Sleep deprivation is a real issue facing first-year college students because the only college they are familiar with is virtual, and the role online education plays in SD is very real. Freshman need to develop healthy habits that will follow them throughout college. If first-year college students begin their college habits with substandard routines and practices, it will be difficult to change them later on. The unfixed timetable and flexibility that online education offers might seem tempting, but in reality can be harmful. Dr. Carl E. Rosenberg, sleep medicine doctor, neurologist, neurosurgeon & psychiatrist, lists the reasons why online education has led to sleep deprivation. In “Virtual Learning & Working from Home: Why You Can’t Sleep These Days”, he says that “constant screen time, irregular schedules, and bad bedroom habits” are some of the reasons why you can’t sleep. Also the lack of distinction between school and home life makes going to sleep harder. Doing schoolwork from the comfort of your bed might seem tempting at first but it doesn't only make it harder to focus, but it makes it harder for you to fall asleep at night. 

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          In a study of 20 first-year students conducted by myself, the results found that 80% of the students either agreed, or strongly agreed that virtual learning has disrupted their sleep schedule. One of the participants said that due to online education “I sleep at weird times and find myself sleeping for 10 hours+, and I still wake up drowsy. Also, it is hard for me to find motivation to do my assignments”. Another participant said that online education makes her “stay up way too late to complete assignments, not eating enough, and procrastinate more often”. 

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          The first solution I propose is to reduce the overall amount of screentime in one day. The artificial blue light omitted from screens makes it difficult to fall asleep and stay asleep. Pediatric neurologist Dr. Anjalee Galion said in the article “Sleep Time Insomnia”, written in the Children’s Hospital Of Orange County website, CHOC, “if the screen is

being used at night, it can send your body a signal that makes it difficult to know it’s nighttime and sleep time. That can make it harder to go to sleep and stay asleep, teenagers have a natural tendency to go to bed late and sleep late. So, too much screen time before bed can make it more difficult for them to go to sleep and have enough sleep before waking up to the demands of an academic day.” Reducing screen time can be effectively achieved by creating screen-free areas in your house. This can be difficult with virtual learning, but making rules for yourself will prove to be quite beneficial in the quality of your sleep. Making the dinner table, kitchen and office screen-free zones is a great way to start off. 

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          The second solution I propose is to create a fixed schedule to follow. Irregularities in students’ daily schedules cause irregularities in their sleep schedules. A study published in the BMC public health journal, conducted by Kang Jiunn-Horng, and Shih-Ching Chen, found that “the results of our study suggested a high prevalence of both irregular schedules and insufficient sleep among university students in Taiwan.” (Kang Jiunn-Horng, Shih-Ching Chen, 14). This solution is feasible for first-years if they designate certain times for breaks and classes. Regardless of some classes being asynchronous, students should appoint times to work on their schoolwork. For example, working on math from 10-11:00, history from 11-12:00, English from 12-1:00, and so on. The calendar feature on Canvas can help you create an organized schedule, so you manage your time wisely. Referring back to screen time, using a paper academic planner would not only help you create a fixed schedule, but ultimately reduce your screen time. 

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          The third solution I propose is to create a distinction between your school and home life. Separating your schoolwork and your home life will prove to be very helpful, it will help you develop and maintain focused. In the article Never Do Homework In Bed:3 Reasons Why, written by CEO of Robben Media and 3-Time Amazon Bestselling Author, Brian Robben, he says “if you’ve trained your body to associate your bed as a place to study or get homework done, once you lay in bed to call it a night your mind will continue to think. Studying in bed earlier in the day can actually rob you of rest”, this information can be found on the American College Of Healthcare Sciences website. My study has proven this claim, 35% of my 20 participants find themselves completing their schoolwork from their bed, and 35% say it is difficult for them to fall asleep. This is not a mere coincidence. 

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          Students can abstain from completing their schoolwork on their bed by leaving their room, or even their house, entirely. Students should try going to a library, park, or even your backyard. A change of scenery can do wonders for a student’s motivation. I would even suggest scheduling the downtime. Taking time out to walk your dog or go for a hike can help recharge you, not just physically but mentally. 

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          Sleep deprivation due to online learning is undeniably a problem. First-year college students should genuinely care about this because their body needs sleep to be the best possible selves. Online education has very real downsides, and since we can not eliminate it, we must learn to work through it. With this information, first-year college students should try to act on the solutions listed; students should dramatically decrease their screen time, create organized schedules to follow, and complete their schoolwork in a school-like environment. If these solutions are enacted, students should expect to see not only an improvement in their grades but in their overall mood.