Sleep isn’t a priority for many college students. It’s easy to put it off when you’re juggling late classes, studying, work, and social plans. Some people view exhaustion as an expected part of being a student.
However, sleep is closely tied to how we think and feel. A lack of sleep can affect your mood, focus, and emotional resilience. These negative effects can be especially serious when a mental health condition, like depression or anxiety, is present.
Troubled sleep can make it harder to manage mental health struggles and contribute to new ones. Understanding the connection can help you protect your rest and prioritize your mental health.
Call 888-491-3722 Today.
Our Admissions Counselors Are Here to Help You.
Bedtime Procrastination: Why You Stay Up Even When You’re Exhausted
Many college students put off sleep, even without an upcoming exam to study for. It’s common to lose track of time while viewing social media or chatting with friends. However, this habit can have real consequences, even if one is usually a “night owl.” Research shows that delaying sleep for leisure is linked to shorter, lower-quality sleep. This applies even if one is naturally a late sleeper.
Scientific American notes that students are especially prone to such sleep delays. Many students delay sleep to catch up on personal time after a busy day, even when they’re exhausted. This is sometimes called “revenge” bedtime procrastination because students want to make up for lost time during the day. Studies show that access to social media, social pressure, and stress can all fuel this kind of behavior.
Stanford offers some strategies to combat bedtime procrastination. These include:
- Identifying and addressing sources of stress in your life to free up time and energy elsewhere
- Taking on less work to create better balance during the day
- Setting consistent bedtime and wake-up times
- Stopping use of devices within 30 minutes of bed
- Creating a more relaxing sleep environment that encourages solid rest
The Connection Between Sleep and Mental Health
Sleep and mental health affect each other significantly. Stanford notes that people with insomnia are 10 times more likely to have depression and 17 times more likely to have anxiety versus the general population. At the same time, they note that mental health problems like depression and anxiety can contribute to sleep issues.
These connections are especially relevant for college students, who often don’t get nearly enough sleep. One major study of college students found that each additional night of insufficient sleep led to a 20% or higher risk of mental health symptoms. Another study found that students with sleep disturbances reported more intense anxiety and poorer daily functioning than those whose sleep was undisturbed.
The “chicken and egg” nature of sleep and mental health can make it difficult to break bad habits. Addressing sleep problems early can reduce the risk of these conditions developing or worsening. In addition to the strategies above, avoiding caffeine and alcohol before bed can promote healthier sleep. If sleep issues persist for weeks or months, Stanford Medicine recommends visiting a sleep specialist. They can help you determine any underlying causes for your sleep troubles, like sleep apnea, and recommend effective treatment.
Why Anxiety Gets Worse at Night and What You Can Do
For many people with anxiety, the evening hours are the most difficult. Classes, work, and conversations with friends can easily occupy your mind during the day. At night, there are fewer distractions available. This can explain why many college students seek out such distractions and delay sleep.
When someone gets caught in a cycle of anxious thinking, it is known as rumination. Rumination at night is strongly connected to sleep issues like insomnia. If you lie awake worrying about an upcoming exam or an awkward conversation you had earlier in the day, you are likely ruminating. It’s an easy trap to fall into that can have major consequences for your sleep and mental health.
When someone struggles with rumination at night, a negative cycle can form. Anxiety makes it harder to fall asleep, and a poor night’s sleep makes the next day’s anxiety harder to manage. In addition to making someone prone to anxiety, insomnia can also make someone more prone to panic.
If you struggle with nighttime rumination, John Hopkins Medicine and NPR note some strategies that can help. These include:
- Tensing and relaxing muscle groups one at a time, inhaling when you tense and exhaling when you relax
- Gently and deeply breathing in and out for five minutes, focusing on your breath
- Working on yoga, tai chi, or meditation during the day
- Setting a wind-down time earlier in the evening to relax before attempting to sleep
- Scheduling “worry time” during the day, where you think about your worries and obligations for a set period instead of at night
If nighttime anxiety continues despite your best efforts, other interventions are available. These may include specialized therapeutic techniques, like cognitive behavioral therapy for insomnia (CBT-I), that can help you associate sleep with relaxation instead of anxiety. Some medications can also help you sleep or combat anxious thinking. A medical professional can help you determine the right treatment for your needs.
Find Support for Your Mental Health at Luna Recovery for Women
Everyone has a bad night of sleep now and then. However, when sleep issues persist, they can have major impacts on your mental and physical health alongside your academics. If you’re experiencing sleep and mental health issues together, consultation with your primary care provider or a therapist can help you understand what you’re experiencing and determine what support may be appropriate.
If you are struggling with your mental health and are looking for an outpatient treatment program, we are here to help. Luna Recovery for Women is proud to offer women-centered mental health and addiction treatment that empowers women to heal in a compassionate, supportive, and understanding environment.
To learn more about treatment options, and our Brookline, MA location catered to college students, please contact Luna Recovery for Women at (888) 491-3722 today.