Sleep and Mental Health in College Students

This blog is a sampling of what is included in our life Hack Decks™. Life Hack Decks™, our sister site (www.hackdecks.com), include five different decks. These include Date Deck™, Declutter Deck®, Dorm Deck, New Mama Deck, and Random Acts of Kindness Deck.

One of the cards in our Dorm Deck is about mental health and a cluttered environment. When an environment is cluttered, it is difficult to concentrate.

A student will do better if the dorm room in which he or she lives is tidy. We encourage this in our Dorm Deck cards.

Sleep is an important factor in college. A decluttered room can help with this. So, too, can the following suggestions that come from our Dorm Deck.

According to mental health experts, mental health efforts on college campuses should focus on achieving sufficient sleep. With every additional night of insufficient sleep, the risk of experiencing mental health symptoms increases on average by more than 20% – including an increased risk of 21% for depressed mood, 24% for hopelessness, 24% for anger, 25% for anxiety, 25% for desire to self-harm, 28% for functional problems, and 28% for suicide ideation.

“The fact that sleep health was so strongly related to mental health is important since the majority of college students don’t get the recommended amount of sleep needed for optimal health and functioning,” says Michael Grander, Ph.D., of the Behavioral Sleep Medicine Clinic at the University of Arizona. “So, these young adults aren’t sleeping enough, and not only does that increase their likelihood for things like worse academic performance and health, but it also takes a toll on their mental health as well.”

The American Academy of Sleep Medicine recommends that adults 18 years and older should sleep seven or more hours per night on a regular basis to promote optimal health. However, insufficient sleep is common among college students, and especially among those who are athletes.

Why are these statistics important?

These statistics are important because there are many things a student can do to improve sleep quality. In addition to staying up too late, there are things that can be done to make the room more conducive to sleep. Things like this include putting up drapery with black out shades so that streetlight does not come into the room when they wake up or try to fall asleep. This may go a long way to making the room comfortable.

Another idea is to put away electronic devices an hour before bedtime to wind down properly before bed. Studies show that having contact with electronic devices before we go to bed makes affects our sleep rhythms. Instead of getting up to check your device to see what time it is, try putting an “old fashioned” clock on a bedside table that will make seeing the time easy, but not stimulate your brain. Refrain from checking email an hour before sleep or scrolling through your Instagram account to check in with others. As when you were a child, wind down time is very important because without it, our brains can't turn off.

Another thing to consider is making sure bedding is comfortable, not too hot, and not too cold. When you share a room with another student, have a conversation about temperatures that feel comfortable at night. If there is no way to control the thermostat in your dorm room, dress the bed so that it is a comfortable temperature. Many times, we have difficulty sleeping when it is too hot or uncomfortably cold, and temperature regulation is very important.

Other ideas for getting a good night’s sleep.

Meditation is a form of stress release and a good idea to practice when trying to reduce or relieve stress. When trying to sleep at school, in a dorm room or when sharing a room with others, there is a tendency to experience stress at bedtime. This can happen when we finally have time to quiet ourselves before it is time to sleep. Thoughts race. Instead of focusing on these thoughts, try something like meditation or deep breathing. There are many techniques on the internet, and most likely offered at your school, that teach deep breathing and relaxation techniques for students. Take advantage of these opportunities to learn a practice for life. Yoga is also a good idea to consider, as it also has a relaxation component.

Sleep hygiene is very important for a good night’s sleep.

Practice going to bed at the same time each night, even though schedules change. It’s important to develop a routine at bedtime that signals to your brain that it’s time to go to sleep. Habits become important at bedtime, as they are in other aspects of life. Make sure to stick as closely to them as you can so that your body develops a rhythm. Don’t watch videos before bed. Instead try to relax by reading a book, drinking a warm cup of decaf tea, and visualizing positive thoughts.

And speaking of caffeine, try to stay away from it after 2:00 in the afternoon. It just makes sleep that much harder. If your body feels tired during the day, try not to take a nap so that you sleep well at night. If napping is a must, make it a cat nap so that you’re not up all night. In addition to avoiding caffeine, a walk or light exercise before bed can also make sleep come more easily. It will help to reduce stress and make your body a bit more tired. Try not to overexert yourself in exercise before bed, however, as doing too much can make it more difficult to fall asleep.

All these little tips and tricks will make sleep easier at college.

Sleeping in an unfamiliar room can make sleep more difficult. Being in unfamiliar surroundings can be hard, especially when sharing a room with someone you don’t know or know well. Do your best. Things will work out in the long run. It just takes a little adjustment at the beginning.