Right now many of our students are adjusting to major life changes and seasonal changes. As we dive into summer, many of our students may experience disruptions to their normal routines and schedules. Whether they are sleeping in later, taking more naps, staying up late or fighting anxious thoughts, irregular sleep habits can have an impact on their health.
Research shows that sleep is vital to our mental and physical health. In fact, getting 7 to 9 hours of sleep each night can make a difference in our mood, metabolism, memory, immune function and more. Here are some tips and reminders you can use to help your student make the most of their summer sleep schedule.
If your student is having trouble sleeping
As your student adjusts to change, they may find themselves losing sleep or experiencing insomnia. This can be due to anxiety, lack of structure or impacts to their daily routine or schedule. Here are some reminders that can help your student get a better night’s sleep.
- Watch out for caffeine. Caffeine can stay in our systems for about eight hours, so it’s best to finish our last cup of coffee in the early afternoon. If your student is craving a pick-me-up late in the day, encourage them to opt for decaf or find an alternative like flavored water.
- Exercise earlier. Adrenaline from a good workout can increase our alertness, which is great for boosting energy and motivation during the day. However, it can also have a negative impact on our sleep if we workout too close to bedtime. Encourage your student to finish their workout at least three hours before bed. If they need to move around, stretching or a relaxing yoga routine can be a great alternative. The Rec Center is also offering free group fitness classes for all summer members.
- Put phones away. Blue light from electronics can interrupt our body’s natural ability to produce melatonin, a hormone that promotes sleep. Encourage your student to set their phone down or turn on night mode at least one hour before they plan to go to bed. Putting their phone on ‘do not disturb’ mode during the night can also help prevent sleep disruption from late night notifications.
- Make changes to media. If your student feels anxious or worried after reading the news or scrolling through their social media feeds, it may be time to take a mini vacation from their accounts. Encourage them to turn off notifications from the news and social apps to lessen the temptation to check their phones. A great way to stay informed is to set a timer for 10 minutes in the morning to get caught up. After the time is up, opt for alternatives like a feel-good book or podcast.
- Create a relaxing environment. Your student can help set themselves up for success by making minor changes to their environment. Encourage them to only use their bed for relaxing and resting, adjust the temperature to keep things cool, try a fan or white noise app to minimize distracting noises and make sure their room is dark so their internal clock knows when it’s bedtime. They can also use essential oils (like chamomile or lavender) in a diffuser to relax.
- Don’t force it. If your student lies awake at night, it may be time to get up and try again. Forcing ourselves to lie in bed until we fall asleep can actually increase stress and make it more difficult to do. Instead, encourage them to get up, do a low-key activity (like reading a book or stretching) for twenty minutes before trying to go to bed again.
If your student is sleeping more than usual
While some of us may have difficulty sleeping, others may find themselves sleeping more than usual. Your student may be experiencing hypersomnia if they are taking frequent naps during the day, having a difficult time waking up in the morning, sleeping through their alarm, feeling groggy throughout the day or feeling the urge to sleep more often. This can be caused by a variety of factors, including boredom or depression. Here are some reminders that can help your student get their sleep schedule back on track.
- Look for patterns. Encourage your student to look at their current sleep habits and be on the lookout for patterns. When are they sleeping? How long are they sleeping? What do they notice about their habits? Once they’ve identified things that may be impacting their sleep, it may be easier for them to set up systems to help them get back into a regular rhythm. For instance, if your student is staying up later at night and sleeping during the day, it may be helpful to work their way up to an earlier bedtime. When making changes, it’s usually best to take it slow by going to bed 15 to 30 minutes earlier each night until they find a time that works best for them.
- Set a schedule. Going to bed at the same time each night and getting up at the same time each morning can help us get better sleep over time. Encourage your student to set a nighttime routine to jumpstart their sleep schedule. For instance, they can set an alarm on their phone as a cue that it’s time to get ready for bed. They can take a shower, stretch, read a book or choose another calming activity to help them wind down for the day before heading to bed.
- Limit alcohol and caffeine. Drinking too much, too frequently and too close to bedtime can undermine quality sleep. Encourage your student to save caffeinated beverages for the morning or early afternoon, and remind them to avoid using alcohol as a sleep aid. If your student is craving a pick-me-up late in the day, encourage them to opt for decaf or find an alternative like flavored water.
- Don’t overcompensate. Running on too little sleep can cause us to overcompensate for lost energy. This can lead to a cycle of sleep deprivation and oversleeping that can take a toll on our mental and physical health. Encourage your student to prioritize their sleep and other healthy habits.
If your student is still struggling
Changes in sleep patterns can be a side effect and early warning sign of depression. Encourage your student to reach out to their doctor or a mental health professional if they are not able to sleep or if they are sleeping too much.
Counseling and Psychiatric Services (CAPS)
CAPS is offering free workshops throughout the summer that cover a variety of topics, including anxiety, healthy living and more. Students can also connect with a provider through Let’s Talk, a free and confidential consultation program that allows students to speak briefly with a counselor about their concerns. Let’s Talk counselors can help provide insight, solutions and information about additional resources. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.
Learn more at colorado.edu/counseling.
Recreation Center
Students who have summer memberships to the Rec Center can join free group fitness classes throughout the summer. The Rec also offers free online meditations and stretching routines to help students relax and reset throughout the day.
Learn more at colorado.edu/recreation.
Sleep apps
Your student can also use free apps like CBT-i Coach to track their sleep patterns. These kinds of apps can help your student develop better sleep habits, improve their sleep environment and learn techniques to alleviate insomnia.