Students! Get some sleep!
According to the United Kingdom’s National Institute of Health, up to 60 per cent of all college students suffer from poor sleep quality, and 7.7 per cent meet all criteria of an insomnia disorder. According to the NIH, sleep problems in university students are often correlated with mental health issues; these including chronic fatigue, depression, stress, lower optimism, anxiety and a lower quality of life.
Indeed, 45.1 per cent of post-secondary students experience higher than average stress levels, and up to 35 per cent meet diagnostic criteria for at least one mental health disorder. This is according to a study conducted by BMC Public Health; a peer-reviewed open-access scientific journal that covers epidemiology of disease and various aspects of public health. While there’s no single solution to a group of this size, many of these students may share a common hindrance; poor quality of sleep.
“Honestly, my sleep schedule is horrendous. I can’t tell you the last time I slept a proper eight hours. Not unless it was by it was by accident.” said third-year business student Ryan Burns when asked about his sleeping habits.
“Lower quality of life” is dependent on the individual. This can vary from mere daytime sleepiness to an outright lack of productivity. The National Center for Biotechnology Information conducted a study that found that daytime sleepiness is “exhibited by 50 per cent of college students.” A considerably higher number than that of adolescents and adults, at 35 per cent. The same study found that 70.6 per cent of post-secondary students obtain less than eight hours of sleep.
A student’s poor quality of sleep unquestionably impacts their mental health; but what does an “impacted mental health” even look like? A CNN article was titled “Mental health struggles are driving more college students to consider dropping out, survey finds.” The author found that 40 per cent of students currently enrolled in an undergraduate program had considered dropping out in the past six moths; a concerning increase from 34 per cent recorded during COVID-19.
Quality of sleep is inexplicably important during these trying times for mental health. How can students improve their quality of sleep? Dr. Edward Pace-Schott, Harvard Medical School faculty member has some suggestions. Firstly, acknowledging that one needs more sleep is an important step! “There are very few individuals who are so-called short sleepers, people who really don’t need more than six hours of sleep. But there are a lot more people who claim to be short sleepers than there are real short sleepers,” says Dr. Pace-Schott. Admitting that you aren’t a true “short sleeper” is crucial.
Dr. Pace-Schott suggests the following tips to create ,“healthy sleep hygiene.” Avoid electronics and caffeine near bedtime! Both will stimulate the brain and decrease your chances of falling into a deep sleep. Engage in daily physical exercise, but “avoid intense exercise within two hours of bedtime.” In addition to avoiding caffeine and electronics, Dr. Pace-Schott implores readers to establish a nightly “wind-down” routine.
It’s worth noting that college and university students living in dorms or other communal housing may find it more challenging to better their sleeping situation. Poor quality mattresses, inability to alter room temperature, noisy roommates and other building-noises are potential hindrances on a student’s sleep schedule.
Keeping a sleep diary can be an effective means of improving one’s sleep. Dr. Pace-Shott recommends documenting the hours slept, nightly routine and corresponding energy levels the following day. By doing so in a detailed manner, participants can gain a clearer understanding of what habits are contributing to feelings of fatigue.
Mental health has a tremendous impact on a student’s ability to perform academically. Additionally, it can hinder their capability or desire to function productively. Without question, sleep (or lack thereof) is directly correlated with a student’s quality of mental health.
