Odds are, if you are a college student, you likely haven’t been sleeping enough lately. In addition to feelings of exhaustion, lack of sleep has the potential to exasperate the effects of depression and anxiety (1). Poor sleep habits are extremely common among college students, and a large study found that over 60% of college students are categorized as poor-quality sleepers. Of the students in the study, 79% of the students typically went to bed after midnight, and only a measly 24% claimed to get an adequate amount of sleep (4). College is a huge transition for nearly everyone, and students often sacrifice sleep in order to prioritize other aspects of being a college student such as grades, social life, exercise, part-time job, research, volunteering, etc. (2). This is why it is so important to keep in mind that you are not alone in your struggle to get adequate good-quality sleep and that there are ways to change these habits if you are open to guidance.
Before attempting to remedy the issue, we have to first find the root of the problem. If you’re wondering why you’ve been feeling overwhelmed, sick, hungry, etc. and your symptoms of anxiety and depression have worsened, it is crucial to ensure that you are getting enough sleep. Feel free to click on this link to watch a TED talk by Dr. Matthew Carter and learn more about the science of sleep (and the art of productivity): https://www.ted.com/talks/dr_matthew_carter_the_science_of_sleep_and_the_art_of_productivity/transcript?language=en. He does a great job of explaining just how essential sleep is for college students, and why it is so prevalent in this specific population.
If you are the type of person to feel constantly overwhelmed and exhausted from the amount of work you do during the day, yet you stay up extremely late using technology such as video games or social media on your phone, there is a reason, and no — you are not the only one. This habit even has a name: revenge bedtime procrastination. This often happens when you feel a lack of control over your personal life, so you force yourself to take the time to do whatever you want (such as scrolling on TikTok for hours) even if it means that you get far less sleep than you need. If you are curious to learn more, this is the link to a post about sleep procrastination: https://www.wired.com/story/sleep-procrastination-psychology-tips/. Going to bed so late and waking up so early — as many college students do — can significantly impact mental health, and worsen symptoms of depression and anxiety.
So how can you begin to improve your quality of sleep? It is so important to relax and destress at the end of the day before trying to sleep, even if it is only for 5-10 minutes each night. Finding a good bedtime routine is another great way to create stability when life feels absolutely overwhelming. Getting better sleep consistently will not cure anxiety/depression, but it will ensure that your mind and body have the ability to recover and heal daily. Sleep duration and quality affects behavior, mood, cognitive performance, motor function, long-term memory, working memory, attention, higher order executive function, etc. In addition, sleep is neuroprotective and allows neurons to rest and regenerate in order to be able to think clearly (3). Without adequate sleep, it will be nearly impossible to improve overall mental health since our basic human needs are not being met.
If you are looking for information and advice relating to sleep and mental health, this is a list of resources that can help if you don’t know where to start:
- Tips from the Wexner Medical Center on how to improve sleep: https://wexnermedical.osu.edu/sleep-disorders/tips-for-healthy-sleep
- Apps that may may help improve sleep quality: https://www.sleepfoundation.org/best-sleep-apps
- A link to OSU’s counseling and consultation services page: https://ccs.osu.edu/services/mental-health-support#:~:text=Go%20to%20the%20Emergency%20Room,you%20or%20your%20loved%20ones.
- Breathing exercises for better sleep: https://www.sleepfoundation.org/sleep-hygiene/best-breathing-exercises-for-sleep
- Information from Columbia University about the link between sleep and anxiety/depression: https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health
References
- Blackwelder, A., Hoskins, M., & Huber, L. (2021, June 17). Effect of inadequate sleep on frequent mental distress. Preventing chronic disease. Retrieved April 3, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8220958/
- Dinis, J., & Bragança, M. (2018). Quality of sleep and depression in college students: A systematic review. Sleep science (Sao Paulo, Brazil). Retrieved April 3, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361309/
- Eugene, A. R., & Masiak, J. (2015, March 3). The neuroprotective aspects of sleep. MEDtube science. Retrieved April 3, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
- Nyer, M., Farabaugh, A., Fehling, K., Soskin, D., Holt, D., Papakostas, G. I., Pedrelli, P., Fava, M., Pisoni, A., Vitolo, O., & Mischoulon, D. (2013, May 16). Relationship between sleep disturbance and depression, anxiety, and functioning in college students. Depression and anxiety. Retrieved April 3, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3791314/