Impacts of Unbalanced Sleep Patterns on Academic Performance among HUMSS

Students of Ibajay Integrated School during School Year 2023-2024

Review of Related Literature

Sleep is scientifically validated as a vital biological function for both physical and

psychological rejuvenation and restoration in order to heal and recover from illnesses. Human

beings spend one- third of their life in essential restorative sleep to maintain mental acuity,

physical, and psychological sense of well-being (Patel et al., 2018). Furthermore, adequate

sleep enhances mood, creativity, and decision-making abilities, while reducing stress and

promoting mental resilience. However, having known of this fact, many highschool students

still engaged in such acts that have a large potential to destroy their bodies. If their sleep is

still not properly maintained, it can have negative effects on their body physiologically,

psychologically, and cognitively. Concerning the identified problem of unbalanced sleep, it is

important to understand why adequate sleep is required.

Lifestyle Choices and its Impact on Sleep Patterns

Sleep plays a crucial role in the overall well-being and academic performance of high

school students. However, the sleep patterns of adolescents are often disrupted by various

lifestyle choices and activities. Nowadays, productivity often takes precedence over rest, the

importance of lifestyle choices on sleep patterns cannot be overstated for it is a vital

component of a person’s overall well-being and it is deeply influenced by the habits and

choices we make in our lives. According to some studies, there are 3 factors that greatly affect

the students overall sleep performance, such as engaging ourselves in physical activities or

exercises, healthy diet, and stress management.

There is a growing research interest that both acute and long-term exercises may

improve our circadian rhythms. Even low-intensity aerobic exercise can improve the
circadian rhythm of skeletal muscle on our bodies (Choi et al., 2020). Furthermore, when you

move your body regularly, like going for a walk or playing sports, it helps you sleep better at

night. Exercise helps your body relax and lowers stress levels. Regular physical activity has

several health benefits including improved sleep quality and symptoms of sleep disorders

(National Institute of Health [NIH], 2023). It also helps your body get into a natural sleep

routine by signaling that it's time to rest. When you exercise during the day, your body

temperature goes up and then comes back down afterward, which tells your body it's time to

wind down for sleep. There is an average of 15 minutes longer of sleep than those who do not

exercise for at least 30 minutes (NIH, 2023). So, moving more during the day can lead to

better sleep at night.

Eating habits can also be crucial for quality sleep. If you learn how to manage your

food choices, it can really make a difference (National Sleep Foundation, 2020). What you eat

and when you eat can affect how well you sleep. Eating heavy or spicy foods too close to

bedtime might make you feel uncomfortable and disrupt your sleep. Foods with many sugar

or caffeine can make it hard to fall asleep, while alcohol might make you feel sleepy at first

but can mess up your sleep later on (National Sleep Foundation, 2020). Eating balanced meals

with healthy stuff like whole grains, fruits, and vegetables can help you sleep better. And try

not to eat too close to bedtime so your body has time to settle down before sleep.

When you're stressed, your body releases a hormone called cortisol, which can mess

with your sleep. It can make it hard to fall asleep or stay asleep. Managing stress means

finding ways to relax, like taking deep breaths, meditating, or exercising. By doing these

things, you can lower your cortisol levels and feel more relaxed, making it easier to sleep

well. When you make stress management a regular thing, it helps your body get into a good

rhythm for sleep, so you wake up feeling better and more refreshed. According to the

National Sleep Foundation (2020), people who feel less stressed tend to sleep better. To

improve sleep, simple things like having a light dinner a few hours before bed, avoiding

alcohol before bedtime because it can disrupt sleep, and doing relaxation activities like deep
breathing or taking a warm bath. They also mention making your bedroom comfortable for

sleep by keeping it dark, quiet, and cool, and avoiding screens like phones and TVs before

bed. Finally, they recommend sticking to a consistent bedtime and wake-up time to help your

body get into a good sleep routine.

Environmental Influences

Our sleep is affected by the things around us. Some factors includes the noises, how

hot or cold it is, and how bright it is can all make it harder or easier for us to sleep. For

example, loud sounds can wake us, extreme temperatures can make us uncomfortable, bright

lights can make it tough to fall asleep. By making our sleep environment more comfortable,

like keeping it quiet, adjusting the temperature, dimming the lights, and making sure the air is

clean, we can help ourselves sleep better.

Imagine your body has its own clock that tells it when to sleep and when to wake up.

This clock gets its cues from things like light. So, when it's dark, your body knows it's time to

sleep. But if there's a lot of light around, especially at night, it confuses your body and makes

it harder to sleep. Our brains use daylight to stay awake and darkness to sleep. Bright light

wakes us up, while dim light helps us sleep. But many people don't get enough bright light

indoors during the day, which can affect their sleep National Sleep Foundation (2022).

Noise plays a critical role in the quality of individual’s sleep experience. Exposure to

too much noise while we sleep has immediate effects while we are sleeping, which leads to

short-term issues the next day (National Sleep Foundation, 2024). While some people find

comfort in background noise, such as white noise or nature sounds, irregular noise can be

detrimental, causing sleep disturbances and reducing overall sleep quality. External factors

like traffic, neighbors, or electronic devices can contribute to noise pollution, impacting sleep

hygiene and potentially leading to health issues. Understanding and managing noise levels are

essential for promoting restful and rejuvenating sleep.

