By Tania Hassan | Staff Writer
Sleep is central to health and well-being, as it greatly influences mental function and consequently affects performance. Insufficient sleep, on the other hand, decreases general alertness, impairs attention, and slows cognitive processing. This highlights the close relationship between sleep and mental health: living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health.
Similar to the general population, university students frequently resort to counseling centers, seeking help to remediate symptoms consistent with depression, anxiety, and/or associated stress. Such complaints are collectively referred to as common mental health problems. Depression, anxiety, and stress can present separately but often occur together, greatly impairing an individual’s quality of life.
These common mental health problems are often comorbid with poor-sleep quality that can further impact students’ functioning. For example, in a cross-sectional survey on sleep quality, mental health, and academic performance among medical students in Saudi Arabia, it was shown that students who were poor sleepers were more likely to score high on the depression, anxiety, and stress scales. Consequently, some signs you may not be getting enough sleep are: being more irritable or moody, being less productive and focused, having an increased appetite, having poor judgment and decision-making, and declining skin health.
As AUB students, my friends and I find it hard to have a full 7 hours of sleep every night, and I’m sure most of us do. So, if you feel like you’re not getting enough sleep, it’s important you find ways to improve your sleep as it’s a crucial part of self-care. If you’re aiming for 7 to 9 hours of sleep each night, one of the most efficient solutions is a sleep calculator, which can help you figure out what time to go to bed based on your wake-up time. Ideally, you’ll want to wake up at the end of your sleep cycle, which is when you’re most likely to feel the most rested. The table below can help you decide when to sleep considering the time you choose to wake up. 
In addition, here are 8 expert tips to help you get enough sleep: 1- Take naps, 2-Avoid afternoon coffee, 3- Shut off electronics before bed, 4- Don’t fall asleep with the television on, 5-Set a regular bedtime schedule and stick to it, 6- Create space that maximizes sleep, 7- Practice meditation, 8- Consider sleep medication or natural supplements. Also, it’s important that you know how to balance sleep and studying. In order to do so, it’s recommended that you create a study routine, which eliminates the need to stay up late completing assignments. This practice not only promotes a sleep routine but reduces procrastination and cramming sessions. Over time, a study routine becomes second nature. The habit turns into part of your days and not a burden causing stress and anxiety. Consult a calendar or create one that includes part-time jobs, classes, and advising meetings. Seeing as those other responsibilities may make studying at the same time each day challenging, scheduling time for studying while taking those responsibilities into consideration prevents all-nighters and promotes a healthier sleep schedule. You should also consider meeting with your advisor regularly, as taking too many courses may negatively affect your sleep. An advisor may suggest dropping a course, finding tutors, or asking for assignment extensions. Advisors can also direct you toward mental health resources, if necessary. Finally, don’t overdo it, since everyone’s limits and abilities differ. As a result, creating a balanced schedule involves trial and error. Avoid frustration by starting small, such as scheduling only three study sessions in the first week. Once these sessions become routine, add 1-2 more. This technique should prevent burnout and lead to fewer late nights.
Most importantly, in a study exploring poor sleep, mental health, and help‐seeking intention in university students, it was shown that students do not have a high intention in seeking help despite experiencing poor-sleep quality or low to moderate mental health symptoms. However, although some students who suffer from poor sleep quality and common mental health problems may recover independently, many students will likely need to seek help in order to successfully overcome these problems. Students need to recognize that there are always resources apparent to aid them in improving their mental health. In the case of AUB, the counseling center is a prime example. The Counseling Center is a catalyst for mental and psychological well-being within the university campus and is dedicated to providing counseling services to registered students at the American University of Beirut. The center strives to create a safe, affirming, and unbiased environment to provide the diverse student body with the needed support. Students may seek counseling for any difficulty they may be facing, no problem is too minor or too major for counseling. They provide short-term counseling and crisis intervention to help students gain increased awareness, independence, and effective daily habits.