DEAR DR. GOTT: My son attends a high caliber west coast university. He has an intense schedule that does not allow for much sleep. Bedtime is around 4am with around four to five hours of sleep. From what I hear, his lifestyle is not unusual for university students everywhere. He is well-suited to this level of schooling and enjoys the intensity. He exercises regularly. However, he always seems to be ill, and of course, tired. Every cold, cough, etc., including many bouts of strep and flu tax his system and add more stress. He does not believe in flu shots. He is often put on antibiotics. He knows that danger of these also. Changing his lifestyle is not an option because it is a way of life and a necessity for him to succeed at school. Aside from compulsive hand-washing, is there any way he can better arm himself for the rigors of this coming year? You seem to have thrived with very little sleep over the years. What do you recommend?
DEAR READER: While not what you or your son want to hear, the best thing he can do is get more sleep at night. The human body needs around eight hours of sleep each night. This down time allows the body to repair damage, reduce stress, boost the immune system, and a great deal more. By missing one hour each night, it is equivalent to missing an entire night’s sleep by the end of the week. Your son is missing three to four hours a night. That’s equivalent to sleeping just four to five nights a week.
Sleep deprivation impairs judgment, decreases alertness, slows reaction time, causes difficulty concentrating, and affects mood. While this may be the norm for university students, that doesn’t mean that it is healthful or beneficial. Students would likely be better able to succeed by allowing for adequate sleep each night.
Beyond that, eating healthfully, including whole grains, fruits, vegetables and lean protein is vital. Low-fat dairy products, such as milk and cheese can provide calcium, but for those who cannot tolerate dairy, fortified soy products or over-the-counter supplements can be used. A quality multi-vitamin may be beneficial for those with certain food allergies or those who cannot always consume a well-balanced diet.
College students are often prone to drinking excessive amount of coffee or highly caffeinated beverages and eating sugary and/or fatty foods, usually because they are quick and easy to eat on the go and give a temporary energy boost. This is a mistake because these very foods also result in a drastic crash that leaves the individual more tired than when they began. If this applies to your son, he should try drinking 100% juice and snacking on raw fruits and veggies. They will not only increase energy, but will maintain it for a longer period of time without the dramatic crash.
Your son would probably benefit from the flu shot, but many people opt not to get one because of adverse reactions; or, they simply feel that because they are otherwise healthy, they do not need one. However, his regular use of antibiotics is not helping. Most upper respiratory infections, such as the cold and flu, are caused by viruses and will not respond to antibiotics, which are designed to fight bacterial infections. If your son is receiving antibiotics for a cold, he is being misled, as these drugs won’t help him get over it any faster. There is a saying (and I’ve said it before), a treated cold will last seven days and a untreated cold will last a week. Unfortunately, there is little that will shorten the duration, but there are some products that will reduce his symptoms.
I suggest your son try to get more sleep at night (even one or two more hours a night will help), improve his diet, wash his hands regularly, and avoid other students who are sick. These measures should reduce his chances of, or may even prevent him from, becoming ill.
