College students tend to have an unhealthy relationship with sleep. From studying for tests and writing papers to having jobs and hanging out with friends, sleep is often the first sacrifice made when trying to balance everything.
But, before you say, “I’ll just watch one more episode,” at 2 a.m. or “I can get 4 hours of sleep and be fine the next day,” you might want to think again. We talked with OhioHealth physicians Dr. Jane Balbo and Dr. Krista Duval, who see patients at the OhioHealth Campus Care at Ohio University, to learn more about college students’ relationship with sleep.
The effects of sleep deprivation
A lack of sleep affects us in ways you may not realize. In college, it’s common to stay up way too late to cram for an exam or write a paper. In fact, many college students may even consider it normal. As a senior in college, I’ve been there; I thought, “With a little coffee in the morning, I’ll be fine… right?” Unfortunately, that’s not the case.
“There is very strong evidence that, even if you think you are someone who ‘does fine with a lack of sleep,’ you will not be able to retain information as well,” Dr. Balbo says. “And you will not be able to recall or store information that you studied into your long-term memory as well.”
On top of having a harder time remembering and retaining information while tired, it can make it harder for you to concentrate. It can also worsen depression and anxiety and trigger manic episodes in those who have bipolar disorder.
Aside from how tiredness affects you mentally, sleep deprivation weakens your immune system. When you are sleep deprived, your body releases a stress hormone that can make you crave certain types of food, such as carbohydrates, and your body will start storing energy in the form of fat.
So, for the sake of your overall well-being, make it a priority to get at least eight hours of sleep every night. Your body and mind will thank you!
The truth about naps
Now that we got the hardest part out of the way, let’s talk about the one thing all college students love: naps. Naps are great – to an extent.
Naps should be used only to recharge, not to make up for hours of sleep you missed the night before. Dr. Balbo and Dr. Duval recommend limiting your nap to 15-30 minutes. While that may not sound like much of a nap, any longer could be counterproductive.
Your brain has a hard time knowing what to do when you sleep for hours during the middle of the day and then again at night.
“It becomes confusing to our brains about when we’re supposed to be alert, awake, attentive and concentrating and when we’re supposed to be turned off and sleeping efficiently,” Dr. Duval said.
That’s why 15-30-minute naps are great – they’re long enough to help you feel recharged and improve concentration, but not so long that it disorients your brain.
Is taking melatonin worth it?
Lying in bed for what feels like hours (and maybe sometimes is) trying to fall asleep is miserable. Many people turn to melatonin when they can’t stop tossing and turning while trying to fall asleep. Melatonin is a chemical in our bodies that helps us sleep, so people may think they’re taking something harmless and natural.
While our bodies do produce melatonin, over-the-counter melatonin is a little different. Because melatonin is considered a supplement, it isn’t regulated by the FDA, which means that you may not be getting exactly what you think you are.
Another problem with over-the-counter melatonin is that the doses are too high – you should start with 1 mg or less, but it’s challenging to find any in stores with a dose less than 5 mg. Taking too much melatonin creates, you guessed it, another problem – your body can become adjusted to the amount of melatonin you take, which can desensitize your brain to melatonin receptors, therefore altering your normal day-night rhythm.
Your best alternative to melatonin is tea. Tea is also unregulated, but there are many trusted brands on the market. Dr. Balbo and Dr. Duval recommended drinking teas such as chamomile, passionflower, kava kava and valerian root. The Sleep Foundation does a great job explaining the benefits of different sleepy teas.
Dr. Duval stressed the importance of taking away substances before deciding to add them to treat insomnia, which is best achieved through behavioral changes.
Tips for a better night’s rest
At the end of the day, only you can ensure you get a good night’s sleep. Dr. Balbo and Dr. Duval gave these tips to help you get the best sleep possible:
- Stick to a consistent sleep schedule. Wake up and go to bed at the same time every day – yes, that means weekends too! Try some of these sleep apps to help yourself build a routine.
- Use your bed only for sleep, reading and sexual activity. Avoid using your bed for watching tv, texting, studying and eating.
- Make your room as quiet and dark as possible. Bad news for those who have music or a fan on to help you sleep better: they actually stimulate your brain. It’s best to turn off all your devices before you go to sleep and use earplugs if you need to block out any noise.
- Don’t drink caffeine after 12 p.m. I know this is hard for a lot of college students (myself included), but try to keep your caffeine fix to the morning.
- Don’t drink alcohol close to bed. While alcohol can make you feel tired, it affects your sleep cycles and your quality of sleep, which can lead to waking up in the middle of the night and metabolic changes with blood sugars.
Some of these tips may sound like overwhelming changes, but making them can really help you in the long run. If you try to make these changes and still can’t seem to fix your sleep schedule, there may be a bigger issue. Take this short quiz to see if you show symptoms of an underlying sleep condition. Now, hit pause on Netflix, save your Word docs, close your textbooks, and get some rest!
About the authors
College 101 is a collaborative series between OhioHealth Marketing and Communications Interns Katie Emmons, Alice Demith, and Erica Wetzler.
