Sleep is not exactly synonymous with college students. Whether a student is staying up late to cram for an exam, to party or just to hang out, poor sleep hygiene can affect anyone’s health, grades and moods.
According to the Centers for Disease Control (CDC), 31 percent of adults reported that they do not get adequate sleep in a 24-hour period. Sleep is one of the most underrated ways to improve a person’s well-being. Whether it is mental or physical distress, sleep could be the answer to the problem.
According to the Sleep Foundation, sleep hygiene is defined as “a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.” The benefits to adequate sleep are enormous and can make a positive impact on grades, health and overall well-being. The CDC states that seven to nine hours of sleep every night is considered adequate sleep for people between the ages of 18-26.
Some practices that can help achieve this level of sleep include habits such as sleeping in a dark, cool room on a comfortable bed, finishing food two to three hours before bed, shutting down electronic devices (cell phones, tablets, computers and TVs) an hour before bed time, minimizing sounds and working out regularly, but no less than two hours prior to sleep. Sleep is the time that a person’s body repairs itself, fighting off infections, repairing and building muscle tissue and consolidating working and short-term memory into long-term memory.
Snoozing, while it may seem like a waste of time to some, is vitally important to living a happy and healthy life. A lack of sleep can lead to many negative side effects, such as mood swings, weight gain, poor cognitive function and increased risk of illness. Some of the largest contributors to a lack of sleep on a college campus are studying, staying out late or partying, and electronic media use.
In order to get a decent amount of sleep, it is important for students to prioritize their time and make sure that they try and get their work done early in the day, or well before the due date, not the night before it is due.
In regards to staying out late, it is not bad to do so once in a while, but it is important to wake up at the same time every day so that a normal sleep schedule can be maintained. Drinking alcohol may seem like it allows a person to sleep deeply, but it actually inhibits the body from reaching the deep REM cycle that is necessary to feel rested in the morning, so drinking alcohol should not be done right before bedtime.
Last but not least, some people do not realize the impact that technology has on sleep. Cellphones, tablets, computers and TVs give off “blue light” which stimulates a person’s brain, allowing them to feel more awake than they would otherwise feel. Therefore, electronic devices should be shut off 30 minutes to one hour before bed, allowing the mind to relax and prepare for sleep.
There is a plethora of benefits for students when it comes to getting enough sleep. Higher GPA, increased energy, less weight gain, better moods and overall well-being are just a few. Taking the time to get some extra sleep is well worth it, and in doing so, college is bound to be a more enjoyable experience.
To learn more, come check out our Well-being Wednesday workshop on Sept. 28, 3:30-4:30 p.m. in the Commons Clearwater Room. Vandal Health Ed peer educators will guide students through a “Zzzs Get Degrees” workshop. Participants will learn more about the benefits of good sleep, why it is so important and ways to start taking steps to enhance sleep health.
Ian Middleton
is a peer educator
and can be reached at