by Robert T. Hughes, MD, Director of Student Health Services

Sleep: The Bedrock of Success

As we near final examinations, I would like to take a moment to focus on a vital component of your adult child’s success and overall wellbeing – sleep. The college years are an exciting time filled with new experiences, challenges and opportunities for growth. Amidst the fervor, it is essential not to overlook the profound impact that sleep has on our students’ health, academic performance, and emotional resilience.

Physical Health

Sleep plays an integral role in maintaining overall health. Adequate sleep supports the immune system, reduces the risk of chronic illnesses, and helps regulate hormones that influence appetite. At the Health Center, the incidence of illness in our patients increases toward the end of the semester with accumulation of sleep debt in our population. This correlation is more than coincidence.

Academic Success

Sleep is not just a luxury; it’s a foundational pillar that supports academic achievement and personal development. College students often face sleep deprivation due to busy schedules, social activities, and academic demands. Scientific research has shown that this sleep debt has detrimental effects on their concentration, memory and class performance. There is also emerging evidence that adolescents are sleeping less and less these days. Young adults need more sleep and have natural circadian rhythms programmed for later bedtime and awakening than older adults. The current literature points to college age students needing close to 9-hours of sleep per night to perform optimally. During sleep, the brain organizes and consolidates into memory the learning from the day. When students prioritize sleep, they are more likely to absorb information effectively, think critically, and engage actively in classroom activities.

Encouraging healthy sleep habits can also contribute to improved time management and productivity. When students establish consistent sleep routines, they develop a sense of discipline that extends to other aspects of their lives. Effective time management leads to a more balanced life, allowing students to excel academically while also engaging in extracurricular activities and maintaining social connections.

Mental Health

College students who prioritize sleep are better equipped to manage stress, anxiety, and depression – all of which are common challenges in the transition to independent living. Some of the same hormones that affect our physiological processes also have strong effects on mood. A good night's sleep is like a reset button for the brain.

Tips for Supporting Healthy Sleep Habits:

  1. Establish a Routine: Encourage your child to maintain a regular sleep schedule, even on weekends. Consistency reinforces the body's internal clock and helps improve sleep quality.
  2. Create a Sleep-Friendly Environment: Ensure their sleep environment is conducive to rest. A comfortable mattress, dark curtains, and a quiet space can make a significant difference.
  3. Limit Screen Time Before Bed: The blue light emitted by screens can disrupt sleep patterns. Encourage them to wind down by reading a book or practicing relaxation techniques instead.
  4. Watch Caffeine Intake: Remind your student that consuming caffeinated beverages, especially in the afternoon and evening, can interfere with falling asleep.
  5. Prioritize Stress Management: Help your child develop effective stress-coping mechanisms, such as prayer, exercise, or journaling, which can contribute to better sleep.

By prioritizing sleep, your student will be better equipped to embrace the college experience fully.  As partners in their educational journey, let's work together to ensure that they have the foundation they need for success – both academically and in their personal lives.

Here's to a year filled with health, achievement, and rejuvenating sleep!