Project 3 Sources:

Student brand manager. (n.d.). Retrieved November 20, 2014, from

http://jobs.redbull.com/us/en-US/student-brand-manager-5056
Jobs/Monster Ambassador Team. (n.d.). Retrieved November 20, 2014, from
http://www.monsterarmy.com/jobs/
Aubrey, A. (2013). Young adults swapping soda for the super buzz of coffee. Retrieved
November 20, 2014, from
http://www.npr.org/blogs/thesalt/2013/01/14/169161207/young-adults-swapping-sodafor-the-super-buzz-of-coffee
The percentage of young adults drinking coffee in that same time frame
hit 39%
High caffeine use to decreased REM Sleep

Coffee
Coffee, REM
Sleep

Phone brightness:
Low, C. (2014). Boost mobile boost max review. Retrieved November 20, 2014, from
http://www.laptopmag.com/reviews/smartphones/boost-mobile-boost-max
Average smart phone screen brightness, 408 lux

Lux

General Overview of Sleep:

Sleep and your brain. (2012). Retrieved November 20, 2014, from
http://studentsuccess.utk.edu/support/tips/docs/Sleep&YourBrain.pdf
Facts
Most college students pull all-nighters more than two times a month

Tags
All-nighters

Sleep, Sleep Disorders, and Biological Rhythms. (2003). Retrieved November 20, 2014, from
https://science.education.nih.gov/supplements/nih3/sleep/guide/info-sleep.htm
Facts
We spend about one-third of our lives asleep
Individual sleep needs vary. For instance, eight hours of sleep per night
appears to be optimal for most adults, although some may need more or
less. Teenagers, on average, require about nine or more hours of sleep per
night to be as alert as possible when awake.

Tags
Importance of
Sleep
Required
minimum sleep
length

Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college
students. Nature & Science Of Sleep, 673-84. doi:10.2147/NSS.S62907Univ
Facts
Daytime sleepiness is a major problem, exhibited by 50% of college
students compared to 36% of adolescents and adults (1)
At least 3 days a week, 60% of students report that they are dragging,
tired, or sleepy (1)
Sleepiness is defined as the inability or difficult in maintaining alertness
during the major wake period of the day, resulting in unintended lapses
into drowsiness or sleep (1)
Sleep deprivation is defined as obtaining inadequate sleep to support
adequate daytime alertness (2)
How much sleep a young adult needs is not clearly known, but is thought
to be 8 hours (2)
Most college students are sleep deprived, as 70.6% of students report
obtaining less than 8 hours of sleep (2)
82% of college students believe that inadequate sleep and sleepiness
impact their school performance (2)

Sleep deprivation is often termed either acute sleep deprivation or chronic

partial sleep deprivation (2)
Acute sleep deprivation is termed pulling an all-nighter, meaning that a
person stays up for 24 hours or longer (2)
More typically, sleep deprivation consists of chronic partial sleep
deprivation, where a student obtains some, but not adequate sleep (2)
Sleepiness can be consequence of sleep deprivation, but sleepiness can
be caused by other circumstances, most commonly sleep disorders (2)
Two primary processes govern how much sleep is obtained, the
homeostatic sleep drive and the circadian rhythm (2)

The circadian system (internal clock) helps to regulate sleep/wake cycles

and hormonal secretions while the homeostatic sleep drive increases the
need for sleep as the period of wakefulness lengthens (2)
Physiologically, adolescents and young adults tend to have a delayed
circadian preference (2)
More physically mature adolescents have a preference for later bedtimes
and may have a lower homeostatic sleep drive, and consequently are less

