What Does Healthy Sleep Look Like in College?

Image from

Kathryn deBros November 10, 2014

Getting enough sleep makes you healthier and smarter! Read on to understand how you can get the most out of your shut-eye, and why it matters.

Entrepreneurs fostering new ventures outside of well-developed entrepreneurial ecosystems like Silicon Valley face significant challenges. These markets are unlike Silicon Valley, and they will likely remain so. That doesn't mean they can't nurture and sustain new businesses. In transitioning markets that lack abundant private sector financing, creative approaches from government officials, donors, and business leaders can fill the void to support entrepreneurial activity. Northeast Ohio (where Cleveland and Case Western Reserve University are located) has become a laboratory for such innovative solutions. During our time together in this course, we will explore some of these creative approaches to promoting regional entrepreneurship. Northeast Ohio has seen a massive infusion of government and donor resources for over ten years. In that time, Northeast Ohio has promoted regional development (including job creation and follow-on funding) through alternative methods of financing startups. It has not been easy. The region has made progress, but it remains to be seen whether it has struck upon an enduring formula. A dynamic entrepreneurial ecosystem takes many years, even decades, to develop. Government policymakers and donors typically seek quicker returns on their support programs, which makes long-term support for entrepreneurship challenging. This course includes case studies and first-person testimonials from entrepreneurs who have launched products and services ranging from medical devices to LED lights to whiskey. You will learn how these entrepreneurs discovered and procured resources from various programs and intermediary organizations. You will hear from business people still in the process of developing their companies as well as those whose ventures have flourished. Our focus will extend beyond Cleveland to selected markets around the world, including Greece, Vietnam, Tunisia, Argentina, Rwanda and China. You will learn about international incentives and other supports available to developing startups and small businesses across the globe. This course examines how different communities around the world approach implementing strategies and methods to support businesses. I will ask you to reflect on how to apply the principles we learn to growing entrepreneurship where you live. The social interactive features of the online platform will enable students from around the world to share ideas and learn from one another. Most MOOCs rebroadcast professors’ lectures; this course is different. Don’t expect to see me standing in front of the camera, talking and lecturing every module. Instead, the lectures will be relatively short in length. They have more of the feel of an engaging documentary than a static classroom setting. ## __What type of person takes the *Beyond Silicon Valley* course?__ - Active and aspiring businesspeople in communities looking to initiate new startup ecosystems or bolster existing ones - Current and prospective entrepreneurs who want to learn about funding sources, risk management, and the lifecycle of startups - Professionals who work in government agencies, nongovernmental organizations, philanthropic institutions, and various private funds that fund startups - Anyone curious about how to create and grow startup ecosystems outside the major tech hubs - The principles Beyond Silicon Valley teaches have been drawn from and applied to startups worldwide, from small villages to megalopolises. You'll study success stories spanning the globe from Vietnam to Kosovo to Botswana. ## __What will you learn in *Beyond Silicon Valley*?__ - How and where startups can find funding to get their businesses off the ground - What role government can play in encouraging startups and a healthy startup ecosystem - How anchor institutions such as universities and healthcare systems participate in startup ecosystems - How nongovernmental organizations support startups - How to raise funds from venture capitalists, angel investors, and accelerators - How to navigate challenging periods in the startup lifecycle - The importance of mentoring in successful startups

In this course, participants learn core principles, concepts, and methods of continuous improvement and explore the history of continuous improvement efforts. In a series of lectures, Master Black Belt in Six Sigma Shane Wentz, Ph.D., enables learners to enhance, optimize, and stabilize business processes and to augment quality control through varied methodologies. Participants gain the skills and knowledge to reimagine internal processes, engage in advanced problem-solving, and empower employees. The course covers high-level foundational principles of Lean, Six Sigma, and DMAIC processes before diving deep into Lean Six Sigma methods. Learners will analyze the tools of process mapping, Kaizen (a continuous improvement method/tool deemed a prerequisite for Lean transformation success), Lean (a continuous improvement philosophy that emphasizes streamlined workflows and reducing waste), and the process improvement methodology driving DMAIC: Define, Measure, Analyze, Improve, and Control.

