Typically, poor sleep habits are considered “normal” in college with late night study habits or partying. However, sleep deprivation or an inconsistent sleep schedule can have serious consequences on your mood and academic performance.
According to the Center for Collegiate Mental Health and other resources:
- 70% students show signs of sleep deprivation
- 60% of college and university students report feeling sluggish, tired, and sleepy on three or more days per week.
Students don’t often consider long term effects of sacrificing sleep:
- Sleep deficit affects: 1) academic performance; 2) quality of physical health; 3) quality of mental health
- Academic: sleep affects academic success (performance) and retention
- Physical: obesity, CVD, cancer, diabetes, accidents and even mortality (research is increasingly finding important effects on our physical health).
- Mental health: depression, anxiety, hyperarousal
Below are resources for you to explore and tips to implement into your routine. If you feel you continue to have sleep difficulties, first, be sure to speak to your physician to rule out any medical concerns. In addition to a medical appointment and the below strategies, please feel free to contact SCS for a consultation. We can provide support via Stress Relief Clinic with a sleep consultation, referral to a stress management groups, or referral to a sleep clinic.
Helpful Articles to Learn More:
- Causes and consequences of sleepiness among college students (Hershner & Chervin, 2014); include also response by Wolgast (2016)
- Insomnia and Depression: Birds of a Feather? (Pigeon & Perlis, 2007)
- Rise and fall of sleep quantity and quality with student experiences across the first year of university (Galambos, Howard, Maggs, 2010)
- How Buenos Aires Children Go to Bed Late (from How Eskimos Keep their Babies Warm); cultural perspective on sleep(Mei-Ling ,Hopgood)
- Quiet Your Mind and Get To Sleep, Colleen E. Carney & Rachel Manber (2009)
- *The Promise of Sleep, Dement (2000)
- A Woman’s Guide to Sleep, Walsleben & Baron-Faust (2000)
- Sleeping Through the Night: How Infants, Toddlers, and Their Parents Can Get a Good Night’s Sleep, Jodi Mindell (2005)
- The Sleep Revolution, Arianna Huffington (2016).
Specific Apps on the topic:
CBT-I Coach (free Download)
Sleep Trackers (from least accurate to most):
- Sleep Tracking on Fitbit wearable band
- Philips Actiwatch
- Z Machine from General Sleep
On Campus USC resources:
Phone: (323) 442-5100; or (323) 442-8459 (Sleep Research Center)
Student Health referral to Internal Medicine, Pulmonary (for Aetna plan)
Off Campus/local resources with links:
1509 Wilson Terrace
Glendale, CA 91206
David A. Thompson, MD; Kathy Cavander
24-221 CHS, Box 957069
Los Angeles, CA 90095-7069
Frisca Yan-Go, MD