Are you struggling to get enough sleep as a college student? You're not alone. With midterms, Spring Break, and St. Patrick's Day festivities all competing for your attention, it can be difficult to prioritize healthy sleeping habits. That's why Sleep Awareness Week, hosted by the National Sleep Foundation from March 10–16, is the perfect time to focus on improving your sleep routine.
To help shed some light on the importance of sleep, we spoke with Dr. Brad Wolgast, a licensed psychologist and board-certified behavioral sleep medicine specialist. Dr. Wolgast emphasizes the recommended amount of sleep for young adults between the ages of 14 and 25—9.25 hours per night. However, most college students only get around 6.25-6.5 hours of sleep, which is significantly less than what is needed for optimal functioning.
So why aren't students getting enough sleep? Dr. Wolgast points to the prevalence of screens, over-scheduling, and excessive caffeine consumption as common culprits. Our modern lifestyles often involve constant screen time, leading to a racing mind when trying to fall asleep. Additionally, irregular sleep schedules and late-night caffeine consumption can disrupt your circadian rhythm, making it harder to fall and stay asleep.
But fear not, there are steps you can take to improve your sleep habits. Dr. Wolgast recommends aiming for 7.5-8 hours of sleep per night, waking up at a consistent time each day, and getting exposure to natural sunlight to regulate your circadian rhythm. Avoiding caffeine in the afternoon, exercising close to bedtime, and consuming alcohol or marijuana before sleep can also help improve your sleep quality.
Remember, sleep plays a crucial role in maintaining both your physical and mental health. Lack of sleep has been linked to an increased risk of suicidal thoughts, depression, and anxiety. By prioritizing your sleep and seeking help if needed, you can improve your overall well-being and academic performance.
If you're struggling with sleep issues, don't hesitate to reach out for support. The Center for Counseling and Student Development (CCSD) at your university offers services for students experiencing sleep problems, including treatment for insomnia and nightmare disorders. Take control of your sleep and prioritize your well-being—it's the key to a successful college experience.