Tags
Daytime
sleepiness
Sleep deprivation
Definition of
sleepiness
Definition of
Sleep Deprivation
Amount of Sleep
Required
Percentage of
College Students
Sleep Deprived
Perception of
Sleeps Effect on
Academic
Performance
Acute and
Chronic Sleep
Deprivation
Acute Sleep
Deprivation
Chronic Sleep
Deprivation
Sleepiness and
Sleep Disorders
Homeostatic
sleep drive and
Circadian
Rhythm
Homeostatic
sleep drive and
Circadian
Rhythm
Delayed
Circadian
Preference
Delayed
Circadian

sleepy at night (2)

A cardinal sign of a delayed circadian system is an irregular sleep
schedule where students have to catch-up sleep on the weekend. College
students demonstrate a 1-3 hour sleep deficit on school nights, with a
much longer sleep duration and often a later wake time on the weekends
(2)
Adolescents and young adults feel more awake in the evening, have a
difficult time falling asleep until later, and consequently, have insufficient
sleep during the school week and catch-up on sleep on the weekend (2)
The transition from high school to college has an impact: college students
go to bed 75 minutes later than high school students (2)
Sleepiness and irregular sleep schedules have many unintended
consequences, one of which is to negatively impact learning, memory, and
performance (2)
Certain types of memory are dependent on specific sleep states, such that
procedural memory may be dependent on REM sleep and declarative
memory on NREM sleep (2)

Memories require an orderly succession of sleep stages (2)

REM sleep normally occurs every 90-120 minutes, approximately 4-5
times in a typical night, with each REM sleep period growing
progressively longer, with the last episode near rise time. Therefore,
college students with early morning classes may not attain the last 1-2
REM sleep periods, thus adversely affecting procedural memory (3)
Other studies suggest that NREM rather than REM sleep enhances
procedural memories, while other studies correlated improvement with
slow-wave sleep followed by REM sleep (3)
Sleep deprivation may limit the amount of REM sleep and/or slow wave
sleep that students obtain, which may compromise both learning and
memory (3)
All-night study sessions are the wrong plan for improved grades and
learning (3)
Subjects who were sleep deprived for 30 hours showed no improvement
in performance, even after 2 days of post-recovery sleep. Non-sleepdeprived subjects performance improved for the next 4 days. (3)
Subjects tested at 10 am and then retested at 10 pm without sleep showed
no significant change in performance. After a night of sleep, subjects
performance improved by 18% (3)
Sleep, and not just time, is required for learning and memory

Preference
Delayed
Circadian
Preference

Delayed
Circadian
Preference
College vs High
School
Sleepiness,
Learning,
Memory,
Performance
Procedural
Memory, REM
Sleep,
Declarative
Memory, NREM
Sleep
Sleep stages
Procedural
Memory, REM
sleep, Early
Schedule
REM Sleep,
NREM Sleep,
Procedural
Memory
Learning,
Memory, REM
Sleep
All-nighters
All-nighters;
Improvement;
Sleep debt;
Performance
All-nighters;
Performance
Memory

consolidation (3)
Sleep before learning may also be necessary (3)
Subjects were tested after 35 hours of sleep deprivation; memory
performance was 19% worse when compared to the non-sleep-deprived
subjects. This difference did not seem to be due to alertness, as there was
no significant difference between the two groups in terms of response rate
(3)
Total sleep deprivation showed a significant decrease of performance in
cognitive tasks accessing inference, recognition of assumptions, and
deduction (3)
Impaired performance on verbal creativity and abstract thinking (3)
Sleep deprivation can arise from poor sleep behaviors: sleep hygiene
encourages habits conducive to restorative sleep and avoidance of
substances or behaviors that are not (4)
Good sleep hygiene includes a regular sleep-wake schedule, quiet sleep
environment, and avoidance of caffeine after lunch and stimulating
activities before bed (4)
Ubiquitous use of technology before bed may also adversely affect sleep
(4)
Approximately four out of five college students drink alcohol, with nearly
40% of me and women reporting binge drinking at least 4-5 drinks in a
row within the last 14 days. (4)
Alcohol shortens sleep latency, but then promotes fragmented sleep in the
latter half of the night. Alcohol may also increase the risk for obstructive
sleep apnea (4)

