Semester of SLEEP
For the entire Fall semester of 2019, Counseling and Psychological Services will be hosting the Semester of Sleep for the Kennesaw State University community featuring a calendar filled with events, tabling, presentations, workshops, diy activities and so much more! The semester of sleep offers KSU students and members to Find their Rest by developing behaviors that significantly improves their mental health.
CPS will be hosting Wellness Wednesday each week as well as other "sleep theme" activities throughout the semester. Stop by and learn why catching enough Z's can help you earn more A’s, and get strategies to create and maintain a healthy balance between life, school and sleep. See dates, times, and locations below. Also, be sure to check out some of our helpful hints about forming good sleep habits.
SleeptemberSeptember 18th 11:30am-2:00pmKennesaw Campus Student Center in front of UV roomsSeptember 18th 4:00pm-6:00pmKennesaw Campus Student Center RotundaSeptember 23-27 Find your Zzz's - Mental Health Matters WeekSeptember 25th 10:00am-3:00pmMarietta Campus Student Center first floor
Wednesday, Oct 2 10:00am-1:00pm
Kennesaw Campus Student Center Rotunda
Wednesday, Oct 9 12:00pm-2:00pm
Kennesaw Campus Social Science (in front of Starbucks)
Wednesday, Oct 9 4:00pm-6:00pm
Kennesaw Campus Student Center in front of UV rooms
College Students and Sleep
On average, college students sleep 6-7 hours per night. So if you’re a college student, you’re likely not getting enough sleep. The college years in particular present a unique experience due to overloaded schedules, studying, socializing, and extra curricular activities. Current research on college students and sleep suggests that lack of quality sleep has a negative impact on overall health, as well as academic performance and emotional well-being. For example, when students do not get enough sleep per night, they often end up feeling more drained, less happy, more irritable, and have increased stress. To this end, it is important to recognize and emphasize how much sleep matters.
WHY do we need sleep?
HOW MUCH sleep do we need?
Most college students (i.e. young adults between the ages of 18-25 years old) need somewhere between 6-10 hours of sleep per night. There is generally not an exact amount of sleep a person needs, because different people have different sleep needs. It is important to determine how much sleep you need by paying attention to how you feel when you get different amounts of sleep.
Here are some questions to ask yourself to find the number of hours that best works for you.
- Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality ZZZs to get you into high gear?
- Do you have health issues such as being overweight? Are you at risk for any disease?
- Are you experiencing sleep problems?
- Do you depend on caffeine to get you through the day?
- Do you feel sleepy when driving?
Sleep and Physical Health Issues
Many people are not ware of the serious health issues that persist as a result of lack of sleep. Sleep deprivation weakens immune system function, which in turn decreases our ability to fight off infections. People who are sleep deprived more frequently contract illnesses such as cold and flu, and often feel “run down.” Heart and lung functioning can also be compromised. Lack of sleep has been linked to decreased appetite and weight gain.
Sleep, Academic Performance, Learning and Memory
College students don’t regularly make the negative correlation between their lack of sleep and their academic performance. They often report lower grades, missed papers or project deadlines, or have to withdraw from class while simultaneously not getting quality sleep. Many students rely on staying up pulling “all-nighters” and “cramming” at the last minute, but research shows that this can actually be counterproductive. The qualities you need to maximize in order to do well on tests, such as recall, concentration, and alertness, are decreased when you are sleep deprived. Research has shown that students who get 6 or fewer hours of sleep have a lower GPA than those who get 7-8.Why is this?Sleep is the active time for your brain to organize, sort, and store what we have learned and experienced that day, making it easier to recall at a later time. While you are sleeping, your brain is weeding out irrelevant information and helping you make connections between your memory and information you learned that day, even if those same connections were not made while you’re awake. Daily study time allows you to utilize this natural process of sleep and helps you retain information and gain a better understanding better. Cheat code: If you are trying to solve a problem that you don’t understand or if you read something and it doesn’t quite make sense, sleep on it. You will likely have a better understanding of it after you wake up. In order to study better, be more effective, and increase the likelihood of learning and retaining information, get at least 7-8 hours of quality sleep before your exam.
How GOOD is your sleep?
Take a FREE online test to measure your quality of sleep.
APPS to improve sleep
Individuals regularly getting high quality sleep often have a good sleep hygiene. Sleep hygiene includes a variety of different behaviors, practices and habits, that occur throughout our day to increase quality of sleep and be more alert during the day.
Click links below to learn more about sleep hygiene, the importance of sleep hygiene, and how to improve your sleep hygiene.Sleep ResourcesNational Sleep Foundation, www.sleepfoundation.orgThe Better Sleep Council, www.bettersleep.org
Should I come to CPS for my sleep concerns?Sleep and Mental Health IssuesThe top two KSU students come to CPS are depression and anxiety. Sleep is often a significant factor associated with these mental health issues. So yes, you should meet with a mental health professional if you experience any of the following or combination of the following symptoms.
- Have trouble getting to sleep or wake up frequently during the night for a period of several weeks
- Fall asleep at inappropriate times even after a night of adequate sleep
- Have nightmares or night terrors (the experience of awakening in a terrified state without recollection of a dream) that interrupt your sleep
- Have been told by someone that you stop breathing during sleep, especially if you have morning headaches or fall asleep easily during the day
- Insomnia (often sleeping 6 hours or less a night)
- hypersomnia (often sleeping 10 hours or more a night)
- Regularly feeling fatigue, constantly wishing you were sleeping or napping
- Engaging in day to day responsibilities feels highly tiring or burdening
- Initial insomnia
- Racing thoughts (very high paced) that prohibit settling into sleep
- Recurrent and persistent thinking about 1-2 topics that prohibit settling into sleep
- Repetitive behaviors needed to manage anxiety that inhibits falling asleep
- Pattern of stressful and anxiety-provoking thoughts that wake you up during sleep
- Experiencing shortness of breath when attempting to fall or stay sleep (that can’t be explained by a medical condition)
Sleep and Relationships
- Trouble enjoying activities within your relationships that are typically fun
- Difficulty regularly listening to what your partner has to say
- Pattern of being quick to get irritated or angry with your partner (increased fighting)
- Regular quality of communication is reduced or more difficult