睡眠

睡眠有助于你的身心得到休息, 修复, and restore the energy you need to do well in class and life and to cope with stress.

快速的事实

• College students need 7 or more hours of sleep/night
• UNH students report sleep as a top concern negatively impacting academic success  
• 睡眠 enhances cognitive functioning such as concentration and memory
• 睡眠 boosts the immune system, making it more difficult to get sick 
• 睡眠 restores your body to optimal health and functioning  
• 睡眠有助于缓解压力 
• 睡眠有助于提高学习成绩 
• 睡眠对你的健康有好处 

睡眠不足的后果

• Reaction time slows, impacting athletic performance, driving, and motor skills 
• 学习成绩下降  
• 压力增大 
• 短期和长期的健康后果  
• 创造力下降 
• 做出正确选择的能力下降 
• Increase in mood difficulties, such as depression and anxiety 
• 体重增加

睡眠的阶段  

While you sleep, your brain follows the same pattern every 90 minutes. These patterns are 被称为 the stages of sleep and include stage 1, 第二阶段, 慢波睡眠, 和快速眼动. Each stage affects your brain and body differently. Your mind and body function better when you get a quality mix of all the sleep cycles.

醒着的

你的大脑很活跃, constantly firing and processing all the information you receive throughout the day. 当你安顿下来睡觉的时候, your mind and body start a multistage process needed for academic performance and wellness.

第一阶段:NREM

在这个阶段, everything begins to slow down in preparation for the following stages of sleep, 被称为 非快速眼动睡眠. You feel like you are half awake and half asleep. 你的体表温度开始下降, 你的心率和新陈代谢减慢, and your eyes gently shift from side to side under your eyelids. You may experience instant jerks that wake you up.

第二阶段:非快速眼动

This stage restores energy and enhances alertness. Your brain starts actively sorting through all the day’s information and experiences to help you remember. 你的血管收缩, 你的体温继续下降, 你的大脑会增强你的记忆力.

第三阶段:非快速眼动/慢波

All the physical benefits of sleep occur during this stage. This stage 修复s your body to reduce the harmful effects of stress, 清空思绪, 抑制对糖的渴望, and helps increase the strength of new memories. Many of your brain’s neurons are synchronizing with a very slow rhythm, and your body is actively restoring body tissues and organs to peak levels. 在这个阶段, you are in what feels like a deep trance; your breath is shallow, 你吸入的氧气少了, and it would take a lot of effort to wake you up.

快速眼动

你想在学校取得好成绩吗? REM pulls it all together by helping make connections between new thoughts and ideas, 提高你解决问题的能力, 提高记忆力. Your brain is very active, and your eyes dart back and forth rapidly. 你可能会做超现实或生动的梦.

Most people get more 慢波睡眠 in the first half of the night and more REM sleep in the second half. When you don’t get enough sleep, you miss out on all the benefits each stage of sleep offers.

睡眠与昼夜节律

It is important to be awake during the day and asleep at night. 睡眠是由我们的生物节律调节的, which are generally governed by the circadian rhythms of the earth, 月亮, 和太阳. The rotation of the earth from morning to night influences our body.

Many students alter their biological clocks by not going to sleep when it is dark, 不按时醒来, 而且没有足够的睡眠时间.

睡眠压力

睡眠 pressure begins when you wake up in the morning. As the day progresses, your body gets tired and less functional, and your need for sleep increases. Your sleep pressure is at its climax when you feel tired at night and go to bed.

Understanding sleep pressure is important to self-care. When you listen to your body and understand that it needs sleep, you may be better able to give your body what it needs.

失眠

失眠 is a common sleep disorder impacting college students. 如果不及时治疗, 失眠会导致健康问题, 包括抑郁症, 增加事故和受伤的风险, 在课堂上无法集中注意力.

症状

• 难以入睡
• 难以入睡 
• Waking up earlier than desired with an inability to get back to sleep
• Short-term insomnia can occur due to stress or environmental changes (such as coming to college).
• 失眠 that lasts for long periods of time is 被称为 chronic insomnia. 

原因

• 压力
• Environmental changes, such as coming to college and living in a residence hall 
• Poor sleep habits, such as not having a relaxing nighttime routine
• 睡前饮用酒精或咖啡因 
• Certain medications, such as antidepressants, steroids, and allergy and cold products 
• Anxiety, depression, and other psychiatric conditions 
• Medical conditions that cause pain and discomfort 
• Overactive alerting signals in the brain that send signals to your body that it is time to fall asleep 

If you feel like you are struggling with insomnia, make an appointment for a 医疗咨询 或健康 训练.

健康睡眠项目 & 健康

• 身体好，睡眠好月: A month of activities and workshops designed to help you sleep well
• 好好睡一觉博览会: Be Well的高潮, 睡眠 Well Month that includes a variety of booths, 资源, and activities to help you learn to improve your sleep for academic and personal success

For details about upcoming programs, visit our 活动、研讨会和课程页面.

额外的资源

• 冥想有助于睡眠(即将推出)
• 应对压力(即将推出)
• 睡眠障碍-失眠
• Spotify睡眠播放列表
• 白噪音播放器App
• 自己发出舒缓的睡眠声音
• 哈佛医学院-健康睡眠
• 时间轴:睡眠剥夺的影响