Benefits of Sleep

As a college student most days can be long and overwhelming and with everything going on, it can interfere with your sleep. The recommended sleep time for college students is 7-9 hours and numerous college students have a difficulty meeting that requirement. This page will shed light on how important getting enough sleep is, as well as to share information regarding interventions to improve sleep quality amongst college students.

Sleep and Mental Health

Mental health affects many people, especially college students as they are in the age range that mental health affects the most (18 years-24 years). Mental health, which includes depression and stress, has an association with sleep quality. Positive sleep quality often results in less depression and stress (Wang, 2021).

Mental Health Interventions

Cognitive Behavioral Therapy:

Psycho-social intervention that aims to improve mental health by focusing on cognitive distortions (thoughts, beliefs, and attitudes).
It is shown to have a significant effect on improving college student sleep quality and reducing sleep insomnia (Wang, 2021).

Mindfulness Training Programs:

These programs were seen to have a positive correlation between physical health, better quality of sleep, and positive changes in mood and perceived stress (Wang, 2021).

Sleep and Physical Health

There is a positive association between sleep quality and physical activity. Researchers found that as little as walking, which is considered moderate exercise, can improve sleep quality (Wang, 2021). It was also found that better sleep quality can result in more energy and motivation to want to participate in physical activities.

Physical Activity
Intervention: Structrual Exercises

Biodanza:

A system of self-development that uses music, movement, and positive feelings to deepen self awareness and promote emotions (Wang, 2021). This was seen to have a positive effect on depression and stress.

Baduanjin:

A Chinese traditional exercise that combines movements of breath and mind.

Sleep and Academic Performance

Poor sleep quality can be seen to have a negative effect on academic performance. This association can be attributed to the effect of poor sleep on cognitive memory (Chiang, 2017). Good sleep quality has shown to improve academic performance.

Additional Interventions

Energy Drinks and Alcohol Consumption:

Consumption of energy drinks and binge drinking alcoholic beverages are seen to lower sleep quantity. Lowering the consumption of both could result in a greater sleep quantity and quality (Wang, 2021).