Insomnia/Can't Sleep

College is a stressful and exciting time.  It is not unusual for students to experience difficulty sleeping.  This may mean that they can't get too sleep, can't stay asleep, or that they just feel the shouldn't sleep so they can get work done.  Without sleep, we have no ability to think clearly, retain information or manage our mood or stress levels. 

Research

The following information was taken from the American Academy of Sleep Medicine.  

• • Sleep loss leads to learning and memory impairment

  • Decreased attention and vigilance

  • Negatively affects academic performance and daytime functioning

  • Insomnia contributes to higher rates of mental health concerns

  • College students that pull "all nighters" are more likely to have a lower GPA

Breaking Bad Sleep Habits

Once we get into poor sleep habits they can be difficult to break.  Below are some ways to help you get back on track. 

• • Go to bed earlier

  • Don't stay in bed if you can't sleep.  Get up and do something soothing.  Typically if you are still up 30 minutes later, you should leave the bed. 

  • Use your bed for sleeping.  Don't use your bed to study, read, etc. 

  • Limit or eliminate naps.

  • Follow a sleep schedule every day. 

  • Avoid caffeine and high sugar snacks/drinks.

  • Create a wind down time at least 30 minutes before you go to bed. 

  • Dim the lights at night so your body knows it's time to start getting sleepy. 

It's important to try these good sleep hygiene practices for longer than just a day or even a week.  Your body needs time to adjust as well as your mind.  It may be difficult for you to see any benefit if you are only trying things for a day or two. If you have consistently attempted to do the above actions, and you still can not sleep well or feel exhausted, schedule an appointment with your doctor. 

More Information

What to do when your mind is racing and you can't sleep

Self Care - Sleep

The Importance of Sleep for College Students

Effects of Rest on College Students

For more information check out the Sleep page.