Don’t forget to unplug for better nights, better days, and better grades

By Jason Wooden, PhD

Well, you did it! Congrats on the new chapter you’re starting. It’s going to be exciting and you’re going to be tested in new ways but you’re up to the challenge.

There is one thing that can REALLY hold you back. It’s something we all need yet 1 in 3 Americans struggle with. The ones who get it right have the extra edge in life and can do what others can’t.

Yep, I’m talking about your sleep and you’ve probably heard how important it is. It turns out that the amount of sleep you get is one of the strongest predictors of academic success in college.

Unfortunately, 60% of college students suffer from poor sleep and pay the price.

Studies continue to show that students who get insufficient sleep perform more poorly on tests and are more likely to drop a class. Researchers have found that every night of the week a student has trouble sleeping is linked to a drop of 0.02 points in cumulative GPA.

That’s no surprise since when you’re sleepdeprived it’s harder to focus and think. You’re also moodier and have a harder time coping with the everyday stresses of college. It’s while you’re sleeping that all that stuff you learned in class during the day is consolidated in the brain.

Would you believe stress and anxiety are two of the biggest reasons we sleep poorly?

That makes it important you take time every night to unplug and unwind before hitting the sack. Among the biggest challenges that keep students from unplugging are social media, binge watching YouTube, and late night text threads. Besides the adrenaline hit you get, there’s nothing better at getting you riled up.

There’s also those famous all-nighters. You may be tempted to pull one but don’t do it. Remember, studies have found that the less students sleep the worse their test scores.

To keep your sleep on track and unplug at night: Scheduling + time management – stick to structured study times, prioritize, avoid procrastinating, and set realistic goals

Stay on schedule - consistent wake up & sleep times will help keep your body’s natural sleepwake clock on track

Maintain a regular bedtime routine - relaxing activities that aid the transition to sleep

Stay active - physical activity fights stress, improves mood, and promotes deeper sleep

Limit your daytime naps - too long or too late can make it harder to fall asleep at bedtime

Avoid electronics at night - the bright light from the screens signals your brain it’s time to wake up Keep your sleeping space dark, quiet, and coola poor sleep environment can ruin your sleep. The better you feel and the clearer you think the more you’ll thrive in college. Why settle for a B when a good night’s rest can give you a shot at the A?

So, be sure to unplug every evening for better nights, better days, and the extra edge at college. Jason Wooden PhD is a sleep advocate and researcher with over 20 years in biomedical & healthcare technology R&D. He’s currently the co-founder of BetterSleepSimplified.com, a health website focused on helping people find practical answers for common sleep issues.