Page 291 - Keys To Community College Success

ders your ability to concentrate, raises stress levels, and makes you more susceptible
to illness. It can also increase the likelihood of auto accidents. According to Dr. Tracy
Kuo at the Stanford Sleep Disorders Clinic, “A sleepy driver is just as dangerous as a
drunk driver.” 11
Students, overwhelmed with responsibilities, often feel they have no choice but to
prioritize schoolwork over sleep. Some regularly stay up until the wee hours of the
morning to study. Others pull “all-nighters” from time to time to get through a tough
project or paper. These habits affect your ability to learn and think, and can weaken
your immune system. If you choose the risk of sleeping instead of putting in a few more
hours of studying, you may experience a greater reward at test time than if you had
studied all night. Wellness and Stress Management
For the sake of your health and your GPA, find a way to get enough sleep. Look for
such tell-tale symptoms of sleep deprivation as being groggy in the morning, dozing off
during the day, or needing caffeine to make it through the day. Sleep expert Gregg D.
Jacobs, Ph.D., has the following practical suggestions for improving sleep habits: 12
■ Reduce consumption of alcohol and caffeine. Caffeine may make you hungry
(it drops your blood sugar level) or keep you awake, especially if you drink it late.
Alcohol causes you to sleep lightly, making you feel less rested when you awaken.
■ Exercise regularly. Regular exercise, especially in the afternoon or early evening,
promotes sleep.
■ Take naps. Taking short afternoon naps can reduce the effects of sleep deprivation.
■ Be consistent. Try to establish somewhat regular times to wake up and go to bed.
■ Create a ritual. Wind down and transition from work to sleep with a bedtime
ritual. Read a book, listen to calming music, or drink a cup of herbal tea.
■ Manage your sleep environment. Wear something comfortable, turn down the
lights, and keep the room cool. Use earplugs or white noise to deal with outside
distractions.

Address Mental Health Issues
Staying positive about who you are, making hopeful plans for the future, and building
resilience to cope with setbacks will help you cultivate good mental health. However,
some people experience emotional disorders that make it more difficult than usual to
calm the stress response and cope. If you recognize
yourself in any of the following descriptions, take prac-
tical steps to improve your health. Most student health
centers and campus counseling centers provide both
medical and psychological help or referrals. Although
asking for help may feel like a risk, most who do it find
it is well worth the reward of feeling better and func-
tioning more effectively.

Depression
Almost everyone has experienced sadness after set-
backs such as breaking up with your partner or fail-
ing a course. However, a depressive disorder is an
illness, not a temporary, pessimistic mental state that
you can “snap out of.” It is also fairly common among
college students. Recent research reports that nearly
half of surveyed students reported feelings of depres-
sion at some point, with over 30% saying that the
level of depression made it difficult to function at Try to find productive ways to reduce stress. This student has chosen
times. Key 10.5 shows possible causes of depression to spend time outdoors, eat a healthful lunch, and connect with a
13
friend on the phone.
as well as some typical symptoms.
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