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Removes blue light from screen so that you can use your screens before bed without them keeping your mind alert.
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Many students sacrifice sleep to get good grades, but research shows students who sleep more get better grades.
Sleep deprivation decreases the qualities required for maximizing learning potential, such as recall, concentration, alertness, decision making and general brain function. A health survey in University
of Georgia found that 1 in 4 students indicated that lack of sleep impacted their academic performance in a negative way. This includes lower grades, missed papers or project deadlines and even withdrawal from class. Some students rely on all-nighters to complete their work, but cramming at the last minute can actually be quite counterproductive.
The impact of sleep deprivation can go beyond lower GPA into further consequences to almost every aspect of our health and wellbeing.
Our ability to fight off infections decreases leaving us prone to upper respiratory infections, e.g. cold/flu. Worsening chronic lung and heart disease and high blood pressure is also associated with lack of sleep. Plus an increase in the hormones that create hunger for high calorie foods which leads to weight gain.
Lack of sleep can result in tension, irritability, depression, anxiety, confusion and generally lower life satisfaction. Many studies have researchers stating that sleep deprivation is directly linked to high suicide rates in students. It is also an underlying component of many mood disorders such as anxiety, depression and bipolar disorder.
Sleep deprivation is used in religious cults because it reduces your decision making ability so that you are open to persuasion. This heightens risky behavious such as taking risks while driving, with substances and even with sexual activity. It also leaves you more likely to cause vehicle accidents.
Having the same bedtime and waketime everyday has proven to be one of the most effective ways to have quality sleep. Try to be disciplined and get up at the same time everyday, regardless of the amount of sleep acquired.
An alert mind makes it difficult to sleep. The blue light from screens (on laptops, phones, tablets etc.) keep your mind alert. Slow the pace of actitivites in the hour before sleep. Try some light reading, listening to music or preparing for the next day.
Trick your body to associate the bed with sleep. Only use the bed for sleep and sex. If you can't sleep after 10 minutes of lying in your bed, get up and do something else in another room and return when you feel more tired.
The experts advise against naps, but if you must then nap for less than 30 minutes before 2pm. It can be quite refreshing, especialy through that afternoon slump.
20-30 minutes of vigorous physical activity enhances deep sleep, but do not exercise after 9pm as it keeps the body awake.
That’s right, taking caffeine (or nicotine) after 6pm can reduce the duration of deep sleep and total sleeptime.
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