College students are known to be one of the most sleep-deprived age groups. According to the Center for Disease Control and Prevention: “around 60% of college students have a poor quality of sleep.” Why is this? Unfortunately, there isn’t a straightforward and definitive answer to this. That is why research on this topic is so prevalent. However, caffeine, mental health status; specifically ADHD and depression, physical activity, and employment status can be key predictors of insomnia. Most people have had some sleepless nights here and there, but chronic sleep deprivation, particularly not getting enough sleep, can burn you out. It’s easy for this to happen as a college student. I believe that it is important to be in tune with your limits, whether that be setting social limits for yourself or giving yourself a day off to sleep in. Learning what affects quality sleep can be a helpful indicator of ways you can improve sleep.
Sleep is a time to replenish your body. When you are consistently not getting enough sleep, your body is running on “low fuel.” According to the National Institute of Neurological Disorders and Stroke, “sleep plays a housekeeping role that removes toxins in your body” and is vital to “metabolism, immune function, mood, and disease resistance.” I think it is fair to say that most people are aware of how vital sleep is. However, there is plenty to learn about sleep from the field of neuroscience!
Our Sleep/Wake Cycle is Heavily Influenced by Light
As you might be aware, light exposure can heavily impact one’s circadian rhythm. Cells in the suprachiasmatic nucleus (SCN) receive information on light exposure from the eyes
Reducing Light Exposure Helps Increase Melatonin Secretion
The pineal gland receives input from the suprachiasmatic nucleus (SCN) on light exposure and in turn, secretes melatonin. Avoiding very bright light before bed can help increase melatonin secretion. Continuously using bright lighting and technology prior to going to bed is well known to interfere with melatonin production and our sleep/wake cycle.
Reduce Caffeine Intake and Avoid Intake Later in the Day
Caffeine acts as an adenosine receptor antagonist. More specifically, caffeine inhibits Adenosine-1 (A1) receptors that are mostly expressed in the hippocampus, cortex, and cerebellum. When A1 receptors are inhibited, high levels of cAMP occur, and there is an increase in glutamatergic output to the cortex. This results in enhanced attention and cognition. While caffeine can be helpful for studying and getting through classes, enhanced attention and cognition aren’t very helpful when trying to get some sleep. Give your brain a break from caffeine later in the day and this might help you fall asleep better.
Have peace of mind
College is a time of new experiences and uncertainty. Take one day at a time. Take care of yourself and try not to get too ahead of yourself! Be secure in knowing that you have independence here at school; you can pursue what interests you. Whether that be hobbies, friendships, career opportunities, cooking, etc., learn what comforts and positively impacts you!
I am in no way an expert.
However, I am one semester away from completing my Bachelor of Science degree in Neuroscience here at Michigan State University. I hope to share some things I have learned throughout my time here. I love how neuroscience is so vital to how we experience the world around us. I hope you learned something from this article about sleep or found it interesting. Remember: sleep is important. Learning what helps you fall asleep faster can be a game-changer!