Sleep is obviously necessary for survival and helps the human body in a variety of ways. It heals and restores the body after a day of activity, promotes physical health, increases concentration, improves memory and reduces stress. Lack of sleep is a universal issue among an alarming amount of college students due to stress, workload, extracurricular activities and culture.

Sleep and Mental Health

According to a sleep study done at the University of Georgia, it is recommended that adults get at least 7-9 hours of sound sleep each night. However, college students tend to only get around 5-6 hours per night.

Obviously, there is a correlation between proper amounts of sleep and mental health. For countless college students, the vicious cycle of going to bed late and waking up early for class takes a toll on both mental and academic performance. Many students try to make up for sleep lost during the week by sleeping in on the weekend. Unfortunately, this practice throws off the body’s circadian rhythm and makes it difficult to establish a routine.

According to the American Academy of Sleep, college students who suffer from insomnia have significantly more mental health issues than those who don’t. Sleeping problems and lack of sleep may induce or exacerbate mental disorders. According to the National Alliance on Mental Illness, 44% of college students suffer symptoms of depression, while 50% experience symptoms of anxiety. The multifaceted relationship between sleep and brain health is fascinating and important to note.

Sleep and Physical Effects

Not getting enough sleep can lead to a variety of problems related to cortisol, otherwise known as the “stress hormone.” Long-term activation of the stress-response system and overexposure of cortisol can disrupt multiple bodily processes, putting people at risk for various physical health problems digestive issues, headaches, heart issues and memory and concentration impairment.

College is notorious for its stressful culture as students tend to overload their schedules with work, academics, athletics, and various extracurricular activities. Students with sleep issues typically have lower GPAs.  Lack of sleep partnered with an overwhelming schedule is a destructive combination.

Lack of sleep also impairs the immune system. During the sleep cycle, the immune system releases cytokines, proteins that must increase when the body has an infection, inflammation or excess stress. When these are decreased, the body is less equipped to fight off viruses and infections. With the ongoing COVID-19 pandemic and approaching flu season, it is important to proactively allow for adequate amounts of sleep.

Improving Sleep Habits in College

There are many ways to improve sleep habits even in a stressful college environment. Many “typical college habits” are harmful to a healthy sleep cycle but can be adapted with time and practice.

Self-awareness is a great first step to recognize problems affecting sleep habits. If more college students monitored the amount of sleep they got at night and recognized unhealthy routines, they could begin the process of forming healthier patterns. Change does not happen overnight, but little victories are still victories.

Many students tend to eat late at night due to class, activities and work during typical mealtimes. However, late night snacking prepares the body for activity, increasing energy. The muscles that digest and metabolize food are activated while they should be in a state of rest.  Eating earlier in the evening and at routine times promotes this restful state and aides in falling asleep faster.

One natural sleep aid is melatonin, a hormone made by the pineal gland in the brain. The body produces more melatonin at night before sleep. Many people who struggle with insomnia take regulated melatonin supplements to boost production and help them fall and stay asleep.

Although it seems like a daunting task, limiting stress and practicing healthy wellness and coping skills vastly improves sleep. Exercise, a healthy diet and a regulated daily schedule can all benefit a student struggling to consistently have a good night’s sleep. Limited light exposure before bed also has a positive impact on sleep. Limiting naps is also a good way to promote sound sleep at night as excess napping throws off the body’s circadian rhythm.

Although it sounds cheesy, it is great to pursue your passions and participate in activities you enjoy during the day, reducing stress and preparing the mind and body for a sound sleep.

Ultimately, it is important to recognize the importance of sleep and the positive and negative effects of healthy and unhealthy sleep habits. Although college life and culture make it difficult to get enough sleep each night, it is never too late to start forming healthy habits.

References:

PowerPoint Presentation by Dr. Heather Wadeson, Visiting Professor of Psychology and clinical psychologist.

“Promoting Healthy Sleep”

From the course, Holistic Health Practices

https://www.uhs.uga.edu/sleep

http://sleepeducation.org/news/2019/07/18/college-students-are-not-getting-nearly-enough-sleep

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075951/

Article by Madelynn Fristo