Sleep

Getting enough quality sleep can be tough in college. With constant pressures to perform academically and an overload of clubs and activities, sleep often falls to the bottom of the priority list. However, sleep plays a crucial role in every dimension of your wellbeing. Sleep is the time in which your body and brain repair and recover from the day. According to the Sleep Foundation, college students need 7–9 hours of sleep each night to stay sharp and perform their best throughout the day.

 

 

COLLEGE AND SLEEP

College is often portrayed as a time when students pull all-nighters and run on caffeine and minimal sleep. In some circles, bragging about how little sleep you got before a big exam is almost a badge of honor. But in reality, this sleep-deprived lifestyle is a fast track to burnout. While it might feel productive to cram all night, research consistently shows that students who get a full 8 hours of sleep perform significantly better on exams than those who stay up studying. Being well-rested doesn’t mean you’re lazy, it means you’re taking care of your brain. Prioritizing sleep is one of the smartest forms of self-care you can practice in college.

 

 

SLEEP STRATEGIES

If you are having trouble falling asleep, or struggle with consistent quality sleep, consider the following sleep strategies. However, if you are concerned about your sleep, it’s important to make an appointment with your provider to discuss possible causes and solutions.

  • Follow a consistent sleep schedule: While schedules in college are always changing, try your best to go to bed and wake up at the same time everyday. Eventually your body will remember when it's time for bed and will naturally make you sleepy around your designated bedtime.
  • Create a buffer zone: Intentionally shut down busy activities including studying, social media, and electronics  for about 20 minutes to an hour before the actual time you want to go to bed. This strategy can help you let go of a stressful day and help quiet your mind before sleeping. During this time consider reading a lighthearted book, journaling, or listening to soft music. 
  • Practice grounding exercises: Grounding techniques are simple movements or visualizations that can help calm an anxious or busy mind. An easy grounding exercise you can do anywhere is box breathing. For this exercise inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat this cycle as many times as needed. 

This image includes a box with an arrow that says start here. At each corner of the box its say exhale and inhale and alternates at each corner. There are arrows on each side of the box point to either inhale or exhale. To follow the box breathing exercise you should inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.

  • Create a morning and night routine: Following a consistent routine when you wake up and before you go to bed can help your body recognize when it's time to be awake or asleep. For example, if you always have a hot cup of tea and shower before bed, overtime those activities will help signal your brain that it is time to wind down for the night.
  • Create a restful bedroom environment: This can be tough as a student since you do not always have control over your living spaces. However, if possible, add calming decor, pick out comfortable bedding, turn down the temperature, and avoid studying in your bed.

 

(Source: The College Student's Guide to Mental Health, 2024)

 

ON-CAMPUS RESOURCES

Health and Counseling Services: Whether stress and burnout are affecting your sleep or you struggle with insomnia, whatever the reason, Health and Counseling services has licensed and experienced healthcare providers ready to support your mental and physical health. These providers offer walk-in crisis counseling, individual counseling appointments, medication management, evaluation and treatment of acute illnesses and minor injuries, consultations for off-campus referrals and much more.

Call 509-313-4052 or email studenthealth@gonzaga.edu to make an appointment. Walk-in crisis appointments are also available during normal business hours.

Office of Health Promotion

Stop by the office in Crosby 206 to chat about sleep habits or pick up ear plugs to help create a better sleep environment wherever you are.  

 

 

OFF-CAMPUS AND ONLINE RESOURCES

This article by the JED Foundation shares the ins and outs of navigating sleep while in college. Say goodnight to all-nighters and good morning to restful sleep.

Having a calming environment that promotes restfulness can be a game changer for those struggling to fall asleep. These sleep-friendly bedroom tips may be just what you are looking for.

 Lack of sleep can physically affect your body in many ways, but did you know that not sleeping or getting poor quality sleep can impact your mental health too? This article by the National Sleep Foundation describes how sleep and the mind are interlinked.

Caffeine is often an essential part of many people's morning routine; however, consuming too much caffeine and consuming later in the day can lead to disturbance in your sleep cycle and the quality of your sleep. The Sleep Foundation describes the impacts of caffeine on the body and sleep and alternatives to caffeine that can help you stay alert during the day.

While there are several apps that can track your sleep, this sleep diary can help you capture more helpful information about your sleeping habits.  Tracking your sleep can help you and your health professionals identify ways to improve your sleep.

In the United States, it’s estimated that 30% of adults and 66% of adolescents are regularly sleep-deprived. This isn’t just a minor inconvenience: staying awake can cause serious bodily harm.

 

MEDITATIONS

A quick guided body scan to help your mind and body relax before bed:

 

Can't fall asleep? Try this short sleep wind down meditation: 

A meditation for when racing thoughts are disrupting your sleep: