Professor and student share why prioritizing sleep is about routine and discipline
Sleep is not optional; it is the foundation of learning, health and well-being.
Sleep is not optional; it is the foundation of learning, health and well-being, said Celine Duffau, assistant professor in the Faculty of Sciences. Regular sufficient and consistent sleep will help you think clearly, feel better and perform your best academically and physically, she continued.
Duffau advised students to strive for a simple lifestyle in sleep and diet to improve mental and physical health. Reflecting on a former student who changed his lifestyle habits, Duffau said he told her he would never go back to his old ways. “I feel more energized, I feel like paying more attention in class, and I don’t feel depressed. It’s because I fixed my diet and my sleep,” she quoted the student.
The science behind sleep
Duffau explained sleep is essential for both brain and body restoration. “Our bodies are not designed to function at night. We are diurnal creatures [active during the day]; our rhythms are tied to sunlight,” she explained. “Hormones like melatonin, that help regulate the body’s sleep-wake cycle or circadian rhythm, are influenced by light and supplements help fix that a little but cannot replace what your body naturally produces through proper sleeping routines.”
According to the National Institute of Neurological Disorders and Stroke (NINDS), sleep is a “complex and dynamic process” that plays a vital role in how the brain functions. Sleep is essential for the neurons to communicate with one another, and the brain remains highly active during rest, the site adds.
Duffau explained as humans age, the number of hours of sleep might lessen. “As we age, we generally need fewer hours, but restorative functions are still essential. A baby who only sleeps six hours suffers serious developmental consequences, while a 60 year old might feel fine with that small amount,” she explained.
A review published in Sleep Medicine Reviews titled “The Rile of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence” by Leah A. Irish and colleagues in 2015, found sleep problem as a growing global health concern. According to Irish, poor sleep is associated with impairments in motivation, emotion and cognitive functioning as well as an increased risks of serious medical conditions including diabetes and cardiovascular diseases.
Discipline and routine
For Deborah Sabio, a junior majoring in hospitality and tourism management from the Philippines, strict discipline and planning are key to maintaining healthy sleep patterns while managing academic and school life. “Everything started during my mission. We woke up at 6:30 a.m., exercised and ate healthily then slept at 10:30 p.m. every day. It was a routine that helped prepare me for college life,” she explained.
Sabio said maintaining her schedule is a matter of self-discipline. “Managing social life is difficult but I make sure my friends know my schedule. They would have to let me know before I got bed if they need help with anything so I can make time for them,” she added.
Sabio said she learned how to value her health as she developed her routines. “When you truly value your health, you tend to push yourself to be better. I started thinking of how my body will look like in the long run.,” she explained.
When you truly value your health, you tend to push yourself to be better.
Sleep misconceptions and healthy habits
Duffau said one of the common misconceptions students have is that lost sleep can be recovered. “Lost sleep is lost forever,” she said. “If you miss a night of proper rest, the memory consolidation you skipped is gone.”
Duffau compared sleep to diet. “You can eat poorly now and not see the consequences immediately, but you are damaging yourself long-term. By then, you cannot undo it,” she explained.
Naps do not offer the same restorative benefits as a full night’s sleep, Duffau said. “Naps and nighttime sleep are very different processes. A nap should be 20-30 minutes maximum. Longer than that, your brain intercepts it as nighttime sleep,” she explained. “A short nap can boost alertness, but it can’t replace the deep restorative cycles of full night’s sleep.”
Short term chronic sleep deprivation reduces attention and increases mistakes, said Duffau. It leads to lower productivity and even fatalities, she explained. “Long term, it accelerates aging, weakens immune system and damages the brain. Economically, sleep deprivation costs millions each year as it drives up health-care costs and causes losses from fatigue-related mistakes, accidents and poor decisions,” she shared.
Duffau shared routines to best support sleep for students. “Limit screens before bed. Blue light from phones and laptops tricks your brain into thinking it’s daytime; keep your room for sleep only. Avoid procrastination because when you don’t you become stressed, and it keeps you awake. It is as simple as that,” she explained.