Students often turn a blind eye to the battle between clubbing and their sleep schedules. We convince ourselves that making it to a 9 a.m. lecture after returning home past sunrise is an impressive feat, and whilst it is commendable, it can be detrimental to health.
Opposing the natural sleep-wake cycle can disrupt our circadian rhythms – the body’s internal 24-hour clock, which regulates sleep. Students adopt an evening chronotype, preferring to sleep later and increase alertness at night. This conflicts with the morning classes that universities so kindly plan for their chronically hungover students, negatively impacting academic performance. By endeavouring to regulate circadian rhythm and chronotype (the period in which the body prefers to sleep), academic performance can be boosted, reducing gruelling library hours. After all, we are not invincible!
Circadian rhythm disruption hinders brain development, specifically the prefrontal cortex, which is responsible for decision-making and behaviour, making you prone to memory loss and substance misuse disorders. The prefrontal cortex continues to mature until the age of 25, so many students will function with a ‘teenage’ brain. At this stage, the brain is more vulnerable to toxins such as alcohol – a notorious university character – with the Rehab Guide estimating that 40 per cent of English students are consuming it at dangerous levels. Misalignment of circadian rhythms also increases the risk of mental health issues. Amongst 18-25-year-olds, it is estimated that 19 per cent suffer from depression and 20-30 per cent suffer from anxiety. Therefore, it is crucial that we regulate circadian rhythm to prevent declines in test scores and mental wellbeing.
Thankfully, we can mitigate impacts without compromising on fun. An easy method is light therapy. The principle behind this is to be exposed to bright light at specific times of the day to shift our circadian rhythm. For instance, being exposed to sunlight in the morning can regulate circadian rhythm in those with mental health disorders. Additionally, evidence suggests that reducing screen time at night improves sleep onset and duration. Blue-light glasses or screen filters are alternative ways to reduce exposure.
Regulating mealtimes is another way to realign rhythm. Having consistent eating times is associated with better metabolism and weight management. Students are encouraged to have their last meal 2–3 hours before bedtime, as late-night eating has been linked to increased body fat and sleep disruption – apologies to post-club kebab lovers. Further recommendations are to exercise in the morning or afternoon (not too late at night) – improving mood as a bonus – and to avoid caffeine and alcohol 6 hours before sleep. Lock away the Red Bull if you have the willpower.
These tips can allow you to continue leading the chaotic student lifestyle you love whilst reducing the adverse impacts that accompany it. Balance study and enjoyment without compromising attainment in either department – be the enviable student who seemingly has it all worked out. If they even exist…