The Importance of Quality Sleep for College Students

According to the American College Health Association (ACHA), sleep is a significant concern for college students. Surveys show that more than half of U.S. college students want to learn more about sleep from their universities, yet only a quarter report receiving such information.

The science on sleep is clear: Poor sleep decreases mental capacity and compromises mental and physical health. The consequences of sleep deprivation and daytime sleepiness are especially problematic and can result in:

• Compromised learning
• Confusion
• Depression
• Impaired mood
• Increased risk of motor vehicle accidents
• Irritability
• Lower grade point averages
• Reduced life satisfaction

There is a pressing need for more awareness of the connection between mental health and sleep quality. For students to learn more effectively and enjoy mental clarity, robust productivity, motivation and overall well-being, sufficient high-quality sleep is essential.

Sleep and emotional well-being

There is a close relationship between mood, emotion, stress and sleep. Poor or insufficient sleep can decrease positive emotions and increase negative reactions to stress. Additionally, sleep disturbances often contribute to the onset and worsening of different mental health issues, such as depression, anxiety and even suicidal thoughts. Research on sleep deprivation indicates that healthy individuals may experience heightened anxiety and distress after poor sleep, while those with existing mental health disorders are more prone to chronic sleep problems. These persistent sleep challenges can, in turn, intensify psychiatric symptoms and elevate the risk of suicide.

It’s not just about the amount of sleep but also the quality. Disrupted sleep can negatively impact emotional well-being even if the total sleep duration is adequate. Studies show that sleep deficiency changes activity in some parts of the brain. Students who are sleep deficient may have trouble making decisions, solving problems, controlling their emotions and behavior, and coping with change. Sleep deficiency has also been linked to depression, suicide and risk-taking behavior. Studies also show that a good night’s sleep improves learning and problem-solving skills and helps students pay attention, make decisions and be creative.

Identifying and addressing sleep problems is critical to alleviating the severity of mental health problems. Sleep is a necessity, not a luxury.

Ways to help students

Dr. Eric Davidson’s study, “Predictors of Sleep Quantity and Quality in College Students,” suggests community colleges and universities prioritize quality sleep as a topic within introductory health and other health-related academic courses. Emphasis should be placed on sleep hygiene and skill-building strategies. In addition, student affairs and student employment practitioners can provide comprehensive sleep education programs that may include:

• Adapting student work hours to help promote better sleep
• Cognitive behavioral therapy-based interventions in-person or online
• Individual and group sleep hygiene educational interventions
• Learning series on sleep length and quality for newly hired on- and off-campus student employees
• Mindfulness-based stress reduction, including deep breathing, meditation and relaxation
• Parent and family club initiatives
• Pre-matriculation online learning series
• Screening and motional interviewing of sleep quality and problems
• Sharing educational content on social media
• Sleep assessments

Highly active students are more likely to have shorter sleep lengths and poorer sleep quality. Staff working with these busy students can help by:

• Expressing concern to students who may be over-engaged in activities, student leadership positions, extra-curricular pursuits, athletics and campus employment
• Include sleep related education and interventions in new student and transfer student orientations

In Principles and Practice of College Health, McNeil and Davidson stress that strategies must be implemented to create an environment that promotes sleep, rather than detracting from it. These strategies include:

• Decrease late assignment submission times, not allowing online submissions after 9 p.m. or before regular office hours
• Include a sleep statement to course syllabi which denounces poor sleep as a token of academic effort and social capital
• Redesign living spaces to help enhance sleep hygiene:
  • Include sleep preference questions on roommate selection pairing surveys

  • Install lights that dim during sleeping hours

  • Reduce building temperatures at night

• Reduce hours of operation for campus services during the late night/early morning hours
• Refrain from selling popular highly caffeinated beverages and energy drinks
• Set and enforce quiet hours

Prioritizing sleep is vital for college students striving for academic success and overall well-being. By recognizing the profound impact of sleep on mental and physical health, both students and institutions can work together to foster environments that encourage healthier sleep habits. Whether through implementing sleep-friendly policies, promoting education on sleep hygiene or creating supportive campus spaces, addressing the sleep challenges faced by students is essential. Remember, quality sleep isn’t just a luxury—it’s a foundation for achieving balance, resilience and a thriving college experience.

Watch this video to learn more about the effects of sleep deficiency on the brain and body.