All Health Concerns

Poor Sleep

Interesting Fact: The human brain paralyzes most of your major muscle groups during REM sleep to prevent you from physically acting out your dreams, but in people with poor sleep quality, this mechanism can sometimes malfunction.

Memory gaps

Irritable and moody

Decreased reaction time

Physical exhaustion

Treatment Options

Sleep Environment Optimization

Create a cave-like sleeping space with optimal temperature (65-68°F/18-20°C), complete darkness, and minimal noise.
  • Mimics our evolutionary sleep environment
  • Reduces sleep-disrupting external stimuli
  • Supports natural melatonin production
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Screen-Free Wind-Down Hour

Establish a 60-minute period before bed without phones, tablets, or computers, instead focusing on relaxing activities like reading or gentle stretching.
  • Reduces exposure to sleep-disrupting blue light
  • Helps lower cortisol levels naturally
  • Creates a clear transition signal for the brain
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Sleep Schedule Consistency

Going to bed and waking up at the same time every day, even on weekends, allowing a full 7-9 hours for sleep.
  • Strengthens circadian rhythm
  • Optimizes hormone production cycles
  • Improves sleep onset latency
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Magnesium Supplements

Taking 200-400mg of magnesium glycinate or threonate before bed.
  • Supports GABA production for relaxation
  • Helps reduce muscle tension
  • Regulates stress hormone production
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CBD Products

Take 25-100mg of CBD oil or capsules 1-2 hours before bedtime.
  • Reduces anxiety without grogginess
  • Supports natural sleep cycles
  • Improves sleep maintenance
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White Noise Machine

Use a dedicated white noise device with multiple sound options and timer features.
  • Masks disruptive environmental sounds
  • Creates consistent sleep environment
  • Helps maintain deeper sleep stages
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Research

Sleep Quality

According to the findings in the light of this research; nursing students have low sleep quality. Additionally, students who do not smoke, sleeps 6-7 hours per day and consuming beverages with caffeine less have a better quality of sleep.To raise awaeness among university students and about the concept of sleep quality and the factors affecting the sleep quality and to increase the quality of sleep quality; panel discussions,seminars and conferences focusing on the relationship between alcohol/caffeine consumption, smoking and the quality of sleep are suggested.
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Academic Performance

This study found that longer sleep duration, better sleep quality, and greater sleep consistency were associated with better academic performance.
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