81 A Christian Guide to Body Stewardship, Diet and Exercise Factors That Affect Sleep Research shows that the average college student only receives around six hours of sleep per night, which is significantly less than the average U.S. adult (Maas, 1998; Walters, 2005). Figure 4.7 compares the self-reported averages of sleep per night between college students and those reported by the average U.S. adult. According to Walters (2009), the top three factors that negatively affect sleep for college students are academics, social activities, and technology (e.g., social media, streaming video, video games). Additionally, it is estimated that the average college student spends around 8-10 hours per day on electronic devices. The blue light emitted from these devices has been shown to suppress the body’s release of melatonin (a hormone that promotes sleepiness) thereby affecting an individual’s ability to fall asleep. Some strategies to minimize the effect include using blue light-blocking glasses, activating blue-light blocking settings, or installing software or a screen that reduces the amount of blue light being emitted. A more effective strategy is to limit the amount of screen time within the 2-3 hours before bedtime (Shechter et al., 2018). Figure 4.7. Percent of College Students and U.S. Adults Receiving 8 Hours or More of Sleep per Night Tips for Getting a Good Night’s Sleep Sleep plays a vital role in effective stress management as well as the prevention and recovery of various emotional and physiological conditions. Provided below are six recommendations for improving your sleep hygiene (i.e., quality sleep habits): 1. Create a quality sleep environment. A quality sleep environment means that the bedroom should be quiet, dark, and cool. In terms of temperature, most individuals prefer their room to be around 65°F (Maas, 1999).
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