Caffeine consumed even in the afternoon could impair the ability to fall
asleep (4)
34% of 18-24 year olds consume energy drinks regularly (4)
The majority (67%) of users consumed energy drinks to help compensate
for insufficient sleep (4)
Students may utilize prescribed and nonprescribed stimulants more than
age-matched non-students between 7-14% (4)
Stimulants increase sleep latency and suppress REM sleep; subjects who
use stimulant medications report worse sleep quality (5)
Generation Yers (adults aged 19-29 years old) are heavy users of
technology prior to bed: 67% use cell phones, 43% music devices, 60%
computers, and 18% video games (5)
Light exposure from various sources, may also impact sleep. Melatonin,
secreted by the pineal gland, helps regulate the circadian rhythm to the

consolidation,
Sleep
Sleep before
learning
Response Rate,
Sleepdeprivation, Allnighters
Sleep
Deprivation,
Cognitive Tasks
Verbal Creativity,
Abstract Thinking
Sleep Hygiene

Definition of
Sleep Hygiene
Technology
before Sleep
Binge Drinking,
Alcohol, College
Alcohol, Sleep
Latency,
Fragmented
Sleep, Sleep
Apnea
Caffeine, Sleep
Energy Drinks
Energy Drinks,
Sleep
Stimulants, AgeMatching
REM sleep, sleep
latency
Technology

Technology,
Sleep Delay,

environment. Melatonin is suppressed by light, and light sources as low as

200-300 lux (room lights) can cause suppression (5)
Survey of 1845 students suggested that 27% were at risk for at least one
sleep disorder or sleep related problem (5)
Existing evidence does suggest an association between sleep and GPA.
Students who obtained more sleep (long sleepers, >9 hours) had higher
GPAs than short sleepers (<6 hours): GPAs were 3.24 vs 2.74 on average
respectively. (6)
More evidence exists to support an influence of sleep patterns rather than
sleep duration on GPA (6)
Among first-year university students, sleep patterns also influenced GPA;
each hour delay in weekday or weekend rise time decreased the GPA by
0.132/4.0 and 0.155/4.0 respectively. Bedtimes were also influential, with
later bedtimes associated with lower GPAs. (6)
Early risers may also be more motivated or organized. Another possibility
is that negative influences arise when students who have a nocturnal
preference are unable to wake up earlier (6)
Subjects with an evening preference had a more irregular sleep pattern
than students with a morning or indifferent-type preference (6)
Subjects with a more irregular sleep pattern had lower academic
performance.
Students self-perceived effort and performance were evaluated following
two sleep scenarios: 24 hours of sleep deprivation or 8 hours of sleep.
Despite performing worse, sleep-deprived subjects felt they had better
concentration, effort, and performance than did non-sleep-deprived
subjectsThis perception of improved performance following sleep
deprivation may in part explain why it can be challenging to get students
to change their sleep behavior. If students perceive no impairment in
performance due to lack of sleep, they have little motivation to change (6)
Nocturnal preference can progress to delayed sleep-phase disorder
(DSPD), a circadian rhythm disorder characterized by sleep-onset
insomnia and difficulty waking at the desired time. Students with DSPD
have lower grades. The prevalence of DSPD in the US college population
may be as high as 6.7-17%. (7)
A study evaluating sleep hygiene awareness and sleep hygiene practice
found only a weak association between knowledge and practice (8)
One educational campaign with a focus on sleep hygiene included a Go
to Bed poster, a 2-page Snooze letter, and sleep educational
information in the school newspaper. An earlier bedtime, shorter sleep
latency, longer sleep duration, and improved sleep quality, was noted in

Sleep Latency,
Melatonin
Sleep disorders
GPA and Sleep

Sleep patterns on
GPA
Bedtime and GPA

Nocturnal
Preference,
Correlation
Sleep pattern,
Nocturnal
Preference
Sleep Pattern,
GPA, Academic
performance
Performance vs.
Expectation

