Better sleep is often a matter of simply putting down your phone.
On good days, Brittney remains awake through her entire biology class. On bad, she has difficulty concentrating, as her brain wanders in a fog, everything cloudy and sluggish. On bad, she is short-tempered with her friends, often being asked if she is doing okay. Brittney, an actual Casper College student who asked that her real name not be used, said she would overreact to all frustrations, no matter how small, in part because of her morning headaches.
“The worst part is that I was always sick, and struggled with my weight because I was no longer eating healthy food.” Upon seeing her family doctor, she discovered that most all of her issues were tied to a lack of quality sleep each night, an issue that impacts 65 percent of students today, according to the American Academy of Sleep Medicine and Sleep Research Society.
Snooze or Lose: Why College Success Hinges on Pillow Time
“Part of the problem is we have this culture that says, ‘Well, I can do this on 4 hours of sleep,’” said Casper College’s Director of Student Health Traci Hasely-Harshman, who has been providing medical care to students for 34 years. “Many students have family to take care of, they have friends, they have school, they have assignments… they have so much stuff, and sleep is the first thing that they decide to sacrifice to accomplish all the other things.”
Hasely-Harshman admits she doesn’t see many students who come to the college’s health center solely complaining of lost sleep, though she has found that those suffering from tension headaches, generalized body aches, weight gain, anxiety, emotional volatility, depression, social withdrawal, and loneliness can all be attributed in some way to insomnia and poor sleep. Likewise, she said there are numerous studies that show sleepless nights can adversely affect academic performance and interpersonal relationships in college students.
Solutions for these students often depend on the causes for the lost sleep, Hasely-Harshman said. For example, high levels of stress and anxiety have a direct correlation to lost sleep, and are much more common for college students than 20 years ago. In this case, she often advises students to incorporate more movement into their day, even just 20-30 minutes of walking, a quick gym session or a yoga session. Another suggestion includes simple breathing exercises that ask you to inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds, then repeat three or four times. She is also a fan of journaling and listening to sleep music to reduce stress.
Another cause, Hasely-Harshman notes, is many students have poor sleep hygiene habits including the use of electronics too close to bedtime, which can suppress the body’s levels of natural melatonin. Others take naps too late after 2 p.m. or for longer than 30 minutes; both can also interrupt sleep cycles. Finally, some students struggle when they use their bed as a study space or dining table. “Studies show that we should really use our beds just for sleep,” Hasely-Harshman said. “Don’t use it as your desk, as your study place, or as your eating place. Use your desk for studying. Make the bed comfortable and make it only for sleep.”
A third possible culprit is our consumption of caffeine and energy drinks, especially those enjoyed later in the day. Hasely-Harshman recommends cutting off caffeine by noon and is particularly emphatic about energy drinks: “No energy drinks, period,” she said.
Lastly, there is the hectic life of a college student which often leads to overwhelming demands from school, family, friends, work, sports, clubs and class assignments. “Many times, sleep is the first thing sacrificed, which must change,” Hasely-Harshman said.
The problem is that sleep is the time when the body mends itself, repairing its cells, reducing inflammation, and consolidating memory and focus. Without sleep, Hasely-Harshman said the body breaks down. “Lack of sleep plays a huge role in high blood pressure, cardiovascular health, and a weakened immune system. If you are run down, you are much more likely to get sick,” she added. “It is critical for us all to get the sleep our body craves.”
Critical to Brittney was creating a sleep routine and learning to go to bed at the same time in the same way every night. At 9:30 p.m., she puts away her phone and begins to change for bed. She then uses the last 30 minutes to change into her sleep wear, to read for pleasure for 20 minutes (she’s enjoying Little Women by Louisa May Alcott as of this writing), then conclude with 5 minutes of meditation before turning out the lights. Now, she enjoys a restful nine hours of snooze every evening.
“I’ve learned sleep is a health necessity, not a luxury,” said the Casper College sophomore. “If you want to improve your overall wellness, I would start by prioritizing sleep.”
Story written by Peter VanHouten, Casper College communications instructor
At a Glance
- News Focus
- Impact of sleep deprivation on academic focus, emotional balance, and physical wellness
- Practical sleep hygiene strategies and lifestyle adjustments for college students
- Five Ways to Improve Your Sleep
- Establish a consistent sleep schedule
- Limit screen time before bed
- Avoid caffeine late in the day
- Create a habit of mindfulness and wind-down routines
- Utilize campus resources such as the Casper College Wellness Center on the second floor of the Student Union Building for medical care and mental health counseling
