School, sports, and socializing can wear your body down. Here's how to stay well.By Linda Formichelli WebMD the Magazine - Feature
You're studying for exams, playing sports, socializing on weekends, perhaps even working at a part-time job. Who has time for health?
Well, let's put it this way: How do you think it will affect your cramming, working, and relaxation time if you're under the covers with the flu or low energy from eating nothing but corn chips and pizza?
Take care of your body and you'll rock in school and at work, not to mention in your social life. We talked with David Rosenthal, MD, director of Harvard University Health Services, to create a primer for lasting health all school-year long.
Regular cardio exercise will fend off stress and give you energy to make it through a marathon class load, plus it's good for your heart and just about every other part of your body. The American College of Sports Medicine (ACSM) recommends moderate cardio for 30 minutes, five times per week.
No time? Two 15-minute sessions are as good as one half-hour stint. Take your pick of exercise, from walking and swimming to kickboxing and rowing. If you want more bang for your cardio time, pump up the intensity so the exercise feels somewhat hard to very hard. The ACSM says you can get the same benefit from 20 minutes of vigorous cardio just three times a week as from those five 30-minute moderate workouts.
Exams are stressful. Work is stressful. And loads of homework? No question -- stressful. That's why Rosenthal suggests a gentle, relaxing practice like yoga, tai chi, or qigong two to three times per week. These exercises combine deep breathing with stretching and movement and are excellent at melting away built-up stress. If your campus doesn't offer classes, check out what's available in the nearest town, spring for a DVD, or download an app.
Chances are you're not getting enough sleep. Rosenthal suggests college students log six to eight hours per night. When you must pull an all-nighter, try to take a one- to two-hour nap the next day to make up some of the difference. If you have roommates who are up all night, make a contract that outlines quiet hours, or create sleeping arrangements that let the quiet roomies bunk in the same room, Rosenthal says.
Hunching over a computer keyboard all day can strain your wrists, eyes, neck, and back. And that hunchback look? So not attractive. Take a time-out every half hour to stretch, walk around, deep-breathe for five minutes, or otherwise move away from the screen.
Fruits and veggies are bursting with phytonutrients that help keep infection and disease at bay, so you want plenty on your plate, Rosenthal says. In fact, a good (and easy) rule of thumb is to make sure half your plate is fruits and vegetables. Most college dining services offer an array of salads and other greens, so availability shouldn't be a problem. Mix it up: spinach salad one day, mixed greens the next. No need to get stuck in a one-note fruit or veggie rut -- unless you want to eat an apple a day. That saying still holds true.
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Sleep Apnea Leg Cramps Insomnia Restless Legs Syndrome Narcolepsy Snoring Sleep Disorders Health Center Tools & ResourcesHot Flashes and Night SweatsJobs That Wreck Your Sleep Sleep Aids Q&A10 Ways to Rest With a Cold When Nightmares Won't Go AwayMost Commonly Abused Drugs webmd.m.share.init(); Font Size A A A webmd.m.fontSizer.init(); For College Students, Yes, Sleep Matters Cramming for exams and late night parties may seem "normal," but they're not good for your brain. BySusan Davis WebMD the Magazine - Feature Reviewed byBrunilda Nazario, MD
Q: My friend says I'm ruining my health by pulling all-nighters, but I say it's no big deal. Who's right?
A: You're kidding, right? People do vary slightly in their sleep needs, but the idea that a person can exist on three or four -- or no -- hours of sleep a night is FALSE. In fact, you're in the crowd of college students who are chronically sleep-deprived -- which research links to a variety of health problems.
Recommended Related to Sleep Disorders Understanding Insomnia -- the Basics
Insomnia means having difficulty falling asleep, staying asleep, or having unrefreshing sleep. Insomnia is one of the most commonly reported health problems: about one in three people encounters insomnia symptoms in a given year. Approximately 10% of people have chronic insomnia. Women are affected more often than men, and increased rates of insomnia are reported by the elderly. Insomnia can be a symptom of another disease or condition, an effect of a medication or drug, as well as its own disorder...
Read the Understanding Insomnia -- the Basics article > >
"Lack of sleep impairs your ability to learn, remember, and process new facts," says Donna Arand, PhD, DABSM, clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio. That sort of defeats the purpose of trading sleep for studying in the first place.
That's not to say occasional all-nighters are disastrous. Just keep them to a minimum, and clock nine hours as often as you can. Your brain and body (and your friend) will thank you.
Find more articles, browse back issues, and read the current issue of "WebMD the Magazine."
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SOURCE:
Donna Arand, PhD, DABSM, clinical director, Kettering Sleep Disorders Center, Dayton, Ohio.
You say you are able to function well with fewer than seven hours of sleep. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.
Since you usually get too little sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia or other conditions affecting your sleep.
Sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.
It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.
Since you usually get too little sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have difficulty sleeping, have insomnia, or have other sleep disorders.
Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.
It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.
It's good that you usually do get more sleep, since sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. And if you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.
You say you are able to function well with fewer than seven hours of sleep. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.
