(Attention Getter) Jenny Waller is
a night owl, similar to countless college students. During her first few weeks
at the University of Michigan, Jenny seldom went to bed earlier than 3 or 4 in
the morning. She said that in college, we don’t have our parents there telling
us to go to bed. Within the first month, she was staying up all night long till
about 9 am, then missing all of her afternoon classes. There were many nights
she would just sit with her textbooks and couldn’t concentrate. Yet she wouldn’t
go to bed unless she finished her schoolwork. She says it was a brutal cycle.
The later she stayed up, the worse her concentration got, thus making studying
nearly impossible. She would read the same paragraphs over and over. Three
months later, Jenny withdrew from college wrote Howard Markel for the New York
Times in 2003.
(Central Idea (Introduce topic and relate it to your audience))
At the end of my speech, I will
persuade my audience they need better quality sleep and how to get it.
(Establish credibility (Personal
experience or qualifying statement)) I’ve done hours of research on this topic
and found may credible sources.
(Preview of Main points with
First, I’ll explain lack of sleep and
how it effects our grades and academics. Second, I’ll explain why we’re getting
less sleep and lastly, I’ll explain what we can do to get more sleep.
(Transition) Use signpost (It’s
okay if this is not a full sentence)
Before I explain why we’re getting less sleep, I’ll
explain lack of sleep and how it effects our grades and academics. SleepAssociation.org
defines lack of sleep or sleep deprivation as not getting enough complete
sleep. SleepAssociation.org also explains the 5 stages of sleep. Stage 1 is
light sleep, where we drift in and out of sleep and can be woken up easily.
Stage 2 is when our eye movements stop and our brain waves become closer. This
is a deeper sleep. Stage 3 and 4 are an increasingly deep sleep. Some studies
show that even very loud noises won’t wake us in this stage. People that are
woken up though during stages 3 and 4 feel tired and disoriented for a few
minutes after they’re awoken. REM sleep is thought to be involved in the
storing process of memories, learning and balancing our mood. A study done by
the National Institute of Neurological Disorders and Stroke in 2007 states
that REM sleep
encourages areas of the brain that are used for learning. Studies have also
shown that when people are robbed of REM sleep, they are not able to remember
what they were taught before going to sleep.
A study done by Brad Wolgast titled “Causes and
consequences of sleepiness among college students” states that among college
students, 50% report
daytime sleepiness and 70% attain insufficient sleep.
In a study done by Lund, Reider, Whiting and Prichard in 2010 for the Department
of Psychology, Virginia Commonwealth University, 70.6% of college students reported getting less than
8 hours of sleep.
(Transition) Review MPI and
Now that I’ve gone over lack of sleep and how it effects
our grades and academics, I’ll go over why we’re
getting less sleep. There are many
reasons why were getting less sleep. I’ll be going over 2 of them. A study done
by Brad Wolgast titled “Causes and consequences of sleepiness among college
students” states that most college students aren’t getting enough sleep because
we’re pulling all nighters to study or finish our homework. He
states that staying up all night to study is actually detrimental and not
helpful at all. Subjects who were sleep deprived for 30 hours showed zero
improvement in performance even with 2 days of post recovery sleep. In the same
study, Wolgast also stated that technology plays a part in why we’re getting
less sleep too. Light exposure from various sources (IPad, phone, computers)
decreases our melatonin production. Which is fine during the daytime, but at
night melatonin is needed to help us regulate our sleep and wake cycles. It
starts to rise about 2 hours before our habitual bedtime. If we’re using any
sort of light exposure, it delays the melatonin production, thus delaying our
(Transition) Review MPII and
Now that I’ve gone why we’re getting less sleep, I’ll go
over what we can do to get more sleep. There are many ways we can get more
sleep. I’m going to be going over a couple.
OregonState.edu recommends to come up with a regular
relaxing bedtime routine. We need a bedtime routine to separate us from the
daily activities that cause us stress and anxiety. Don’t do stimulating
activities like study or homework right before bed. Create a sleep friendly
room. Put away any electronic devices 2 hours prior to bedtime. This will help
release melatonin and keep our sleep cycles regular. We should avoid caffeine
before bed. Caffeine is a stimulant and will make our body more alert and can
stay in the body for an average of 3-5 hours. We should really avoid caffeine 6-8
hours before bed to improve our quality of sleep.
If we follow a bedtime routine that relaxes us instead of
stresses us out, it will help us get more sleep, thus getting better grades and
(We have discussed, gone over, examined etc…) It’s okay if this is not a full
have gone over
lack of sleep is and how it effects our grades and academics, why we’re getting
less sleep, and what we can do to get more sleep.
Next time you decide to pull an
all nighter, think about how it will not only effect your grade, but effect
your sleep for weeks to come!
Insomnia Sleep Apnea Narcolepsy & Snoring |
Treatment & Research | American Sleep Assoc. (n.d.). Retrieved January 23, 2018,
Lund, H. G., Reider, B. D., Whiting, A. B.,
& Prichard, J. R. (2010, February). Sleep patterns and predictors of
disturbed sleep in a large population of college students. Retrieved January
23, 2018, from https://www.ncbi.nlm.nih.gov/pubmed/20113918
Peffen, M. (2017, May 6). The Sleep Revolution
College Tour Comes To Boston College Interview. Retrieved January 25, 2018,
National Institute of Neurological Disorders
and Stroke. (2007). Retrieved January 23, 2018, from
Tips for Getting Good Sleep. (2017, July 11).
Retrieved January 23, 2018, from http://studenthealth.oregonstate.edu/health-promotion/sleep/tips-getting-good-sleep
Wolgast, B. (2016). Discussion of causes and
consequences of sleepiness among college students, 2014. Retrieved January 23,
2018 from Nature and Science of Sleep,159. doi:10.2147/nss.s106494