1. Better Sleep for College Students Susan Swank, Psy.D.
Get your Zzzz!
Better Sleep for College Students
Susan Swank, Psy.D.

2. Check-in…. How was your sleep last night on a scale of 1-10?
Where is your stress level right now? Check body tension, your thoughts, and how “present” you are

3. How tired are you?
Estimates suggest 20% of college students are sleep deprived
3 in 5 students report irregular sleep-wake patterns
20% report pulling a “weekday all-nighter” at least once per month
2/3 report pulling an “all-nighter” at least once per semester
35% report staying up until 3 am at least one time per week -

4. I try to go to sleep on time….
College students at Central Michigan University:
One third took more than 30 minutes to fall asleep
43% woke more than once per night
Many reported later bed and wake times on weekends disrupting their circadian rhythm
More consistency in your 24-hour day-night cycle improves quantity and quality of sleep

5. So I’m tired…so what? Decreased cognitive and motor skill performance:
After 24 hours without sleep your brain activity is similar to a BAC of 0.10 percent
Reaction times lengthened
Concentration decreases
Mistakes increase
Memory and logical reasoning decrease

6. Academic and sports performance
12% of students who reported poor sleep habits skipped class or fell asleep in class 3 or more times in a month
In college students all-nighters associated with lower GPA
College basketball players showed increased performance with 10 hours of sleep
Ran faster & made more shots in a game period

7. Physical health outcomes…
Immune system compromise
Blood pressure increases
Hormone functioning changes
Cardiovascular system problems (in just 5 nights of sleep deficit stress on heart is detected
Weight gain (freshman 15)
Extremes: seizure, stroke and heart attacks

8. Mental Health Impact….
Lack of adequate sleep associated with increased:
Irritability
Anxiety
Depression
Behavioral problems

9. What’s keeping you up? STRESS!!!!!
68% of college students surveyed reported worries about school and life kept them awake
1/5 reported this happens at least once per week
Less than 1/3 of 1,125 surveyed reported getting 8 hours of sleep on average

10. THE COLLEGE LIFESTYLE

11. Using substances…. Stimulants like coffee, sodas, energy drinks
Prescription drugs…things that interfere with sleep or are used to enhance/prevent sleep
Alcohol
Makes you drowsy but…reduces quality of sleep, increases awakenings, prevents deep sleep cycles
Marijuana
THC decreases slow wave sleep and rapid eye movement sleep-takes one week of abstinence for sleep cycles to return to normal; Difficulty falling and staying asleep and restlessness associated with THC

12. How much sleep do I really need?
National Sleep Foundation says adults need 7-9 hours a night
Individual needs vary….some people need 5- 6 while others need 9-10
Know your optimal….when was the last time you went one week and felt rested and “on the top of your game” everyday?

13. Improve your sleep Sleep hygiene!
Use a sleep diary-explore your own patterns
Be as consistent as possible-weekends too! Avoid “sleep debt”
Avoid “all-nighters” and cramming
If you get behind regularly schedule “catch up sleep”
Limit napping-only once a day in early afternoon for no more than 20 or 30 minutes and never after 3 pm
Don’t lie in bed awake- if you are still awake after 20 minutes, get up, do a relaxing activity until you feel sleepy

14. Create a good sleeping environment and routine
Minimize distractions like noises, bright lights, TV, computer, cell phone off, textbooks put away
Keep bedroom temperature on the cool side
Create a soothing, low anxiety bedtime routine (warm shower or bath, mellow music, guided imagery, meditation)

15. Create good health habits
Exercise daily at least 3 hours before bedtime to increase percentage of deep sleep and decrease awakenings during the night
Get sun exposure everyday to train your internal clock
Monitor substance use
Avoid alcohol: it disrupts the sleep cycle, keeps you in lighter sleep stages and increases middle of te night awakenings
Decrease or stop smoking; nicotine is a stimulant

16. Consider diet-eat healthy and take vitamins
Limit caffeine (coffee, colas, teas, and chocolate) within 4 hours of bedtime; it can take as long as 8 hours to wear off fully
Avoid large meals and beverages late at night
Avoid medicines that delay or disrupt sleep: heart, blood pressure, or asthma medications, some over-the-counter and herbal remedies for coughs, colds, or allergies-read labels and ask your doctor

17. Manage stress! Manage life stress and relax before bed:
Set realistic daily and semester goals-check them out with someone you trust
Develop a schedule to manage your time.
Say "no" more often
Evaluate and alter your work load or attitudes as appropriate
Drop a class or reduce your work hours.
Don't take on any new or extra responsibilities.
Postpone any major changes
Spend some time relaxing everyday
Check your thinking-are your expectations for yourself reasonable and healthy?
Schedule classes purposely- make sure you can make AM classes

18. Develop and use a relaxing bedtime routine
Make a list of worries or things to do the next day before beginning your wind-down routine
Try a basic breathing strategy sitting in a comfortable position: count "one" to yourself as you exhale, next time you exhale count "two" and so on up to "five;” then begin a new cycle never counting higher than "five" and counting only when you exhale; do this for 10 minutes
Use meditation or yoga to physically relax and clear your mind
Practice guided imagery or audio relaxation tapes to instill positive, restful thoughts
Take a hot bath or shower-the drop in body temperature may help you feel sleepy

19. Chill Out!

20. Take control of your sleep and get your Zzzz
If things don’t improve get professional help
Persistent insomnia can be serious
Symptoms include difficulties falling asleep, waking up often during the night and having trouble going back to sleep, waking up too early in the morning, and unrefreshing sleep
If insomnia makes it hard to function during the day consider making an appointment with a professional in the University Student Health or Counseling Centers

21. Help at CU-Colorado Springs
UCCS Student Health Center UCCS Counseling Center

22. Internet Resources
links/how-sleep-works
ion/MM00623
M00650
help/media_downloads.html