It's good that you usually do get more sleep because sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. And if you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.
It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.
Since you usually get less sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have difficulty sleeping or have insomnia or other sleep disorders.
Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.
It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health. Whether your sleep routine involves taking a warm bath, reading a book, or meditating, it's important to keep your bedtime and routine consistent every night and wake up around the same time every morning.
Click here to read more about the importance of sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.
It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and wake time — often is the key to getting the quality sleep night after night that your body needs for optimal health. Since you usually sleep this amount, if you often aren't feeling your best, you should consider talking to your doctor. Could you have an underlying condition? Are you feeling anxious or depressed? Have you taken medication that disrupted your sleep? Do you or could you have sleep apnea? Or do you naturally require a little bit more sleep?
Although sleep is crucial for optimal health, some research suggests that sleeping too much can also have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.
It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and wake time — often is the key to getting the quality sleep night after night that your body needs for optimal health. Since you usually sleep longer, if you often aren't feeling your best, you should consider talking to your doctor. Could you have an underlying condition? Are you feeling anxious or depressed? Have you taken medication that disrupted your sleep? Do you or could you have sleep apnea? Or do you naturally require a little bit more sleep?
Although sleep is crucial for optimal health, some research suggests that sleeping too much can also have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.
It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health. Whether your sleep routine involves taking a warm bath, reading a book, or meditating, it's also important to keep bedtime consistent and wake up around the same time every morning.
Although sleep is crucial for optimal health, some research suggests that sleeping too much can have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.
It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and waking up at the same time — often is the key to getting the quality sleep night after night that your body needs for optimal health.
Since you usually get less sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia, another sleep disorder, or conditions affecting your sleep.
Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.
It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health.
Since you usually get less sleep, talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia or another sleep disorder or conditions affecting your sleep.
Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.
Thank you for signing up for the WebMD Sleep Disorders Newsletter!
You'll find tips and tricks as well as the latest news and research on Sleep Disorders.
View Sources
SOURCES:
Centers for Disease Control and Prevention (CDC). Effect of short sleep duration on daily activities--United States, 2005-2008. MMWR Morb Mortal Wkly Rep 2011; 60:239.
Carskadon, MA, Dement, WC. Normal Human Sleep: An Overview. In: Principles and Practices of Sleep Medicine, Fifth, Kryger, MH, Roth, et al. (Eds), Elsevier Saunders, St. Louis, MO 2011. p.16.
Harvard University: "Sleep, Performance, and Public Safety."
Did You Know Lifestyle Choices Impact Your Sleep?
Use the WebMD Sleep Tracker to track your ZZZs over time.
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Sleep Disorders Guide 1 Overview & Facts 2 Symptoms & Types 3 Diagnosis & Tests 4 Treatment & Care 5 Living & Managing 6 Support & Resources Related to Sleep Disorders Circadian Rhythm Insomnia Natural Sleep Remedies Restless Legs Syndrome Sleep Apnea Snoring Teeth Grinding More Related Topics .isthisnormal .pane1 .last .radio_input {float:left;width:100px;}.isthisnormal .answer .level_graphic .range div {line-height:200%;}Is This Normal? Get the Facts Fast!How Many Hours Did You Sleep Last Night?My Number:Is that amount of sleep typical for you?YesNo, I usually get moreNo, I usually get lessDid you get enough sleep to feel alert today and function at your best?YesNoGet the latest Sleep Disorders newsletter delivered to your inbox! I have read and agree to WebMD's Privacy Policy.
Article 6 Surprising Sleep Wreckers 
Article Night Sweats Keeping You Awake? 
Article Can Herbs Help Me Sleep? 
Slideshow Always Sleepy? Causes, Fixes for Fatigue 
Quiz Dreams: How Much Do You Know? 
Article The Truth About Naps 
Article ADHD and Sleep Disorders 
Quiz Sleep and Crazy Hours on the Job 
ARTICLE Jobs That Wreck Your Sleep 
SLIDESHOW Foods That Help or Harm Your Sleep 
Slideshow Insomnia: 20 Tips for Better Sleep 
ARTICLE 10 Tips to Ease Nighttime Pain Subscribe to WebMD Newsletters WebMD Daily Women's Health Men's Health Weight Loss Wisdom I have read and agree to WebMD's Privacy Policy. Sign up for more topics! WebMD Special Sections Sleep Well for Health Sleep Quiz: Do You Know Your Sleep A-to-Zzzzs? Health Solutions From Our Sponsors Aching Back? Are You Depressed? Birth Control for Moms Bipolar Disorder? Hearing Aid Alternative Fibromyalgia Center Injectable RA Treatment Diagnosed With Low T? Joint Pain Help Center Osteoarthritis Center Options for Depression COPD Treatment RA Patient Support Severe Hearing Loss? Women & Heart Disease In-depth coverage: Is Your Psoriasis Treatment on Target?|Guide to a Healthy Mouth|Rheumatoid Arthritis Health Check|Ulcerative Colitis: Diet Dos & Don'ts|Diabetes and Your Body Find us on:URAC: Accredited Health Web Site