Promoting Healthy Sleep Habits: Practical Guidance for Campus Health Professionals

As college students return to campuses for the new semester, their lack of a quality sleep schedule also seems to make a comeback. The value of quality sleep is often overlooked between the chaos of keeping up with rigorous schoolwork, attending social events, and juggling club activities. But it’s important to recognize that a consistent sleep schedule isn’t just about dreams and snores. It's a crucial part of daily routines that has significant impacts on overall well-being and functioning. Without it, students could find themselves feeling constantly exhausted and missing out on the exciting college experience they’re there for.

The recommended sleep duration for young adults between 18 and 25 years is 7 to 9 hours per night. But it seems like college students need help to meet that target. Over 60% of college students are categorized as poor-quality sleepers. It’s easy to see why so many students constantly feel tired and stressed. Sleep deprivation is a common issue affecting so many aspects of a student’s life. Many students mistakenly believe that they can compensate for lost sleep during the week by sleeping in on the weekends. While this can provide a temporary solution, the inconsistency in sleep routine can lead to long-term issues. So, if college students find themselves awake at unreasonable hours, it might be time for them to reevaluate their sleep schedules and make time for a little more sleep.

Photo by George Pak from Pexels.

Why is adequate sleep so important and how can we encourage students to make sleep a priority?

• Academic Performance. Studies found that students receiving more than 9 hours per night had significantly higher GPAs, averaging 3.24, while those receiving less than 6 hours were averaging 2.74.  It’s important to make sure students are aware of the counterproductive impacts of not prioritizing sleep even if it is to study for exams. Encourage managing time and taking advantage of campus resources to help study healthily. 
• Physical Well-being. The body repairs muscle tissue and supports the immune system while asleep so without adequate sleep the body becomes more susceptible to illness. Explain how sleep deprivation has been linked to many chronic health issues including heart disease, high blood pressure, and diabetes.
• Mental Health: Lack of sleep increases irritability, anxiety, and depression. Having consistent quality sleep allows the mind to rest and regulate emotions. Making sleep a priority will help with mood swings and increased mental health issues.

But why do students tend to get much less sleep once going to college and how can we talk about it?

All-Nighter Study Sessions. It’s important to understand the perspective of college students and the pressure that is on them in terms of workload so you can provide practical advice and alternative solutions. Here are some potential conversation starters:

• “I understand how all-nighters sometimes seem like the only option to cram for an upcoming exam or project but all-nighters can be counterproductive. Lack of sleep can actually impact your concentration and impact how well you do on the assignment.”
• “If managing workload and your time becomes a struggle, it could help to look into campus resources like study groups.”

Caffeine and Energy Drinks. 92% of students consume caffeine in some form, primarily through coffee and energy drinks to feel awake. Often this seems like the most convenient option to get a few more hours in a day to work and study. Here are some ways to address it:

• “I know energy drinks and coffee seem like an easy way to pick yourself up when you’re tired and need to stay awake but excess caffeine intake will disrupt your regular sleep schedule.”
• “Caffeine in moderation and with caution could help you avoid the more negative effects but it’s also important to consider other alternatives to boost your energy such as exercising and a healthy diet.”

Technology. Technology has become a huge part of a student’s life, from social networks to almost all school work becoming digital, so it is important to recognize that technology use is integral to a student. Here are a few ways to promote healthier ways to use technology:

• “Understandably, technology is a huge part of your daily routine but it is important to manage how and when you utilize it. Looking at social media content right before going to bed will stimulate your brain and make it harder to fall asleep. Scheduling your day so you do something more relaxing like reading before bed could help.”
• “Using technology right before bed can make it difficult to fall asleep due to the blue light emissions which trick your brain into thinking that it is daytime. Taking advantage of features such as “night mode” or blue light glasses could help minimize this impact.”

 As college students begin moving back to campus, it is important to remember that sleep isn’t a suggestion but a human necessity. A busy college schedule can easily lead to neglecting one’s well-being so students should encourage themselves and their friends to look into campus resources and make sure to get at least the recommended 7 to 9 hours of sleep each night.

By: Ojasvi Joshi