Promoting healthy sleep habits in college students Catch some Z’s Promoting healthy sleep habits in college students

As busy college students, we have all probably, at one time or another, pulled an “all-nighter” to study for an exam or finish a project. While this is a normal occurrence among college students, lack of sleep can actually lead to poorer grades, depression, an inability to concentrate, and a variety of health issues. In fact, a study published by the Journal of Adolescent Health (2009) found that only 30 percent of students sleep at least eight hours a night .

“Sleep disturbance is one of the most profound health issues among college students today” (“Sleep Habits”, 2014). Stress and sleep quality are related when it comes to sleeping patterns. As college students, cognitive function is affected in school performance due to the lack of sleep.

Sleep A good night’s sleep is key to restoring you body and mind as well as performing at your best during the day Sleep stages can be divided into non-REM and REM Adults need an average of 7-8 hours of sleep each night (“In Brief,” 2011) Non-REM sleep, or the non-rapid eye movement stage, is a deep sleep which allows us to rest at night and feel energetic the next day (“In Brief,” 2011) . REM sleep, or the rapid eye movement stage, is a lighter sleep that helps us learn and form memories (“In Brief,” 2011).

Sleep habits of college students “College students are well known for their erratic sleep schedules and late bedtimes” (Orzech, Salafsky, Hamilton, 2011). Sleep and alcohol are often related in college students. College students are learning to balance schedules and manage stress which may lead to poor choices such as staying up late and skipping morning classes (Orzech et al., 2011). According to Orzech et al. (2011), college students that drink alcohol often go to bed later and sleep less. They also found that poor quality sleepers are twice as likely to use alcohol to promote sleep than optimal quality sleepers.

Sleep habits of college students Doing homework Drinking alcohol Eating Worrying Job-Related work All of these habits are done 30 minutes prior to going to bed, which causes poorer sleep patterns.

Statistics to Sleep On The Center for Disease Control & Prevention reported that adults greater than, or equal to, 20 years of age had sleep-related difficulties throughout the day. http://www.cdc.gov/features/dsSleep/

How can poor sleep affect you? Poor grades Obesity Diabetes Slow response time Depression High blood pressure Heart disease Viral and bacterial infections A study published by the Journal of American College Health found that “on average, students who had not pulled an “all-nighter” in the past week showed and overall GPA of 3.26, compared with an average of 3.05 for those who did stay up all night” (Orzech et al., 2011). According to the National Heart Lung and Blood Institute (2011), inadequate sleep can lead to obesity and diabetes because hormones that are released during sleep control how calories are burned. Other hormones secreted during sleep help the immune system fight infection. Lack of these hormones can cause a person to be more susceptible to viral and bacterial illness. Slow response time leads to greater risk for a car accidents. Sleep also affects mood and can cause irritability and depression. The risk of high blood pressure and heart disease also increases with poor sleep.

Tips for a better night’s sleep Create a sleep schedule Avoid exercise 2-3 hours before sleep Avoid caffeine and nicotine Avoid alcohol Avoid large meals and beverages late at night Avoid medications that delay or disrupt sleep The National Heart Lung and Blood Institute (2011) has developed this list of healthy sleep habits. Go to bed and wake up at the same time everyday. At least 30 minutes of exercise a day is important, however, exercising close to bedtime will arouse your body and keep you in a wakeful state. Caffeine and nicotine are stimulants. Avoid coffee, teas, chocolate and smoking. Alcohol is a sedative, however, it doesn’t allow for deep sleep. Large meals and beverages can cause indigestion and frequency in urination, keeping you awake at night. Some medications can disrupt sleep patterns. Consult your doctor or pharmacist if you think your medications may be affecting your sleep.

Tips for a better night’s sleep 7. Naps 8. Relax 9. Take a warm bath 10. Create a restful environment 11. Sunlight exposure 12. Don’t stay in bed if you’re awake 13. See a doctor The National Heart Lung and Blood Institute (2011) has developed this list of healthy sleep habits. 7. Naps can give you a burst in energy, however, it is important that naps are kept under an hour and taken no later than 3pm. Naps can make it harder to fall asleep at night. 8. Find ways to relax before bedtime. For example, reading or music can help your body and mind slow down. 9. A warm bath will cause your body temperature to rise. The drop in body temperature after a bath can promote relaxation. 10. Distractions can keep you awake. Avoid noises and bright lights in your room. Also make sure your bed is comfortable and your room temperature is cool. 11. Sunlight can help to regulate sleep patterns. Try to get at least 30 minutes of sunlight each day. 12. Laying in bed awake causes anxiety. If you can’t fall asleep in 20 minutes, get up and do a relaxing activity until you feel tired. 13. It is important to seek help if you feel you may have a sleep disorder.

Tips for a better night’s sleep The National Sleep Foundation has also offered tips for a better night’s sleep.

Catch some Z’s Sleep is very important to our health as college students. Developing healthy sleep habits that promote quality sleep will not only help you perform to the best of you ability academically but will also aid in disease prevention and improved emotional health.

Test your knowledge On average, how much sleep does an adult need each night? Answer: 7-8 hours

Test your knowledge What effect can poor quality sleep have on your health? Obesity Heart disease Depression All of the above Answer: D

References Center for Disease Control and Prevention (2014, January 13). “Insufficient Sleep Is a Public Health Epidemic.” Retrieved from http://www.cdc.gov/features/dsSleep/ Journal of Adolescent Health. (2009, August 10). "Significant Sleep Deprivation And Stress Among College Students, USA." Medical News Today. Retrieved from http://www.medicalnewstoday.com/releases/160265. National Heart Lung and Blood Institute. (2011, September) “In Brief: Your Guide To Healthy Sleep.” Retrieved from http://www.nhlbi.nih.gov/health/public/sleep/healthysleepfs.pdf National Sleep Foundation. (2013). “Healthy Sleep Tips.” Retrieved from http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips

References Orzech, K. M., Salafsky, D. B., & Hamilton, L. (2011). The State of Sleep Among College Students at a Large Public University. Journal Of American College Health, 59(7), 612-619. doi:10.1080/07448481.2010.520051 Powlus, Chelsea M., Arigo, Danielle R., Kloss, Jacqueline D. (2014). “Sleep habits, sleep quality, and perceived stress among college students.” Drexel University. Retrieved from http://www.academia.edu/653878/Sleep_habits_sleep_quality_and_per ceived_stress_among_college_students