Is getting enough sleep during medical school mission impossible? For the vast majority of medical students it seems so. And at first glance, juggling lectures, studying for exams, and medical practice, it is indeed something that’s not humanly possible. Actually, this is a nationwide problem so pressing that Centers for Disease Control and Prevention posted an extensive article showing worrying trends. Americans are so badly affected by sleep deprivation, more than a third aged 25 and above fall asleep unintentionally at least once a month. If you are aged under 25 and you’re counting the occasions when you have taken unplanned naps, you are probably getting a higher count. With often unforgivingly busy schedules, med students are not having an easy go. We found a blog post on Kevin MD that can serve as an emergency motivational boost. However, a different solution is needed because the “suck it up” advice can only take you so far. The Rocket Science behind Sleep Ok, sleepy heads, we don’t have to convince you how important sleep is, but a deeper understanding of it will help you take some shortcuts to refreshing your batteries. Sleep is a complex multistage process that is crucial to our well-being. The first stage is a transition between wakefulness and sleep when muscles are still active. It is also known as drowsy sleep, lasts five to ten minutes, and affords us little to no control over our eyes. Stage two follows with complete lack of conscious awareness and reduced muscle activity. More importantly, though, a gradual drop in body temperature and a decreased heart rate ensues. It is at that point that the brain, as well as the rest of the body, begin to refresh themselves. Stage two lasts about twenty minutes. It is followed by deep sleep and, ultimately, REM sleep. Power Naps Are Here To Save The Day You have probably heard about how awesome power naps can be. Most likely, you’ve ignored power napping, because it sounds too good to be true. And for the most part it is, considering how many people tend to don’t really get how to do it. Power napping’s sweet spot is in the aforementioned stage one and two. They are of utmost importance because, if the person is awakened during these stages, little time is required for the body to recover from sleep. However, if one is woken up from the later stages of sleep, this might trigger negative repercussions such as prolonged drowsiness, disorientation, and appearing even more tired than before. To get that awesome middle of the day re-invigoration avoid sleeping beyond stage two. Oh, Bittersweet Caffeine Bittersweet indeed. We all think it’s our best friend due to quick energy kick we get. In reality, however, caffeine and energy drinks that rely on it seriously impair students’ memory when sleep deprivation is present. Apart from almost blocking the brain’s ability to remember things, caffeine can lead to insomnia, headaches and a lot of other side effects discussed by The National Sleep Foundation. So, if coffee won’t cut it, what else is there? Avoiding heavy meals for dinner Don’t power nap after 3pm Sleeping in a cool bedroom- aim for about 65-72°F Sticking to a well-planned sleeping schedule Watch your alcohol intake when bedtime approaches These tips are all easy to follow and combined with a couple of strategically planned power naps, you can kiss drowsiness goodbye. For more tips on avoiding sleep deprivation and making your life at med school easier, subscribe to our newsletter or if you have some tips to share, drop a line in the comments below! Source