DSPD

Awareness and
Practice;
Education
Education

9% of students (8)
Two-credit, 18-week course included group discussions, lectures, and
self-evaluation. Topics included circadian rhythms, sleep hygiene, muscle
relaxation, and public sleep education Only a limited effect on sleep
patterns was observed (8)
The Sleep Treatment and Education Program consisted of a 30-minute
oral presentation and handouts on various aspects of sleep provided to
students attending introductory psychology classes participants showed
improved sleep quality and sleep hygiene six weeks later (8)
The amount of sleep that students obtain is often dictated by the first
obligation of the day, typically their first (9)
A study at an independent college preparatory school showed increased
sleep duration after a delay in school start time (9)
Growing evidence from adolescents suggest that later school start times
do increase total sleep duration, attention, and performance, but the data
needs to be replicated in college students (9)
Class times are often scheduled without consideration of young adults
circadian patterns (10)

Education

Education

Class Scheduling
Class Scheduling
Class Scheduling

Class Scheduling

Gilbert, S. P., & Weaver, C. C. (2010). Sleep Quality and Academic Performance in University
Students: A Wake-Up Call for College Psychologists. Journal Of College Student
Psychotherapy, 24(4), 295-306. doi:10.1080/87568225.2010.509245
Sleep is critical for memory consolidation, learning, decision making, and
critical thinking (2)
Sleep is necessary for optimal operation of key cognitive functions related
to academic, and perhaps social, success in higher education (2)
Both sleep deprivation and poor sleep quality are endemic in American
society and widely recognized as a significant public health issue (2)
Sleepiness has been shown to be more related to sleep quality than
quantity (2)
College students typically shift to an irregular sleep-wake cycle
characterized by short sleep length on weekdays and phase delays (later
wake-up time) on weekends (2)
Twice as many students as people in the general population report
symptoms consistent with delayed sleep phase syndrome
Both sleep deprivation and poor sleep quality are particularly prominent
in young adult and college student populations. University students report
at least twice as many sleep difficulties as the general population (2)
Average sleep duration of students in 1969 was 7.5 hours; by 1989 it has
decreased to 6.5 hours. Normative data in 2001 found no change from
1989 in the frequency distribution of hours slept per night, but 71% of
students reported dissatisfaction with sleep, up from 68% in 1992 and

Need for Sleep

Need for Sleep
Endemic Sleep
Sleepiness and
Quality
Irregular SleepWake Cycle
DSPS in College
Students
Sleep difficulty in
college students
Decrease in TST
over time

only 24% in 1978 (2)

Sleep quality may even be more important than depression and/or
psychopathology for academic performance (3)
The incidence of sleep deprivation in a college student population is likely
as high or higher than the incidence of depression (3)
At least two thirds of college students report occasional sleep
disturbances, and about one third of those report regular, severe sleep
difficulties (3)
Only 11% of students surveyed met the criteria for good sleep quality (3)
To compound matters, many students are themselves unaware that their
academic difficulties may be related to their sleep habits (3)
Poor sleep quantity and quality can occur independently of depression,
and can even lead to it. Sleep problems have been found to be a precursor
to the development of bona fide depression and maniaSignificant main
effect of sleepiness on negative mood (3)
Poor sleep quality is associated with lower academic performance (7)
90% of the sample had clinically poor sleep quality (7)
The regression analysis indicates that individuals who sleep for fewer
hours and who have poor sleep quality are also more likely to exhibit poor
academic performance (9)

Importance of
Sleep Quality
Depression vs.
Sleep Deprivation
Sleep Quality in
College Students
Sleep Quality in
College Students
Awareness of
effect of Sleep
Quality
Other Negative
Effects

Academic
Performance
Sleep Quality
Academic
Performance

CHIANG, Y., ARENDT, S. W., ZHENG, T., & HANISCH, K. A. (2014). THE EFFECTS OF
SLEEP ON ACADEMIC PERFORMANCE AND JOB PERFORMANCE. College
Student Journal, 48(1), 72-87.

