WHEN: Fall 2020
FOR WHO: I wrote the following article for an assignment in my Health Communications class.
WHY: This article was an element of a "Wellness Behavior Change" project. We were tasked with offering behavioral solutions through strategic health communication to solve a wellness problem faced by college students. This involved doing primary and secondary research, message testing, and finally, authoring an article based on our findings.
WHAT: I decided to focus my project on lack of sufficient sleep among college students. First, I researched this topic and found many peer-reviewed sources highlighted this issue, and its implications on academic performance and overall functioning.
Next, I conducted primary research by conducting interviews with college students. I asked students about their knowledge, attitudes and behaviors related to sleep. I identified commonalities in the students' experiences and perceptions.
I used the findings from my secondary research and interviews and partnered with two of my classmates to test messaging. We combined our findings to create a graphic that tested the wording of behavioral recommendations for college students to get better sleep.
We used the Health-Belief Model as a guideline for developing our graphic (included below). We wanted the poster to be a cue to action and therefore included language directly talking to the viewer. We highlighted the barriers to sufficient sleep that we gathered from our interviews–such as caffeine and screen-time–and included actionable tasks to overcome these barriers and produce self-efficacy. The messaging catered to this audience's value of independence. Rather that tell students what not to do, we took the approach of giving them choices of what to do. These strategies were successful and I used this exercise, along with my individual research, to write the following article.
A Personalized Guide to Getting Enough Sleep
Realistic tips to create healthy sleep habits and start college off on the right foot.
You have finally committed to college. All your experiences have led you to what people say can be the greatest years of your life. This is an open door of opportunity to personally grow more than ever.
Well-rested students are able to fully take advantage of what college has to offer. Most students don’t choose to make sleep a priority. The National Sleep Foundation recommends those of college-age should get between 7 to 9 hours of sleep. A study from the Journal of Adolescent Health showed most don’t get enough sleep, they experience irregular sleep schedules, and low sleep quality. Those lacking sleep had lower GPAs and higher levels of depression.
First-year students are especially impacted by not getting enough shut-eye. The chance of freshman dropping a class is 40% higher than it is for older students, according a national study 55,000+ students. Poor sleep caused more course withdrawals than binge drinking and marijuana usage.
You’re heading into a new world of independence – no parents to nag you about sleep and homework. Use this freedom to develop sleep habits early, and put your best foot forward. Here is a list of circumstances that interfere with sleep in college and tips to overcome them.
If you drink caffeine.
If you plan on consuming caffeine in college, it can be a major sleep factor. A study from the Journal of Clinical Sleep Medicine found consuming caffeine 6 hours before bedtime cuts sleep by more than an hour. Keep your caffeine intake to the A.M. or before 5 P.M. latest. Drink your daily-dose before your first class to avoid cravings in the afternoon.
Need another way to conquer midday slump? According to a study in the Nature Scientific Reports getting outside or exercising for just 15-20 minutes is a great pick-me-up.
If you struggle to fall asleep.
You can make small changes to create a better sleep environment. Research from the National Sleep Foundation found light and technology causes difficulty falling asleep and decreases sleep quality.
Setting aside at least 30 minutes of non-screen time before bedtime helps you doze off and get more restorative sleep. Relax by turning down your lights, reading, meditating or journaling.
If you have a Fear of Missing Out (FoMO).
When you get to college, you may desire to engage in social activities later at night. To be social and sleep, you need to balance your schedule.
Your body runs on a 24 hour cycle of feeling awake and then sleepy. Keep your body’s rhythm in check by taking naps under 30 minutes and establishing consistent bedtimes and wakeup times. A study at MIT showed sticking to a sleep routine can enhance academic performance and grades.
Block out time earlier in the day to complete coursework to allow time to socialize later on. Give yourself reasonable times to turn-in for the night. If you choose to consume alcohol, drink two cups of water for every alcoholic drink to flush out the alcohol that messes with your sleep.
Using these tips can make getting adequate sleep in college possible, and allow you to make the most of your experience. Hopefully, next time you consider pulling an all-nighter, you remember the importance of sleep and hit the sack instead.
MESSAGE TESTING FINAL GRAPHIC
Click image below to view individually.
