College students across the country struggle with sleep deprivation, which impacts their mental and physical health as they push their bodies to the limit balancing classes, jobs and social lives on minimal sleep.

The consequences of lack of sleep go from heightened anxiety to a reduction in long-term memory. As students juggle busy schedules, part-time jobs, and social lives, they are discovering that sleep is a necessity.

According to the Centers for Disease Control and Prevention, 60% of college students have inadequate quality sleep, and more than a quarter of them experience symptoms of insomnia. A 2022 CDC study found that students who struggle with mental health disorders, such as ADHD and depression, are more likely to face sleep disorder problems.

Lindsey Lopez, the director of Student Wellness at Sam Houston State University, explained why sleep and mental health are heavily connected.

“Lack of sleep can impact mental illness however, mental illness can also impact an individual’s ability to get quality sleep,” Lopez said.

Lopez, who has worked in student wellness for eight years, added that students do not prioritize sleep when trying to balance social lives, academics and jobs.

“Stress can be an additional factor in not getting enough sleep, especially if anxiety or worry is impacting someone’s ability to fall asleep or their ability to get quality sleep,” Lopez said.

According to the SHSU website, the university’s counseling center offers group, individual and couple counseling for students, as well as 24/7 emergency contact services for mental health.

A 2023 report written by the NYCity News Service found many universities across the country are still struggling to meet students’ mental health needs, often failing to provide counseling for students’ mental health disorders.

The report cited several filings showing professors ignoring approved accommodations and schools facing counselor shortages.

Lopez noted that while 55.3% of college students report getting the recommended seven to nine hours of sleep each night, about 43% fall short. This cycle of stress and poor academic performance can be difficult to break without stronger university support, Lopez said.

Lopez emphasized practical ways students can improve their sleep, starting with what she calls “sleep hygiene.” Personal habits are important. Lopez recommended setting up a consistent sleep schedule, creating a quiet sleep environment and avoiding screen time an hour before bed.

Beyond habits, she pointed to the institutional factors that affect sleep. Late submission deadlines encourage students to stay up late to finish assignments, she added.

“A general recommendation is to request faculty adjust submission deadlines to 8 p.m. or earlier,” said Lopez.

Both personal habits and institutional policies affect the ability of students to get restorative sleep. For other students in college, such as athletes, the challenge for rest can be even greater, due to the balancing of practicing and training, as well as schoolwork and classes. 

Anaya Mallard-Smith is a senior who sprints for the Sam Houston State University track and field team. 

In the morning, Mallard-Smith is usually attending class. In the afternoon, she then practices or trains for her next event. At night she’s busy doing her homework.

Even with her demanding schedule, she manages to get eight to nine hours of sleep each night.

Mallard-Smith said, depending on when the meets are, she practices four to five times a week. During the offseason, she practices six times a week and lifts weights three times a week.

With big competitions, top-performing athletes can sleep 10 to 12 hours, according to Jennifer Bunn, the associate dean of SHSU’s College of Health Sciences.

Bunn, who studies female athletes, explained that sleep is crucial when it comes to athleticism.

“Sleep deprivation can cause poor mental acuity that then opens up risk for injury and poor muscle control. But if we’re talking in the sense of a contact sport, you’ll also see an increased risk of concussion,” Bunn said.

According to The National Library of Medicine, high-intensity practices and travel can affect a student’s sleep, which then affects cognitive performance in class, assignments and tests.

Graceson Jackson is a senior offensive lineman at SHSU. Jackson said he knows the recommended amount of sleep he should get is eight hours. However, he admitted he typically gets around six hours of sleep every night.

Only a small fraction of students play sports, and sleep is just as important to regular students’ performance in the classroom.

Research done by Nature Partner Journals Science of Learning says students who get a consistent amount of sleep each night performed 24% better than those who didn’t. 

“I just feel sluggish. It takes me like 30 minutes, an hour really to get going. I just feel behind,” Jackson said.

A Trellis Strategies survey of 142 colleges and universities in 25 states, totaling up to 707,413 undergraduates, during the fall 2023 semester showed that about 68% of students were working a job while enrolled in courses. Danni Murray, a Kinesiology senior at SHSU who also works part-time at Hollister, said she sleeps five to six hours a night on average.

“Whenever I’m not at school, I’m at work. Whenever I’m not at either, I’m probably doing homework,” said Murray.

Getting consistent sleep can also help students build stronger social bonds and enjoy their time on campus. According to the University of Southern California, students who get enough sleep not only do better in school, but are also happier.

“Being able to rest allows me to focus on friends, everything, it feels a lot more like an actual college experience,” said Donnelly.

An article published in The National Library of Medicine says healthy eating habits also support better sleep. The athletes noted that consuming more fruits, vegetables and balanced meals helped them fall asleep faster and stay asleep longer, which improved focus and recovery.

“I feel like when I’m eating better, like a little more green, salads, fruits, stuff like that, you get better sleep, fall asleep faster, stay asleep longer,” said Jackson.

Anadora Abke, a former SHSU student who was diagnosed with insomia, learned firsthand how rest improves life quality.

“Sometimes there was a cognitive lag. My brain physically was tired,” he said.

Abke recalled nodding off for seconds at a time. Even at work, and once while stopped in traffic.

“When it was bad, I was actually pretty social because I was awake so often. I would fill my time with talking to people,” Abke said.

Once her sleep pattern improved, she noticed her social landscape started to shift. She followed her doctor’s plan by waking up at the same time every day, exercising before work and scheduling quiet time each night to decompress.

She makes it clear that when sleep is unstable, life becomes unstable. And with better quality of sleep comes a better quality of life.