Sleep

Sleep is one of the most overlooked but important aspects of a student’s overall health and wellbeing. The quality and amount of sleep an individual gets directly impacts every dimension and area of a person’s life.

Sleep quality also effects:

  • Productivity and creativity
  • Emotions and mood
  • Physical energy
  • Weight and hormone levels

What's happening here:

Students feeling rested each morning:

  • 10% - 0 days
  • 33% - 1-2 days
  • 45% - 3-5 days
  • 12% 6-7 days
  • 1 in 3 sleep difficulties very difficult to handle within the past year.
  • 22% of students found sleep difficulties negatively impacted their academic performance.

Spotlight on sleep

  • The average young adult needs approximately 8 hours of sleep each night.
  • Insufficient sleep lowers brain function and can negatively affect your learning.
  • Your body does not adapt to less sleep — instead you become chronically sleep deprived.
  • Regular exercise improves sleep, as long as it is done more than 3 hours before bedtime.
  • Students who get more than 6 hours per night consistently have higher G.P.A.s than those who don’t.

Take action

  • Turn off your phone! One of the most important things an individual can do is limit the amount of time spent on electronic devices before bed. They emit a blue light that triggers your body to wake up.
  • Set a regular sleep schedule for yourself: try to go to sleep and wake up at the same time each day
  • Avoid caffeine after lunch
  • Taking a hot bath or shower before bed changes your core temperature and signals for sleep
  • Make sure you get sunlight during the day, as this helps maintain your sleep-wake cycle
  • If you need to take a nap during the day, keep it to 20 minutes to avoid disrupting your nighttime sleep

Sleep resources

On campus

  • For more sleep tips and tricks, visit Healthy U or the Health & Wellness Office, 469 UMSU University Centre
  • University Health Service: 104 UMSU University Centre
  • Healthy U: umanitoba.ca/student/health-wellness/healthyu
  • Student Counselling Centre: 474 UMSU University Centre

Off campus

  • Contact your family physician

Online

  • Canadian Sleep Society: css-scs.ca
  • Sleep Resource Center: sleepresourcecenter.org
  • Relax Melodies: Sleep Sounds, White Noise, and Fan: available free in the App Store and on Google play

PDF version


*Data compiled from spring 2016 NCHA survey.
Sources and references are available at: umanitoba.ca/student/health-wellness/ncha-sources.html