If you’re a college student, it is possible that you are struggling with sleep deprivation. According to Hershner and Chervin’s article in the National Institute of Health, 50% of college students exhibit sleep deprivation.1 Unfortunately, sleep deprivation can have immediate mental health effects on college students. Research has shown that sleep, depression, and anxiety are closely related.2 Sleeping issues such as sleeping for the majority of the day, not getting enough sleep to function, and the inability to stay asleep may be markers of mental health challenges.
Due to the prevalence of sleep deprivation outlined by Hershner and Chervin’s article, many students take it upon themselves to find a way to stay awake. Many college students attempt to remain awake through substance abuse, potentially increasing the severity of the sleep problem. According to a 2024 study by Malinauskas et.al, 67% of energy drink users consumed them to compensate for a lack of sleep.3 One may start to use substances to stay awake when the solution truly lies in getting enough sleep for the next day. A dependency on any substance that decreases sleep, although well-intentioned, only causes the need for more sleep, creating a cycle that will only change through healthy sleeping patterns.
Developing healthy habits around sleep is imperative for student’s well-being. According to the Newport Institute’s article “Mental Health Effects of Sleep Deprivation in College Students,” college students can use these tips to improve sleep hygiene4:
- Decrease technology use before bedtime
- Pick a bed/wake time and stick to it
- Avoid naps and caffeine
- Exercise
Sleep is an essential part of a college student’s experience, and creating healthy habits around sleep can produce many benefits. It is well known that college is a stressful and busy environment. However, with these tips in mind, it is possible to have a healthy sleep schedule and to enjoy what college has to offer.
If you find that sleep is difficult for you, therapy can help! Therapy can address the stressors impacting sleep, such as anxiety, depression, or others. Techniques are often given to patients to use as tools for relaxation, self-awareness, and support, often resulting in much improved sleep. Protected Roots Integrative (PRI) Treatment Center offers evidence-based treatments tailored to the unique sleep needs of each individual, ensuring a holistic approach to a good night’s sleep.
References:
- Oginska H, Pokorski J. Fatigue and mood correlates of sleep length in three age-social goups: school children, students, and employees. Chronobiol Int. 2006;23(6):1317–1328.
- Buysse DJ, Angst J, Gamma A, Ajdacic V, Eich D, Rössler W. Prevalence, course, and comorbidity of insomnia and depression in young adults. Sleep. 2008;31(4):473–480.
- Malinauskas BM, Aeby VG, Overton RF, Carpenter-Aeby T, Barber-Heidal K. A survey of energy drink consumption patterns among college students. Nutr J. 2007;6:35.
- Newport Institute Staff. (2022, February 24). The mental health effects of sleep deprivation in college students. Newport Institute. https://www.newportinstitute.com/resources/mental-health/sleep-disruption/
Dr. Warter received his doctorate in Clinical Psychology from The Wright Institute in Berkely, California, completed his Predoctoral Internship at USC’s Children’s Hospital Los Angeles, and was a Postdoctoral Researcher at USC’s Institute for Integrative Health and Wellness. Dr. Warter has also been trained at UCSF School of Medicine, Kaiser Permanente, and in community clinics in rural, underserved communities in Argentina and Paraguay. Dr. Warter has received training in providing parents with guidelines to help prevent behavior problems and enhance communication skills and strategies to promote children’s social, emotional, and academic competence. Dr. Warter has also published and presented at the University of Naples and the University of Buenos Aires on subjects related to Third Culture Kids and the impacts of Social Media on Personality and Self Esteem.
Dr. Charles Warter, PsyD