Extreme temperatures can also mess with your sleep. The best room temperature for sleep is

approximately 18 degrees Celsius (National Sleep Foundation, 2024). If it's too hot, you

might feel sweaty and uncomfortable, making it hard to drift off. If it's too cold, you might

shiver and struggle to get cozy enough to sleep deeply.

Overall, when there's too much light, noise, or extreme temperatures, it messes with

your body's sleep signals, making it tough to get a good night's rest. Creating a calm, dark,

and comfortable sleep environment can help an individual improve their sleep.

Technology Usage

Technology usage can significantly impact sleep patterns. Engaging with stimulating

content before bed can make it harder to fall asleep. Notifications and alerts interrupt sleep,

leading to disrupted rest. Overuse of technology can also increase stress and anxiety, further

affecting sleep quality. Additionally, dependence on gadgets for relaxation can delay bedtime

and reduce total sleep duration. Studies found that many students engage themselves to the

continuous use of screen before bed time. Thus, making their overall sleep quality “poor”

(NIH, 2022). Furthermore, some studies results showed that executive dysfunction directly

predicted sleep problems as well as sleep problems through nighttime awakenings (Sleep

Health, 2016). Finding a balance between technology usage and sleep hygiene is crucial for

maintaining optimal rest and overall well-being

Medical Conditions

Medical conditions intertwine with our sleep, shaping our overall health and well-

being. From sleep apnea to insomnia, these conditions disrupt our rest, affecting our physical,

mental, and emotional states. Sleep serves as a vital restorative process, facilitating healing

and regeneration. Studies show that 62% of the people from the world have problems sleeping

and 97% get less than the recommended amount each night (The Good Body, 2023).

According to some studies, there are factors that medical conditions may have that affect our

sleep such as pain, respiratory issues and mental health disorders.

 Pain is an indicator or alarm that signals that something has happened in the body. In

simple terms, pain is an unpleasant feeling or sensation in the body in response to injury,

illness, or any other occurrence. Pain can be acute or chronic. Acute pain is like a quick zap

that goes away relatively fast, such as when you break a bone and it eventually heals.

Chronic pain is like a nagging ache that sticks around for a long time, like ongoing back pain

or headaches that keep coming back. How much pain we feel and how we deal with it

depends on things like how healthy we are, our mood, and why we're feeling the pain. If

you're in pain at night, it can greatly affect your sleep, and if you're dealing with chronic pain,

it can lead to not getting enough sleep for a long time. When pain is associated to sleep, it

then becomes a concern and lasts longer than the normal wake-sleep cycle (Pharm, 2021).

Furthermore, People living with chronic pain may end up suffering from long-term sleep

deprivation (Sleep Foundation, 2023).

Respiratory issues, such as asthma, can significantly disrupt sleep quality and

duration. These conditions often lead to snoring, pauses in breathing, or difficulty breathing

during sleep, resulting in frequent awakenings. As a consequence, individuals may experience

fragmented sleep patterns, daytime fatigue, and reduced cognitive function. This study found

that people who don't get enough sleep are more likely to have asthma attacks and generally

feel worse compared to those who get the right amount of sleep (Sleep Foundation,

2023). .Moreover, having poorly controlled asthma makes a person more likely to experience

nocturnal symptoms (Sleep Foundation, 2023). Recognizing the profound relationship

between medical conditions and sleep is crucial for promoting optimal health and quality of

life.

Understanding the connection between mental health disorders and sleep is crucial for

a person well-being. Sleep disturbances, such as insomnia or hypersomnia, often accompany

conditions like depression and anxiety. Recognizing this interplay underscores the importance

of comprehensive treatment strategies that prioritize both sleep hygiene and psychological

interventions. If you have trouble sleeping, like insomnia, you're much more likely to feel
depressed. And if you're already dealing with depression, it's common to have trouble

sleeping, either getting to sleep or staying asleep (John Hopkins Medicine, 2024).

Furthermore, poor sleep can contribute to the development of depression and having

depression makes a person more likely to experience sleep troubles (Sleep Foundation, 2024).

Recognizing this interplay underscores the importance of comprehensive treatment strategies

that prioritize both sleep hygiene and psychological interventions.

Conclusion

In conclusion, according to the studies and researches collected, sleep is influenced

by a myriad of factors, including lifestyle choices, environmental conditions, technology

usage, and medical issues. Lifestyle choices such as diet, exercise, and stress management

directly affect sleep quality and duration. Environmental influences such as noise, light, and

temperature can disrupt the sleep cycle. Excessive technology usage before bedtime, can

interfere with the individuals natural sleep-wake cycle. Additionally, underlying medical

conditions such as insomnia or mental health disorders can significantly impact sleep patterns.

Understanding and addressing these factors are crucial for promoting better sleep hygiene and

overall well-being. By adopting healthier lifestyle habits, creating conducive sleep

environments, managing technology use, and seeking appropriate medical care, individuals

can optimize their sleep health for improved quality of life.