Article continues here

Getting enough sleep is one of the best things you can do for yourself as an adult.

I know, it seems like there’s a lot to do in college, both socially and school-wise, and you want to take advantage of your new independence. And nobody tells you what to do anymore — except you, that is.

Here’s the thing, though: If you don’t get enough sleep, it affects your whole life. You may feel miserable, you may gain weight, have trouble focusing, be more likely to catch colds (and worse), and, according to the Harvard Medical School your judgement, when overtired, is equivalent to that of someone who is past the point of legal intoxication.

The same website notes that students who are overtired will struggle with all three components of learning: the acquisition of knowledge; consolidation of knowledge into your mental “database;" and recalling that knowledge when you need it. That’s bad news for tired college students.

Of course, there’s always that guy who claims he doesn’t need more than four hours of sleep. Chances are, he’s just not aware of how much better he’d feel on a good eight hours … more or less.

Adults need anywhere between 7.5 and 8.5 hours of sleep, depending on the person. If you start nodding off during a particularly dry lecture, it means you need more time in bed.

A recent Time magazine article explained the time of night you go to sleep also makes a big difference — people generally get deeper, more restorative non-REM sleep earlier in the night, and more dream-filled REM sleep later in the night. So, even if you go to bed at 3:00 a.m. and still get your eight hours, you won’t feel as recharged as if you’d gone to bed before midnight.

To get all the brainpower you need out of those eight hours, try sprucing up your sleep routines with the following tips:

1. Keep yourself on a schedule.

Make a schedule, and keep to it, preferably by hitting the sheets before midnight. Trying to “make up" for lost sleep on the weekends can just throw off your circadian rhythms even more, causing it to be more difficult to fall asleep the following night.

2. Create a pre-bedtime ritual.

Avoid screens, since they can keep you awake longer. Listen to music, read a little something for fun, do some yoga, take a shower, and get cozy.

3. Wait for bedtime.

Avoid long naps. Short 10-minute naps can be a nice mid-day recharge, but anything longer can disrupt your sleeping routine.

4. Watch what you eat and drink.

The Sleep Foundation recommends that you be cautious about what you eat and drink when it’s close to bedtime. It’s best to avoid alcohol, caffeine, and greasy foods 2-3 hours before bedtime.

5. Exercise.

If you didn’t have enough reasons to hit the college gym, here’s another: regular exercise can help you get a better night’s sleep.

6. Adjust the environment.

The Sleep Foundation explains the steps you should take to create an ideal environment for sleeping: The room should be 60 to 67 degrees with minimal noise and light. Crack a window if you need to, or stick your toes out from under the blankets. When adjusting the lighting situation, remember that even a mild glow can affect your shut-eye. You may have hallway lights coming under the door, or the microwave clock lighting up the room. Try covering those with dark paper, or go glamorous with a fancy eyemask. If that seems weird, try sleeping in a sweatshirt with the hoodie up to block out some light. In terms of sounds, well … there are always people who play music too loud and roommates who snore. Consider getting a noise machine, turning on a fan for some white noise, or just wearing ear plugs.

College is so crazy that keeping a sleep routine can be the hardest part. There always comes a time when you have to stay up all night to get everything done, or a social occasion where bedtime tea just doesn’t fit in. It’s okay. Even adding a few of these items to your checklist can substantially improve your sleep, which will leave you feeling more refreshed in the morning, and ready to take on whatever college throws at you.

Sources:

Healthy Sleep Tips. (2014). National Sleep Foundation. Retrieved from National Sleep Foundation.

Heid, M. (2014). You Asked: What's the Best Bedtime? Time. Retrieved from Time.

Mitchell, H. (2014). What's the Best Time to Go to Bed? Wall Street Journal. Retrieved from the Wall Street Journal.

Sleep and Memory. (2008) Get Sleep. Harvard University. Retrieved from Harvard University.

Springen, K. 7 Myths About Sleep. WebMD. Retrieved from WebMD.