Sleep is critical to physical health, mental well-being, attention, and creativity. During the week of final exams, however, fewer than 10% of undergraduate students maintain the recommended average of 8 hours/night (or, even the recommended minimum of 7 hours/night). For students completing multifaceted projects in studio-based majors (e.g., interior design, architecture, graphic design, studio art), anecdotal and questionnaire data suggest that the end-of-semester reduction in sleep duration may be even worse. One potential solution is to offer students an incentive to maintain healthy sleep durations. We offered interior design students, who were enrolled in a freshman-level graphics studio course, an optional extra credit incentive to maintain optimal sleep durations for five nights leading up to the due date of their final project. If participants maintained an average sleep duration of ≥ 8.0 hours for five nights, they would earn extra credit. By contrast, if they slept an average of 7.0-7.9 hours, there would be no grade change, and if they slept an average of ≤ 6.9 hours, they were instructed that they would lose points (no points were actually deducted). Of the 28 students enrolled in the course, 22 students attempted the challenge (78.6%), and we monitored their sleep duration objectively using wristband actigraphy devices. We compared their sleep duration to that of a group of 22 non-incentivized students enrolled in the same program. In the non-incentivized comparison group, very few students averaged 8 hours (9%) or even 7 hours (14%) of sleep per night. In dramatic contrast, the eight-hour challenge increased the percentage of 8-hour and 7-hour sleepers to 59% and 86%, respectively. Participants who took the eight-hour challenge slept an average of 98 minutes more each night than non-incentivized students and 82 minutes more than they self-reported to sleeping during the semester. The substantial increase in nightly sleep duration did not come at a cost to project performance. Individuals who opted in to the sleep challenge performed as well on the final project as students who did not opt in, and students who showed more consistent sleep (i.e., fewer nights of poor sleep followed by rebound sleep) performed better than students who showed inconsistent sleep. Thus, even during highly stressful "deadline" weeks, students can maintain healthy sleeping patterns without exacting a cost on their project performance.

中文翻译：

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8 小时挑战：期末评估期间激励睡眠

睡眠对身体健康、心理健康、注意力和创造力至关重要。然而，在期末考试的那一周，只有不到 10% 的本科生保持了建议的平均 8 小时/晚（甚至建议的最少 7 小时/晚）。对于在工作室专业（例如，室内设计、建筑、平面设计、工作室艺术）中完成多方面项目的学生，轶事和问卷数据表明，学期末睡眠时间的减少可能更糟。一种可能的解决方案是激励学生保持健康的睡眠时间。我们为参加了新生级图形工作室课程的室内设计学生提供了可选的额外学分奖励，以在他们最终项目的截止日期之前保持五个晚上的最佳睡眠时间。如果参与者连续五个晚上保持 ≥ 8.0 小时的平均睡眠时间，他们将获得额外的学分。相比之下，如果他们平均睡眠时间为7.0-7.9小时，则不会发生等级变化，如果他们平均睡眠时间≤6.9小时，则指示他们会扣分（实际上没有扣分）。在参加课程的 28 名学生中，有 22 名学生尝试了挑战 (78.6%)，我们使用腕带活动记录仪客观地监测了他们的睡眠时间。我们将他们的睡眠时间与参加同一计划的 22 名非激励学生的睡眠时间进行了比较。在非激励对照组中，很少有学生每晚平均睡眠时间为 8 小时 (9%) 甚至 7 小时 (14%)。戏剧性的对比，8 小时挑战将 8 小时和 7 小时睡眠者的百分比分别增加到 59% 和 86%。参加 8 小时挑战的参与者每晚平均比非激励学生多睡 98 分钟，比他们自己报告的学期多睡 82 分钟。夜间睡眠时间的大幅增加并没有以项目绩效为代价。选择参加睡眠挑战的个人在最终项目中的表现与未参加的学生一样好，并且表现出更稳定睡眠（即，较少的睡眠不足的夜晚，随后出现反弹睡眠）的学生比表现出不稳定的学生表现更好睡觉。因此，即使在压力很大的“截止日期”周，