Sleep

Why Do We Need Sleep?

Getting enough sleep is crucial for your overall well-being, especially as a college student. Here are some key benefits:

  • Improved Academic Performance: Adequate sleep enhances memory, learning, and problem-solving skills, helping you achieve your academic goals.
  • Better Emotional Regulation: Quality sleep helps you manage stress and emotions more effectively, reducing the risk of anxiety and depression.
  • Enhanced Physical Health: Sleep supports your immune system, reduces the risk of chronic illnesses, and promotes faster recovery from injuries.
  • Increased Attention and Concentration: Well-rested people have better focus and cognitive function, making it easier to stay attentive during lectures and exams.
  • Improved Mood: Sufficient sleep contributes to a more positive mood and overall sense of well-being.

Want to know more? The HuffPost Originals series “Next Level Living” kicked off with an episode on the science of sleep.

Prioritizing sleep can make your college experience healthier, less stressful, and more successful.

Watch this 3 ½ minute video to learn more

Did You Know…

  • About 25% of college students report getting less than 6 hours of sleep per night, and the average college student gets about 6 hours of sleep per night. While everyone’s sleep needs are different, the average 18-year-old requires about 8.5 hours of sleep.
  • Student athletes sleep even less than non-athletes, which is problematic given that sleep directly impacts healing from injury, strength building, reaction time, and general athletic performance.
  • Common reasons for sleep deprivation in college students include the use of devices, fear of missing out, and disruptive environmental stimuli. Eye masks, white noise, and ear plugs can help screen out environmental stimuli.
  • An irregular sleep schedule is a common problem. Waking up at 8 AM one day and 12 PM the next confuses your body, potentially leading to insomnia-like symptoms. Getting out of bed at the same time every day helps set your circadian rhythm.
  • Chronic insomnia, defined as having difficulty falling asleep, staying asleep, or waking up too early for at least 30 minutes, 3 times a week, for 3 months or more, is common among college students. Acute insomnia (brief periods of a couple of days) usually resolves on its own. Cognitive Behavioral Therapy for insomnia (CBT-I) is a powerful and durable treatment that often results in a total cure.

Sleep hygiene practices can help facilitate sleep, check out these tips for improving your sleep hygiene:

  • Acknowledge your need for sleep and allow yourself enough time to sleep.
  • Avoid screen time at bedtime: Screens emit blue light, which negatively impacts melatonin.
  • Establish a regular sleep schedule: Wake up at the same time every day.
  • Avoid caffeine after 2 PM.
  • Limit or avoid alcohol: Although sedating, alcohol can have a “rebound effect,” keeping you awake.
  • Engage in regular physical activity during the day and avoid physical exertion too close to bedtime to give your mind and body time to settle down.
  • Establish a relaxing nighttime routine.
  • Make your sleep environment comfortable: Keep your room cool and dark.
  • Use your bed for sleep only: Avoid watching movies, looking at social media, eating, doing homework, or socializing in bed to prevent confusing your body.
  • If you are tossing and turning, get up and do a quiet activity until you’re sleepy.
  • Learn and use relaxation or meditation techniques: These can help ease tension and lower frustration, aiding sleep. Apps such as Calm and UCLA Mindful may help.
  • Avoid worrying or dwelling on problems too close to bedtime: Your mind needs time to settle down before sleep.
  • Directly address ongoing issues causing you stress or anxiety: Discussing your concerns during the day with someone you trust can be surprisingly helpful at bedtime.

Want to learn more?  Let’s talk Psychiatry offers a helpful video, Let’s Talk Sleep Hygiene Tips video.

Cognitive Behavioral Therapy for insomnia (CBT-I) is a powerful and durable treatment that often results in a total cure.

If you are interested in evaluation or treatment, call the Counseling Center and schedule an appointment to talk to a counselor.  You can also utilize an app such as CBT-i Coach.