You can take many steps in their everyday lives to improve their mental health, one of the main factors is sleep (1).

Poor sleep can impact tension, irritability, depression, confusion, reduced life satisfaction, or poor academic performance (2).

Yet more than 75% of students report getting less than 8 hours of sleep on average on weeknights over the last 2 weeks according to the Fall 2024 ACHA-NCHA IIIb Reference Group survey of 33,763 college students across 48 institutions (3).

A recent study looked at sleep and stress levels (4)

32 college students recorded their daily sleep duration using a wristband for six days and took a survey of stress, resilience, and sleep quality.

What were the results? 

• Poor sleep quality is associated with greater perceived stress (4)

• Lack of sleep can make students more vulnerable to stressful situations(4)

• Insufficient sleep for five consecutive nights can alter the evaluation of neutral and pleasant stimuli, leading to a more negative perception (4)

• Improving self control impacted the relationship between sleep and stress (4)

What are some caveats?

• The findings of this study build on another study which showed that sleep deprivation can increase the stress hormone cortisol by up to 21% (5)
• This is 1 small study and further research is needed
• Participants were recruited through convenience sampling, which may introduce selection bias (4)
• While sleep duration was measured objectively using a Fitbit, and self-reported data  of the study can be subject to inaccuracies due to bias and social desirability bias(4)

What are some ways of improving sleep?

The American Academy of Sleep Medicine suggests the following ways to improve sleep (6):

• Keep a consistent sleep schedule.
• Get up at the same time every day, even on weekends or during vacations.
• The National Sleep Foundation recommends 7 to 9 hours of sleep for young adults (7).
• Don’t go to bed unless you are sleepy.
• If you don’t fall asleep after 20 minutes, get out of bed.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and sex.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine in the late afternoon or evening.
• Avoid consuming alcohol before bedtime.
• Reduce your fluid intake before bedtime.

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By Ryan S Patel DO, FAPA OSU Psychiatrist

Contact: ryanpatel9966@outlook.com

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes.  With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

1. Patel R. Mental Health For College Students Chapter 7. Sleep strategies to improve mental health.
2. Buboltz WC Jr, Brown F, Soper B. Sleep habits and patterns of college students: a preliminary study. J Am Coll Health. 2001 Nov;50(3):131-5. doi: 10.1080/07448480109596017. PMID: 11765249.
3. American College Health Association. American College Health Association-National College Health Assessment III: Reference Group Executive Summary Fall 2024. Silver Spring, MD: American College Health Association; 2025.
4. Tafoya SA, Aldrete-Cortez V, Tafoya-Ramos F, Fouilloux-Morales C, Díaz-Olavarrieta C. Sleep and Perceived Stress: An Exploratory Mediation Analysis of the Role of Self-Control and Resilience among University Students. Int J Environ Res Public Health. 2023 Aug 11;20(16):6560. doi: 10.3390/ijerph20166560. PMID: 37623146; PMCID: PMC10454638.
5. Lamon S, Morabito A, Arentson-Lantz E, Knowles O, Vincent GE, Condo D, Alexander SE, Garnham A, Paddon-Jones D, Aisbett B. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan;9(1):e14660. doi: 10.14814/phy2.14660. PMID: 33400856; PMCID: PMC7785053.
6. http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
7. Hirshkowitz, Max et al. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health: Journal of the National Sleep Foundation, Volume 1, Issue 4, 233 – 243