A student who sleeps well is a better student
When did you last wake up feeling fit, fresh and well-rested? Students often struggle with a disturbed sleep pattern, which can make them more susceptible to psychological problems. In her PhD research, Laura Pape looks at ways of tackling students’ sleep problems.
Students easily underestimate the importance of sleeping well. You might even think there is some logic in that. Why prioritise sleep when you’re busy studying, doing your part-time job and enjoying student life? However, researcher Laura Pape knows that lack of sleep can cause mental problems during your student time that can continue into later life. On 15 October, she will defend her dissertation Burning the Midnight Oil. Her PhD research addresses how online sleep interventions can reinforce students’ biological clock, resulting in better sleep and fewer psychological problems.
Little research has been done on students and disrupted sleep patterns arising from an irregular lifestyle. Pape finds that hard to understand. ‘Sleep is such an important basis for our mental health. When we talk about lifestyle, we generally think primarily about nutrition and exercise, but sleep is very much an underexplored issue. I never used to give much thought to sleep until I started my PhD and delved deeper into the subject. It was a real eye-opener. It’s a fascinating topic that affects every one of us, whether you sleep well or not.’
‘When we talk about lifestyle, we generally think primarily about nutrition and exercise, but sleep is very much an underexplored issue.’
Consequences of lack of sleep
Pape studied different psychological treatments. A combined group therapy focusing on sleep and mood problems (‘SMILE’) and ‘i-Sleep & BioClock’, a guided digital intervention CGT-I (cognitive behavioural therapy for insomnia) aimed at sleep and the biological clock. Some of the students who took part in the study were referred from the network of Caring Universities: a partnership between research universitie and universities of applied sciences. Caring Universities offers free online programmes to improve students’ mental health.
Pape also gave workshops about sleep during wellbeing events at universities. ‘I heard stories about the possible consequences of too little sleep and an irregular sleep schedule. A lot of students suffer from sleep deprivation and the lack of a regular sleep rhythm, which can have a major effect on their daily functioning and can also lead to mood problems.’
Simple tips
The i-Sleep & BioClock intervention is an online programme of five weeks in which students address their sleep pattern and their biological clock. The programme contains a number of tasks based on cognitive behavioural therapy, including keeping a sleep and light diary, relaxation exercises and daily contact with an online coach.
‘The findings showed that while the longer programme is effective in improving sleep, even a short-term sleep programme can be beneficial.’ Students really benefited from the programme. We can see that in a reduction in sleep problems, but symptoms of anxiety and depression also diminished. Following simple tips can quickly improve sleep patterns.’
Pape gives some examples: ‘The best way to combat sleeplessness is to build up a better sleep routine, which is what students have problems with: going to bed and getting up at a set time. Maybe you’re an evening person? If so, go outdoors as early as possible in the morning. Exposure to light helps reset your biological clock towards the morning. Small adjustments like these can make a difference.’
‘Mental problems often arise during the student years. If you can do something about it at an early stage, you should give it a try.’
Vulnerable group
Now her dissertation is finished, Pape hopes that universities will work with her findings and that sleep will be higher on the agenda. ‘Students are a vulnerable group. Mental problems often arise during the student years. If you can do something about it at an early stage, you should give it a try.’
And students themselves? Pape would like students to give greater priority to the issue of sleep. ‘Sleep really isn’t a waste of your time.’
Laura Pape’s PhD defence is on 15 October and can be followed via the livestream.