If you are like most college students, then your relationship with sleep might be a complicated one. There’s no denying that we love sleep, in fact we can’t seem to get enough of it (as evidenced by the number of sleep memes out there). But have you ever considered the quality of your relationship with sleep? Maybe you push it away in favour of other things: binge-watching Netflix, one more hour of fun with friends, or even just scrolling mindlessly through social media.
This week I attended the Poor Sleep and Insomnia Workshop, organized by Concordia’s Campus Wellness and Support Services. The workshop was given by Psychologist Dr. Jewel Perlin and Health Promotion Specialist Gabrielle Szabo in the Health Services conference room. While a lot of the facts mentioned are things most of us have heard before, still the 20 or so people that I sat behind in the conference room were diligently taking notes on the presenters’ every word and slideshow image. So, it probably goes without saying that we could definitely benefit from hearing these pearls of wisdom again.
Why is sleep so important? Basically, it helps us to process and make sense of the information we take in throughout the day. Along with proper nutrition and exercise, sleep also keeps our physical, emotional, and mental health in check. To sum up, Dr. Perlin says sleep is as integral to being a person as water and air.
How much sleep should you get? We’ve all heard the standard eight hours rule, but really, it’s personal. What works for you might not work for someone else, and what works for you tonight may not necessarily work for you next week. A solid seven to eight hour of sleep is what most human beings need, but ultimately it’s up to you to gauge the number of hours your body and mind need in order to feel good and function at an optimal level. Dr. Perlin also warns against trying to train yourself to get less sleep; that kind of thing is genetic, and we simply can’t fight it.
What happens if you don’t get enough sleep? When asked by the presenters what happens after a night of poor sleep, these were the kinds of answers volunteered by the room: we feel weak, confused, irritable, and simply not ourselves. But aside from poor performance and low mood, a consistent lack of sleep can lead to more sustained and potentially serious health concerns. Things like high blood pressure, hormonal imbalances, junk food cravings, and depression are just a few of the battles that can accompany a poor sleep lifestyle.
What causes poor sleep? And now for the things we know but conveniently forget: poor sleep is largely linked to external factors. Consider your caffeine intake (that means coffee, tea, chocolate, sodas and energy drinks) and when you plan your meals in relation to your bedtime. While alcohol might help you fall asleep initially, it interferes with a good, restorative rest. Szabo and Dr. Perlin suggest taking a look at your designated sleep space (a.k.a your bed); if it is it cluttered, filled with books and electronics, too hot or cold, or even too bright, these are factors that are going to keep you up at night. The good news is these habits and environmental factors are quite easy to change.
The takeaway and developing your own solutions Now at this point you might be thinking: I’m a student, my whole life is built on lack of sleep! And you’re not alone. As students, the constant stress of deadlines, exams, part-time shift work, extracurricular activities and the very real FOMO seem to force us to prioritize everything over sleep. Even when we finally get to bed, racing thoughts can often get in the way of a good night’s sleep. While these are factors that seem impossible to change right now, they can at least be addressed with baby steps.
Dr. Perlin suggests keeping a sleep diary for a couple of weeks (or even just a week) to identify some of the problems you’re experiencing, then commit to tackling just one of those issues, and see where that takes you. Maybe it won’t lead you to going to bed every night at 9:30 p.m., but it will at least put you on the right path.
Another solution is to develop good sleep hygiene, or a pre-sleep routine. Szabo and Dr. Perlin condone adopting some of the many techniques and exercises out there (including some great apps to help you wind down and calm your thoughts. Know that pulling all-nighters is not always the most beneficial way to ace mid-term week, and remember good sleep is not an indulgence; it’s a biological imperative!
Sleep tight, Collegiettes!