Uni Life 101: How to improve your sleep.

 

Uni Life 101: How to improve your sleep.

Embarking on the adventure of university brings newfound freedom, yet managing diet, exercise and healthy habits becomes a critical challenge. Research highlights a direct link between lifestyle choices, sleep quality and academic performance.  Have you ever wondered about how your food choices and exercise routine impact your university experience? We're exploring the science behind it all right here.

Dietary habits

Upon arriving at university, students experience an overwhelming feeling of independence, from managing their own schedule to navigating their diet. Whilst it presents a great chance to establish healthy habits, many students find their diet worsening, (Bradley, 2022)  impacting both sleep and academic performance. (Lowry, M., et al 2010). Therefore, it is important to use this information to inform and advise students so that they excel academically. Analysis by a healthy eating index found that only a mere 17.4% of students had a healthy diet, with a high level of consumption of 'cold meats and cuts, and snacks'. (Ramon-Arbues et al., 2021). Sousa et al. (2020) further illuminated the connection, revealing that adolescents with poorer sleep quality tended to consume more ultra processed foods with added sugars. These dietary preferences not only potentially compromise academic success but also impact nutritional well being. Maintaining a balanced diet, rich in fruits and vegetables, opting for whole grain options and favouring vegetable oils have all been proposed to enhance diet and in turn sleep quality (Marie-Pierre St Onge et al., 2016). Understanding the connection between diet and sleep is necessary to encourage students to make informed dietary choices that nourish their bodies and contribute to sound and restful sleep; a crucial aspect of their academic journey.

Effects of exercise

The major changes that come with beginning university can potentially disrupt one's exercise routine, impacting one's sleep (Griffiths, 2021). This means that, due to sleep deprivation, students' academic performance can be greatly affected. Pacheco and Singh (2023) highlighted the positive correlation between exercise and improved sleep, explaining that engaging in more exercise not only leads to more sleep but also reduces restlessness in bed. They outlined that exercise helps with reducing excessive weight gain (which may be a consequence of an unhealthy diet) and with managing mental health, which are both determining factors on how much sleep a student can get. Considering this evidence, it is paramount for students to incorporate exercise into their lives, in order to avoid sleep deprivation, allowing them to thrive academically. Hopkins (2023) explained that dedicating approximately thirty minutes of exercise into daily life enhances sleep quality. He also highlights the importance of timing - avoiding exercise shortly before bedtime. Therefore it is clear that exercise contributes to more sleep, which in the long term, can impact a student's energy levels and ability to perform better academically.

Mental health challenges 

Mental health issues are prevalent amongst university students (Harrer et al., 2019). As new students navigate the demands of academia and building new relationships, their mental health may take a toll (Preparing for college emotionally, Not just academically, n.d.). The hurdles extend beyond recognition, as seeking help and accessing treatment can be difficult (Farrer et al., 2020). Therefore, it is important to know the ways to improve mental well being, and to manage the stress of university life. Avoid the pitfall of comparing yourself to others, as it can adversely affect mental health. Instead, prioritize self- compassion, seek support when needed, and allow yourself time to relax (Uni and Mental health, n.d). Educating yourself is also important. Understanding the factors influencing students' mental health, as highlighted by (Campbell et al. 2022), equips you with effective coping strategies. Lastly, maintaining control over your sleep and physical health is important for your overall well being during this new journey. (Looking after Your Mental Health at University). By embracing these principles, you lay the groundwork for a healthier and more resilient university experiences.

Alcohol and caffeine consumption 

Students entering university are presented with a culture of regular alcohol consumption and subsequent caffeine consumption in attempt to fuel them for their post drinking days. The most vital stage of sleep is the REM stage, recognized for providing high levels of restoration and repair. Not going through this stage is likely to have negative effects on students, impacting health and focus. Pacheco, D and Singh, (2023) study showed that having just two servings of alcohol for men and one for women decreased sleep quality by 39.2%. This results in a build up of sleep deprivation which in turn affects academia. As a result, thought processes are slowed, and tasks requiring logical thought and complex thinking are far more challenging. Being aware of the risks and implications of alcohol is a good first step in guiding students to make better choices regarding their health and academic focus.

REFERENCES

 

Bradley, J. (2022). Do students really eat that badly? Bbc.com; BBC. https://www.bbc.com/future/article/20221128-do-students-really-eat-that-badly

 

Campbell, F., et al (2022). Factors that influence mental health of university and college students in the UK: a systematic review. BMC Public Health, 22(1). https://doi.org/10.1186/s12889-022-13943-x

 

Farrer, L. M., et al  (2020). Development of the Uni Virtual Clinic: An online programme for improving the mental health of university students. British Journal of Guidance & Counselling, 48(3), 333–346. https://doi.org/10.1080/03069885.2020.1729341

 

Griffiths, K. (2021, January 27). Poorer students are less likely to take part in sport at university. Phys.org; Phys.org. https://phys.org/news/2021-01-poorer-students-sport-university.html

 

Harrer, M., et al (2019). Internet interventions for mental health in university students: A systematic review and meta-analysis. International Journal of Methods in Psychiatric Research, 28(2), e1759. https://doi.org/10.1002/mpr.1759

 

Hopkins, J. (2023). Exercise for Better Sleep.  https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep 

 

Looking after your mental health at university | Prospects.ac.uk. (n.d.). Retrieved 11 December 2023, from https://www.prospects.ac.uk/applying-for-university/university-life/looking-after-your-mental-health-at-university

 

Lowry, M., et al (2010). The link between sleep quantity and academic performance for the college student. Sentience, 3(2), 16-9.

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Marie‐Pierre St‐Onge, et al (2016). Effects of Diet on Sleep Quality. Advances in Nutrition, 7(5), 938–949. https://doi.org/10.3945/an.116.012336

 

Pacheco, D et al (2023). Nutrition and Sleep. Alcohol and sleep. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

 

Preparing for College Emotionally, Not Just Academically. (n.d.). Child Mind Institute. Retrieved 11 December 2023, from https://childmind.org/article/preparing-for-college-emotionally-not-just-academically/

 

Ramón-Arbués, E., et al (2021). Factors Related to Diet Quality: A Cross-Sectional Study of 1055 University Students. Nutrients, 13(10), 3512–3512. https://doi.org/10.3390/nu13103512

 

Sousa, R. S., et al (2020). Association between the Degree of Processing of Consumed Foods and Sleep Quality in Adolescents. Nutrients, 12(2), 462. https://doi.org/10.3390/nu12020462

 

Uni and mental health: Tips for students. (2023)  https://www.mentalhealth.org.uk/our-work/public-engagement/behind-books/tips-students