Jan 6, 2025
There’s an idea that a normal part of college is the late hours spent hunched over notes cramming for an exam the following morning. It’s no secret that sleep plays a crucial role in our overall well-being, but for college students, it can be the key to academic success and overall well-being. Studies have shown that sleep disturbances are directly tied to poorer grades and an increased likelihood of dropping courses.
In fact, research from Princeton University found that that every hour of lost total average nightly sleep was associated with a 0.07-point reduction in end-of-term GPA and is a good predictor of whether students graduate or not.
From its impact on brain function to its role in immune and endocrine systems, sleep deprivation can severely compromise a student’s ability to perform academically and maintain overall health.
How sleep impacts your academic and personal success
Sleep is essential for cognitive functions like learning, memory, and problem-solving. Missing sleep disrupts the brain’s natural ability to process and retain information. Essentially, we need sleep after learning to effectively “save” the information to our memory. Even one sleepless night can impair concentration, decision-making, and memory consolidation —key skills for academic success.
Sleep also weakens the immune system, leaving students more susceptible to illness, particularly during stressful periods like mid-terms or finals. Beyond physical health, poor sleep impacts mental health by amplifying negative emotions and increasing feelings of anxiety and frustration.
The impact of poor sleep also extends to your metabolism. Sleep-deprived individuals often crave high-fat, sugary, and salty foods, making it harder to maintain a healthy diet.
Sleep strategies for Langara students
The Public Health Agency of Canada recommends 7-9 hours of sleep for an adult, though this varies slightly from person to person. If you are struggling to meet this target, here are six strategies to improve your sleep quality:
Avoid alcohol and caffeine close to bedtime
Caffeine and alcohol both disrupt sleep patterns. Try to limit your intake of caffeine (coffee, teas, or chocolate) in the afternoon. For alcohol, while it might feel like it helps you fall asleep faster, it can often cause breathing problems and further chronic sleep issues.
Unwind and unplug
Don’t work right until bedtime and expect to have a solid sleep. Your body and mind need time to unwind. Read a good book, play a crossword, take a warm bath, listen to music, or other relaxing activities. Create a relaxing bedtime routine and avoid screens at least 30 minutes before bed, as blue light from devices can interfere with your natural sleep cycle.
Optimize your sleep environment
A mattress with good support and comfortable bedding are both helpful. Don't use your bed for watching TV, working, or other mentally stimulating activities. Use your bed exclusively for sleep to reinforce a strong mental association. Keep your bedroom cool, dark, and quiet.
Exercise regularly
Aim for 30 to 60 minutes of exercise, three times a week, to boost your energy throughout the day. Exercising regularly will have you feeling better and sleeping deeper.
Don’t force sleep
If you can’t sleep within 20 minutes, get up and do something quiet such as reading or listening to relaxing music, then try again. Try and avoid screens during this time. Return to bed when you’re feeling drowsy.
Stick to a routine
Go to bed and wake up at the same time every day—including weekends. A consistent schedule helps your body develop a routine which will lead to more quality sleep.
Support for Students at Langara
For students, making sleep a priority can make all the difference—not only in maintaining health but also in achieving academic goals. If you are not sure how to get started, we recommend the following resources:
The Counselling Department is available to support you and help you achieve academic success. The team regularly hosts insightful sessions, such as the ‘Your Sleep, Your Wellness and Your School’ workshop which examines the impacts of sleep on your mental and overall wellness as well as your school performance. They also host a weekly Wellness Wednesday Workshop Series. In case you missed it, the recording of the session ‘Sleep Hygiene: Learn sleep strategies on how to become better rested,’ is now available.
Mental Health Ambassadors are also available on site, promoting well-being at Langara and running outreach events and initiatives for the Langara student community. Join the next session 'Thriving Thursday: Sleep Chronotypes' on January 30 to learn more from a Mental Health Ambassador.