Sleep loss not only makes people feel sleepy in the daytime,, it is even a
possible factor for Alzheimers disease (1)

Other Negative
Effects

Sleep-related variables (e.g. sleep deficiency, sleep quality, sleep habits)

have been shown to influence performance of students and workers

Performance

Sleep deprivation in humans can be broadly classified into three

categories: total sleep deprivation, partial sleep deprivation, and sleep
fragmentation

Three Categories
of Sleep
Deprivation

Delayed Sleep Phase Syndrome (DSPS) is defined as: 1) Long Sleep

latency on weekdays; 2) Normal sleep length on weekends; 3) Difficulty
staying asleep. (2)

DSPS

DSPS is common and is present in students around the world. In the US.
1.5% of undergraduate students were found to have DSPS. Australian
studies found the prevalence of DSPS in students (17%) to be higher than
in adults (6-7%)

DSPS, Students
vs. Adults

Members of the DSPS group performed at a lower level academically

when compared with the non-DSPS group.

DSPS = low
academic
achievement

Researchers concluded that sleep loss was negatively correlated with

academic performance. They found that sleep-deprived students
performed poorly on learning capacity skills such as attention, memory,
and problem-solving tasks, and that the lack of sleep therefore affected
their academic performance. (3)

Academic
Performance,
Sleep
Deprivation, TST

Sleep loss resulted in daytime sleepiness that was also correlated with
poor academic performance

Daytime
Sleepiness,
Academic
Performance

Sleep-deprived participants had lower scores on cognitive tasks than nonsleep deprived participants

TST, Sleep
Deprivation

Two studies showed a significant relationship between lower GPA and

lack of sleep among college students

TST, GPA

The researchers found that the mean GPA of short sleepers was 0.5 points
lower than that of long sleepers (2.74 and 3.24 respectively).

Short sleepers vs.

Long sleepers,
GPA

Thacher, P. V. (2008). University Students and the "All Nighter": Correlates and Patterns of
Students' Engagement in a Single Night of Total Sleep Deprivation. Behavioral Sleep
Medicine, 6(1), 16-31. doi:10.1080/15402000701796114
Facts
Shorter night time sleep, for example, is associated with decreased
motivation for school participation and worse academic performance in
both high school and in college populations (1/2)
TST is also negatively associated with depressed mood and daytime
sleepiness in adolescents
Poor sleep quality was found to be associated with diminished academic

Tags
Motivation, TST,
Academic
Performance
TST, mood,
sleepiness
Sleep quality,

performance in college students

One study found worsened academic performance in students who
complained of DSPS
Both quantity and quality of sleep are associated with college students
mental health and academic achievement
Irregular sleep hours are likewise a risk factor for poorer academic
achievement in high school students
Research on circadian factors with respect to high school students has
shown that evening preference is associated with irregular sleep, poor
sleep quality, and decreased learning in college students

Neurocognitive deficits that accompany sleep deprivation have important

implications for students ability to learn. Cognitive tasks that employ the
prefrontal lobes in particular are affected for the worse, including
executive functions.
During childhood, circadian preference is strongly morning. As pubertal
stages advances, adolescents reverse this tendency and begin to manifest a
strong preference for delaying bedtimes (BTs) and wake times. As
adolescents pass the age of about 20, however, they begin to advance their
circadian preference, once again manifesting a preference for somewhat
earlier BTs and earlier WTs
These issues have implications for students ability to function when
schedules are primarily set for them by adults whose circadian
preferences are much more likely to be morning rather than evening.
Single night of total sleep deprivation (SN-TSD) may jeopardize sleepwake cycles, which may in turn affect academic performance (3)

