Importance of sleep and risks of sleep deprivation

[nerdmmb]

Hey guys,
Lately I've been wondering why I've been so tired, demotivated and very unproductive. I've always had a irregular sleeping pattern but after reading this ---> http://m.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/mskpages/Sleep_deprivation?open

I decided to make a change. This is obviously a very important year for all the VCE students especially year 12s. So I've started this thread to encourage everyone to realise how important it is. And yes, I will take the advice I give because all my life, I had underestimated sleep.

So feel free to post how you are planning to manage your sleep routine and how adequate sleep has benefited you so far.

According to my research, teenagers need about 8-10 hours of sleep - everyone is different- some feel alert even with 6-7 hours of sleep but then again, our body goes through many cycles during sleep to maintain the balance we need. And some of these changes, we don't see.

I'd also like to add that while coffee may have its own benefits, our body is not programmed to depend entirely on caffeine (Energy drinks, etc) I sound pretty hypocritical because I had one today but once I did my research, I can assure you, that probably was my very last one.

So some of the BENEFITS of sleep incase you're wondering- or should I say, benefits of 'adequate' sleep are:
-Better memory
-Some studies have suggested that sufficient sleep can lead to a longer life
-Lowered or no stress levels
-Increases motivation
-Improves quality of life
-Increases alertness 
-Allows the body to repair itself naturally (and also for growth and development)

HEALTH RISKSof sleeping less:
-Causes weight gain/obesity
-Headaches
-Lack of motivation
-Depression
-Stress
-Delayed reaction time
-Poor learning ability
-Poor memory
-Short attention span
-Nausea (in my case) :/
-Poor judgment
-Even death :/

And remember, we are still developing so we need our sleep.
A common misconception is that "top students sleep less" --- false FALSE FALSE

We need to recharge ourselves for a fresh start. So sleep more and you can study more too.

I will try to post again about my progress and I highly encourage you guys to try and sleep well whether it involves a plan or asking your parents to turn off internet connection to deter you from socialising,etc.
Hope this has helped in some way guys Please correct me if I'm mistaken in any way

Sources I used so you can check for yourselves
-http://www.m.webmd.com/sleep-disorders/features/not-enough-sleep-7-serious-health-risks?page=6
-http://longevity.about.com/od/lifelongenergy/tp/healthy_sleep.htm
-http://m.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/mskpages/Sleep_deprivation?open

[pi]

Betterhealth is a good resource, but I wouldn't swear by WebMD haha.

I browse a few med student forums, and a Psychiatrist posted these tips which I think are quite good:

I see lots of young folks at my clinic for sleep problems, and have personally experienced sleep difficulties around the time of interviews. Here are some non-pharmacological ways of improving your sleep:

* Sun exposure between sunrise and early afternoon.
Try and get at least an hour of natural sunlight (your eyes need to be exposed to this light, so no sun glasses or big hats if UV levels permit). If this is impossible due to location or weather, consider using a blue light machine (consult your GP.)

* A moderate amount of exercise before sunset.
If not sports or gym, walking will do wonders, especially when done outdoors.

* No blue light exposure before going to bed.
No mobile phone/TV/computer monitor use approx. 1 hour before bed.

* Make sure your bed is used for sleep, and not much else.
Avoid turning your bed into a computer station or your snacking spot. If you want to do other stuff, get out of bed to do it.

* Sleep should be a routine.
If possible, same time every day. Develop a ritual around sleep. Some people drink herbal tea before bed, some people take a quick shower, some people do some form of meditation, etc.

* Avoid caffeine consumption after sunset.
And make sure you don't take too much caffeine in general - know how many milligrams your body can handle, and don't exceed this. If possible, don't use stimulants.

* Learn some anti-anxiety strategies.
E.g. simple mindfulness exercises. Practice these strategies often. They will help before you go into an interview too!

* Manage your sleeping environment.
Try to reduce light and noise levels as much as possible. Play around with the temperature to find your comfort zone. Make it known to your family/room mates/partner that you need to develop a healthy sleeping pattern, that this takes time, and you will need their help to achieve this.

* Sleeping equipment
This means your mattress and pillow. Have a look at your pillow first, as this is the cheapest to modify. Make sure the profile and contours are right for you! If you have spare $$$, think about the mattress and blanket. Consider using some tech gizmos to help you wake up gently.

* Gaming and social media!
OMG, such a huge issue nowadays. I see lots of people with significant sleep phase delays due to too much electronics use.
This is a separate topic, but for the sake of your medical school application and your future career as a med student / doctor, you have to find a way to cut down on any activities which significantly impacts your sleep.

* Allow yourself the time to modify your sleep pattern.
Try and normalise it a month before your first interview. Don't mess around with what you know a few days before a significant engagement.

(context was "sleep before med school interview", if it makes some references to that, now you know why!)

Good night all!

[zyzz101]

I hate coffee with a passion. That stuff could literally turn you into a zombie.

[pi]

I hate coffee with a passion. That stuff could literally turn you into a zombie.

Yeah I don't touch coffee or energy drinks. Taste is fine, just not cool with stuff meddling with my brain.

Enthusiasm for life is all you really need. And if you're not enthusiastic, then you're not doing the things you love, so fix that ASAP!

(FYI though: most doctors will live by coffee, so in terms of health benefits... yeah... LOL)

[TrueTears]

I sleep from 8am-9am ish till 6pm for the past 5 years, been working wonders.

[Mieow]

I sleep from 8am-9am ish till 6pm for the past 5 years, been working wonders.

...did you mix up your am/pms...or are you joking...or both? 

[pi]

...did you mix up your am/pms...or are you joking...or both? 

He definitely did not make a mistake in his post haha

[RazzMeTazz]

So how much sleep do you us get on a typical school day?
I get about 6-7 hours

[RazzMeTazz]

Do you guys get*

[nerdmmb]

So how much sleep do you us get on a typical school day?
I get about 6-7 hours

I try to get a solid 7-8 hours of sleep but then I get too distracted and get 6 hours of sleep most of the time :/

[appleandbee]

So how much sleep do you us get on a typical school day?
I get about 6-7 hours

Last year, especially close/during exam period, 3-4 hours (really bad I know, those times when you attempt to take coffee-fuelled all-nighters  )
 
In the better times, 7-9 hours

[RazzMeTazz]

Appleandbee is that during year 12 exam period?  :0
Omg so worried for what I'm going to do come vce exam time haha

[appleandbee]

Appleandbee is that during year 12 exam period?  :0
Omg so worried for what I'm going to do come vce exam time haha

Yup, reason being was because I studied for my 3/4 in the afternoon/evening and my 1/2s during midnight (I didn't want to mess my 1/2 exams). Although few days before my actual 3/4 exam I got a decent amount of sleep.

Obviously I'm not going to do the same thing this year  , hopefully I can stay on top of everything 

[vobinhood]

Last year I got 6-7 hours a night, but this year I'm changing things up: getting 8-9 hours a night. Hopefully I can keep this up.

[strawberries]

So how much sleep do you us get on a typical school day?
I get about 6-7 hours

mainly 6-7 which is isn't that great but really good considering most of my peers who get 3-4 who stay up late to study!
But when exam time came, I probably got like 9-10