The Importance of Sleep
Perhaps one of the most prevalent health issues facing college students nationwide is sleep deprivation. Oftentimes, the demands of college, from work and internships to class and homework to taking care of oneself, become higher priorities in the lives of college students’ than does sleep.%
of students do not get sufficient sleep
%
of students believe that too little sleep and sleepiness impact their school performance
%
of college students sleep well consistently
How Many Hours of Sleep Should I be Getting?
8 Hours! The National Sleep Foundation recommends that young adults between the ages of 18 and 25 should be getting 7 to 9 hours of sleep each night. However, multiple studies have found that young adults who are also college students should be getting at least 8 hours of sleep each night.
Herschner, S. D. & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nature and Science of Sleep 6:73-84. doi:10.2147/NSS.S62907
I am Not Getting 8 Hours of Sleep Each Night. Is This Just Me?
You are not alone. 70% of college students do not get sufficient sleep each night while 50% of college students report routine daytime sleepiness. As these statistics show, lack of quality sleep is a highly prevalent issue among college students.
Herschner, S. D. & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nature and Science of Sleep 6:73-84. doi:10.2147/NSS.S62907
Why Should I Be Trying to Get 8 Hours of Sleep Each Night?
The consequences associated with a lack of sleep are wide ranging, from decreased academic performances to increased risk of a variety of chronic health conditions.
Lack of sleep is associated with:
- Decreased academic performances
- Postive correlation between the number of hours one sleeps per night and their GPA (Herschner & Chervin, 2014):
- Less than 6 hours = 2.74 average GPA
- More than 9 hours = 3.24 average GPA
- Indeed, sleep deprivation results in:
- Decreased ability to learn new information
- Decreased ability recall learned information
- Decreased ability to concentrate
- Decreased logical reasoning
- Decreased motivation
- Postive correlation between the number of hours one sleeps per night and their GPA (Herschner & Chervin, 2014):
- Increased risk of getting acutely sick (Johns Hopkins Medicine, n.d.):
- 3 times more likely to catch the common cold due to a less active immune system
- Increased risk of developing chronic health conditions (Johns Hopkins Medicine, n.d.):
- 48% increase in cardiovascular disease
- 3 times greater risk for type 2 diabetes
- 50% greater risk for obesity
- Increase in cravings for sweet, salty, and starchy foods
- Lowers levels of appetite control hormones
- Higher levels of hunger hormones
As this demonstrates, a lack of sleep not only affects the more immediate ability of students to excel in the classroom, but a lack of sleep in college can also lead to severe health consequences in the future. Therefore, getting 8 hours of sleep each night is essential to ensure success both in college and in your future!
Herschner, S. D. & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nature and Science of Sleep 6:73-84. doi:10.2147/NSS.S62907
Johns Hopkins Medicine. (n.d.). Effects of sleep deprivation. Retrieved November 20, 2019 from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-effects-of-sleep-deprivation
What are the Common Barriers to Not Getting Enough Sleep?
Among American University students, completing homework and studying are the highest self-reported barriers preventing students from getting enough sleep. Indeed, students reported that they pushed back the time they went to sleep in order to complete homework and study for exams. Furthermore, stress and anxiety about completing assignments was the second highest reported barrier to getting enough sleep, followed be being overwhelmed, and by simply not being able to fall asleep.
So Coursework is the Reason Students are Not Getting Enough Sleep but Yet Coursework is the Cause of Lack of Sleep?
Indeed, the data demonstrate the irony of the sleep dilemma facing college students. From this data, it is evident that for many students, academic expectations of college are at the root of their lack of sleep. The need to complete homework and study and the accompanying feelings of being stressed, anxious, and/or overwhelmed to get this work done keep students up at night and prevent many from receiving 8 hours of sleep.
However, it is also well-documented that sleep is essential for good grades as sleep helps with learning, memory, focus, reasoning, and motivation. Hence here lies the irony of the college student sleep situation. Sufficient sleep is needed to perform well academically but yet the demands of college academics are preventing many students from receiving sufficient sleep.
Now That I Know the Importance of Sleep, What Tips Do You Have to Help Me Get This Sleep?
There are countless tips that aim to help college students maximize the amount of sleep they get. Try a few of the following 10 tips in your quest to get more sleep:
- Manage your time. In order to minimize stress and feeling overwhelmed by your coursework, try implementing some of the tips designed to help college students best manage their time and thus allow yourself enough time to sleep.
- Say no. Remember that it is okay to say no to friends and other social opportunities if it conflicts with your sleep schedule. Your sleep is crucial and there will be many more social opportunities!
- Set a night alarm. Set a mental alarm (or even an actual alarm!) of when you should be going to bed each night in order to ensure that you will get 8 hours of sleep before you need to wake up in the morning.
- Establish a sleep schedule. Plan to go to bed and wake up within the same 2 hour time period both on weekdays and weekends. This will help align your circadian rhythms and make it easier to wake up in the morning.
- Avoid caffeine and alcohol. Avoiding consuming caffeine and alcohol within a few hours of your bedtime as the stimulating effects of both will keep you awake.
- Stop exercising early. Exercising is great, but not within a few hours of your bedtime. Such activity stimulates the body and makes it difficult to fall asleep.
- Avoid large meals. Snacking is fine before bed but avoid large meals (like dinner) before going to be.
- Avoid distractions. Blue light from phone screens and computer screens can wake the body up. Avoid use of either device within 30 minutes of your bedtime.
- Naps are okay. But limit naps to earlier in the day and not more than 20 to 30 minutes. Longer naps will interfere with nighttime sleep.
- Create a space where you want to sleep. Make your sleep space conducive to your needs – buy a comfortable pillow and mattress and make sure the room is dark, cool, and quiet when you’re trying to fall asleep.
It is key to remember that not all of these tips may work for you nor do you need to adopt every tip in order to be successful. Start with a few manageable changes in your daily schedule and begin to feel the differences enough sleep makes on your daily life.
Where Can I Find More Resources?
- https://startsleeping.org/sleep-calculator/
- Use this link to discover the best time for you to go to bed based on your age and when you need to wake up in the morning. This can help you establish a weekly sleep schedule.
- https://www.sleepfoundation.org
- The National Sleep Foundation’s website provides a wide range of information on sleep, from recommendations on how much sleep to get, information of various sleep related studies, to tips on how to maximize the amount of quality sleep you are getting. This website is great for those who want more information pertaining to sleep.
- https://www.sleepassociation.org/sleep-treatments/sleep-apps/
- This article contains a list of free apps you can download to help you maximize the quality and quantity of sleep you get. A simple Google search can provide countless additional apps – there is one for everyone!
