“Thinking about studying longer could also be like asking yourself, should I have a couple beers?” Kathy Somers, U of G Stress Management Clinic
As students we have so much going in our daily lives. Whether it is class, jobs, clubs, finances, sports teams and the list goes on. But what if a student were to try and perform all these tasks while suffering from insomnia? According to a Statistics Canada health report, insomnia is a sleeping disorder that involves difficulty falling asleep, staying asleep or falling back to sleep once awakened. Insomnia is not any rare disorder either, as it affects nearly a third of the adult North American population. Being so common, insomnia is bound to affect the lives of university students who are vulnerable to sleep deprivation thanks to busy workloads and thriving social lives.
Kathy Somers, from the University of Guelph’s Stress Management Clinic, states that there are three types of insomnia.
Transient insomnia is having trouble sleeping for a couple days to a week– something that most if not all students have experienced, especially in exam time. Then there is acute insomnia, which is sleeping deprivation for up to three weeks. And finally, chronic insomnia, which is sleeping trouble lasting longer than three weeks.
Somers mentions that the main contributing factor for insomnia is stress. Some other factors affecting our sleep patterns are our health, the environment we are in, high blood pressure and medication.
“Students have a busy brain. The key is to shut it off when trying to fall asleep,” said Somers.
According to Somers, one of the most problematic thoughts students have that impede their sleep is thinking about sleep itself. Students tell themselves that they have to fall asleep right away. People also try and stay awake longer in the hopes of getting tired. The problem with this theory, as Somers identifies, is that we have ebbs and flows in our rhythm and that by staying awake later you will get a second wind of energy– as any student who has stayed up for long enough into the night working on an assignment could testify to.
Somers stresses three steps to follow in order to fall asleep more easily. The first step is to be in a relaxed state when trying to fall asleep. An example Somers uses that most people can relate to is falling asleep while watching TV. The second step Somers mentions is to park any thoughts that are not about rest while trying to fall asleep. If you are supposed to not think about sleeping or any other thoughts you are having what are you supposed to think about? That is where the third step comes in. It is called BMW (not the car). B, for breathing and breathing slowly, because that is our breathing rate when asleep. M, is for muscles, that is letting our muscles relax. As for what to think about, W which stands for warmth. Thinking about being cozy and warm under the blankets, or possibly a hot summer day can help you to relax your mind.
Insomnia in students usually takes a toll on their emotions and mental state of mind. The lack of sleep can cause increased worrying which then becomes frustration. It can also cause one to have mood changes as well. Noticeable traits of this are irritability and a short temper, both of which can escalate depression. Somers also lists other symptoms, such as decreased concentration, memory, productivity and immune system. Insomnia will decrease leptin levels, Somers adds. When deprived of leptin we have a stronger craving for carbohydrates and food– as if there was not enough temptation to indulge in junk food already. Somers emphasizes that insomnia can also impair glucose tolerance which means our body is in a pre-diabetic state. Yikes.
An aspect all students can relate to is cramming in a long night of studying for a test. Unlike in high school though, where tests are more about regurgitating information, university is about relating information. If you are awake for 19 hours are more, your brain functioning is impaired at the same level as being too drunk to drive.
“Thinking about studying longer could also be like asking yourself, should I have a couple beers?” said Somers.
As university students, life can be rollercoaster ride as it is and having trouble sleeping should be the least of your worries. Unfortunately lack of sleep seems to go hand-in-hand with a jam-packed uni lifestyle.
If you would like to learn more about insomnia or how to combat a sleeping disorder Kathy Somers is running a weekly Better Sleep program. For more information go to uoguelph.ca/~ksomers.
So if you feel like sleep is coming at a premium these days, you might want to consider checking it out.
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