to stay in school. What’s more, most commute and some, like Molina, also have family responsibilities. Sleep doesn’t fit into the equation. “Many contributing factors to sleep deprivation for students are aspects like school, work, family, and trying to have a social life,” says Fredrick Dombrowski, a licensed mental health counselor at CCNY’s Wellness and Counseling Center. “I believe time-management is a must when it comes to good sleeping patterns.”Sleep deprivation can affect schoolwork by interfering with a college student’s concentration and memory short-term. “If I don’t sleep, I become very tired and drink coffee, which doesn’t help,” says Eliset Almanzar, 24, a CCNY junior majoring in biology who works 35 hours a week as a restaurant hostess. “Even though I work part-time, I still feel fatigued since my classes require plenty of reading and studying.”Tirath Singh adds that he has trouble keeping awake in class. “I’m lucky if I get six hours of sleep daily because I work full-time as a New York City yellow cab driver,” says the 22-year-old senior majoring in advertising and public relations. “After work, I come home, take care of other responsibilities, and study. I tend to fall asleep and not pay enough attention during classes.”Lack of sleep is even worse for students who work multiple jobs while pursuing a bachelor’s or master’s degree. “I work part-time four days and also intern three days,” says Rosemaira De La Cruz, 21, a CCNY senior majoring in advertising and public relations. “I toss and turn in bed a lot before going to sleep because I’m either thinking too much or I’m upset. I sometimes have no energy and forget to do homework.”The National Sleep Foundation gives the following tips you can use to achieve sleep and the benefits it provides:
- Maintain a regular bed and wake up time schedule including weekends.
- Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
- Finish eating at least 2-3 hours before your regular bedtime.
- Avoid alcohol close to bedtime.
- Establish a regular, relaxing bedtime routine such as soaking in a hot bath.
- Read a book (not a textbook) or listen to soothing music before bedtime.