Sixty percent of students reported having engaged in SNTSD at least once

since coming to college
Among those who reported ever engaging in SNTSD, the reasons were
twice as often academic as social
These data indicate that lower GPAs are associated with engaging in
SNTSD (11)

Engaging in SNTSD may, in fact, be both partly the result of their more
problematic academic standing and also may, over time, actually bring
about poorer academic standing (12)

academic
performance
DSPS, academic
performance
TST and Sleep
Quality
Irregular sleep
hours; high
school students
Circadian
factors,
decreased
learning,
irregular sleep
Neurocognitive
deficits, Sleep
deprivation,
TST, Cognitive
Tasks
Circadian
Preference,
Explanation,
Definition

Class Schedule,
Circadian
Preference
SNTSD,
academic
performance, allnighter
SNTSD
frequency
SNTSD,
Academics
GPA, Academic
Performance,
SNTSD, Allnighter
SNTSD,
Academic
Standing

Suen, L. P., Ellis Hon, L., & Tam, W. S. (2008). Association between Sleep Behavior and SleepRelated Factors among University Students in Hong Kong. Chronobiology International:
The Journal Of Biological & Medical Rhythm Research, 25(5), 760-775.
doi:10.1080/07420520802397186
Good quality sleep is essential to provide university students good
comprehension, analysis, and assimilation of edifying information during
the study process (1)
It was reported that college students have later BT and RT, and thus
experience greater daytime sleepiness than non-student adults in their
twenties (2)
Inadequate as well as poor quality sleep are related to increased health
concerns, irritability, depression, fatigue, attention, and concentration
difficulties, and poor academic performance
This is evidenced by several studies linking associations between sleep
disturbance and poor academic performance

Sleep problems are becoming widespread predicaments for university

students, and there has been more than a 1 hour reduction in the median
sleep duration over the past three decades
Students who get inadequate sleep can also show decreased concentration
and poor academic performance

It has been reported that poor sleepers experience significantly greater

fatigue, sleepiness, and difficulty in concentrating during the day than good
sleepers

Poor sleepers involved in online communication

Sleep Quality,
Benefits
Age-matched
adults, daytime
sleepiness
Poor Sleep
Quality,
Negatives
Effects
Academic
Performance,
Sleep
Disturbance
TST over time

TST, Sleep
habits,
academic
performance
Negative
Effects,
Concentration,
Academic
Performance
Online
communication,
Sleep Delay,
Poor sleepers

Rahimian Boogar, I., & Ghodrati Mirkouhi, M. (2014). An investigation of factors influencing
disrupted sleep in university students. Journal Of Jahrom University Of Medical
Sciences, 11(4), 23-32.
Sleep disruption is a condition accompanied by various physical,
emotional, and social side-effects such as decline in immune system

Other negative
effects

function, changes in appetite, fatigues, possibility of increased incidence of

psychological disorders, and academic or job performance disorders
Incidence of sleep disruption in students sleep-wake cycle is mostly a
result of the change in their lifestyle and their encounter with new
psychosocial stresses, intensive scholastic schedule, and also the use of
caffeine and alcohol (2)

Scholastic schedule alone greatly contributes to the incidence of sleep

disruption
The intensity of scholastic schedule lays the ground for sleep disorder
and the intensification of its symptoms

Sleep
Disruption,
Lifestyle,
Schedule,
Caffeine and
Alcohol
Scholastic
Schedule, Sleep
disruption
Schedule, Sleep
Disorders

Engle-Friedman, M., Riela, S., Golan, R., Ventuneac, A. M., Davis, C. M., Jefferson, A. D., &
Major, D. (2003). The effect of sleep loss on next day effort. Journal Of Sleep Research,
12(2), 113-124. doi:10.1046/j.1365-2869.2003.00351.x
With regard to school-related activities, participant read less for school
following a night of sleep loss and reported shorter attention spans

Next-day Effort,
TST, Sleep loss