Why Sleep Matters

By Lauren Joffe, New York University

Sure, a few sleepless nights here and there are no big deal. But when you consistently find yourself losing sleep, you could be facing some serious consequences. Sleep does a body good -- from staving off depression to keeping your most sacred memories (yesterday’s lecture?) under lock and key. We highlight the perks of getting the recommended amount of Z’s, plus ways to pack in some extra snooze time.

No Snoozing = A Whole Lotta Losing
Over time, skimping on sleep can really tax the body, increasing your chances of heart attack, stroke and a variety of other cardiovascular diseases. Health professionals generally advise adults to get eight hours of sleep, clocking in no fewer than six. And if you skimp? Chemicals called cytokines that increase your chances of someday acquiring all the aforementioned health issues -- as well as diabetes, high cholesterol and depression, to name a few -- are subsequently released in the body.

But let’s get real -- as college students, we want to know the more immediate rewards that are associated with cutting back on those all-nighters. Here’s a rundown of why you may want to turn off your TV and tune in to your body’s resting needs.

Sleep to improve your memory. Memory encoding first happens when you’re awake, being stored in the hippocampus of the brain for a day or two. But it’s when you sleep that such memories are stored in the brain’s neocortex for up to a lifetime. Transferring short-term memories to long-term ones occurs when the body is in rapid-eye-movement phase, more commonly known as the REM cycle. And when it comes to an upcoming test, experts advise receiving adequate sleep every night up to a week prior to your exam.

Sleep to shed pounds. According to research from the University of Chicago, dieters who slept for 8.5 hours lost approximately 55 percent more body fat than those who slept for 5.5 hours. Blame it on a hormone called ghrelin, which is released when you don’t get your fair share of sleep. Nicknamed the “hunger hormone,” it causes sleep-needy folks to feel hungrier throughout the day. Trading less calories for more sleep? That’s a deal not to pass up.

Sleep to control stress. When it comes to reducing stress, many experts point to the correct amount of sleep. Getting the proper amount of sleep per night helps control blood pressure levels, which is critical in keeping the mind and body relaxed. Some psychologists even affirm that dreams, which happen during REM, help the brain further cope with day-to-day stress.

This Way to Dreamland ...
We all have friends who can fall asleep at the drop of a hat -- and others who can sleep through even the loudest of noises. But for many, getting quality sleep is a challenge. According to the Mayo Clinic, a nonprofit medical research group, there are simple ways to improve sleep.

Reduce screen time. Syracuse University senior Dana Coolidge* attended the Mayo Clinic for one week in early 2011 to learn key strategies for improving her sleeping patterns. Says Coolidge: “As a victim of depression, anxiety and all that comes with it -- depersonalization disorder, fatigue, nausea -- I know firsthand how important sleep can be. The worst thing to do, which we all do, is bog our brains with technology clutter. The 30 minutes before you hit the sack should be technology-free. Checking Facebook, watching YouTube or even watching a movie can greatly influence your sleep for the worse.”

Have a routine wake-up call. Having a relatively consistent alarm setting seven days a week will help reinforce your body’s sleep/wake cycle. So instead of sleeping until noon when you normally rise at 8 a.m., keeping your body on a regular routine makes it easier to fall asleep at night and get quality sleep until your morning buzzer sounds off.

Practice a bedtime ritual. For those who head to bed early but find themselves staring at the clock until single-digit numbers appear, engaging in a simple nightly bedtime routine can aid the transition from wakefulness to sleep. Says Coolidge: “I drink hot tea, take a bath and usually read a book, which is extremely helpful. It helps ease my mind and body, and ultimately leaves me in a more relaxed state.”

Exercise regularly. Sleep experts advise that getting your heart rate up in the morning and afternoon hours can actually help you fall asleep come bedtime. Not only will you feel more ready to hit the sack, but you will fall into a deep sleep more rapidly.

*Name changed