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3 ways exercise can set you up for a successful school year

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Chances are, if you’ve ever set foot in a gym, it was to build muscle or get fit—and there’s nothing wrong with that. But working out can have way more of an impact on your body than just physically.

“Exercise can help improve mood, reduce stress and anxiety, and help you sleep better,” says Alissa Rumsey, a strength and conditioning specialist in New York. That brainpower boost can set you up for academic success all year long.

Here are 3 ways exercise can upgrade your life (that aren’t just physical):

1. Brain power

“Exercise increases your heart rate, which helps supply your brain cells with plenty of oxygen for brain power and growth,” says Rumsey. With that boost, regular exercise can improve your memory, focus, and ability to process information. Translation: It can help you perform better in school.

Memory

Scientists at the University of Illinois have found that moderate exercise, performed three days a week, improves memory by literally growing your brain volume. The hippocampus, the part of the brain primarily associated with memory, naturally shrinks as we age. But the researchers found that regular exercise actually boosts the volume of the hippocampus, thereby improving memory.

Focus

A study published in the Journal of Adolescent Health found that students who started running just 30 minutes a week reported improved concentration in class (in addition to better mood and better-quality sleep).

“Physical activity helps me when I’m stuck on homework or can’t get started,” says Jill, a junior in Bloomington, Minnesota. “I can go exercise for a little bit, and then I’m able to focus so much better when I go back to it.”

Information processing

Regular cycling and stretching exercises can improve your test skills, according to a study published in the Journal of Health Psychology. The researchers also found those who were physically active on a regular basis had better motor skills (i.e., all the actions that involve muscle movement) compared to people with a sedentary lifestyle.

yoga class holding mats

2. Stress

Exercise stimulates the release of a chemical in the body called brain-derived neurotrophic factor (BDNF), which is associated with decreases in anxiety and depression, according to a 2016 study. BDNF supports neuron growth and survival, the capacity to learn, and memory function. It has also been shown to positively affect our body’s ability to keep blood sugar levels consistent, which is important for maintaining energy, concentration, and overall health, as well as stabilizing our emotions and stress levels.

“I run every day after school as a way to vent out my anger from the day and to get out of the house. It definitely relieves my stress, which helps motivate me to achieve more things after that. It clears my head and helps me to be productive and study,” says Geoffrey*, a senior in Raleigh, North Carolina.

3. Energy

It seems logical that exercising would sap your energy—but several studies show the opposite is actually true. One study from the University of Georgia’s Exercise Psychology Laboratory found that regular exercise increased the energy of sedentary participants by 65 percent. According to its findings, low-intensity exercise is actually a better energy booster than working out harder (though both low- and moderate-intensity exercise increased participants’ energy).

“When I’m doing more physical activities, I have more energy and more motivation to do my school work,” says Makayla, a junior in Hondo, Texas.

How does it work? Another study published in the Journal of Applied Physiology found that physical exercise stimulates the development of mitochondria—your cells’ internal power plants—in brain cells. That stimulation ups your body’s energy and can help boost your productivity.

How to make time for fitness

climbing stairs

Here’s the thing: Any movement is good for your brain. “A lot of studies [on the benefits of exercise] look at walking, so it doesn’t have to be anything really intense,” explains Rumsey. In other words, you don’t need to sign up for a weight-lifting competition to feel the effects.

Find ways to integrate exercise into your daily routine
Grab your friends for a basketball game, take a walk around the neighborhood, or go dancing.

Take small steps
Add activity by doing things like parking farther from buildings, walking instead of taking buses, and using stairs.

Find an exercise you enjoy
“There’s no need to do exercise that you hate,” says Rumsey. “Try different classes like boxing, swimming, yoga, Pilates, and biking.”

Buddy up
Rather than catch up via text, go for a walk with a friend.

Join a school or intramural team or sports club.
Get involved in a way that’s social but also boosts your activity levels.

GET HELP OR FIND OUT MORE

Exercise and stress: The Mayo Clinic

Physical activity videos: Centers for Disease Control and Prevention

5 reasons to prioritize health and fitness in high school: CollegeVine


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Article sources

Alissa Rumsey, MS, RD, CSCS, founder of Alissa Rumsey Nutrition and Wellness, New York.

Erickson, K. I., Voss, M., Prakash, R., Basak, C., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences of the United States of America, 108(7), 3017–3022. doi:10.1073/pnas.1015950108

Garber, M. (2017). Exercise as a stress coping mechanism in a pharmacy student population. American Journal of Pharmaceutical Education, 81(3).

Hötting, K., Reich, B., Holzschneider, K., Kauschke, K., et al. (2012). Differential cognitive effects of cycling versus stretching/coordination training in middle-aged adults. Health Psychology, 31(2), 145–155.

Kalak, N., Gerber, M., Kirov, R., Mikoteit, T., et al. (2012). Daily morning running for three weeks improved sleep and psychological functioning in healthy adolescents compared with controls. Journal of Adolescent Health, 51(6), 615–622. doi:10.1016/j.jadohealth.2012.02.020

Nofuji, Y., Suwa, M., Sasaki, H., Ichimiya, A., et al. (2012). Different circulating brain-derived neurotrophic factor responses to acute exercise between physically active and sedentary subjects. Journal of Sports Science and Medicine, 11(1), 83–88.

Puetz, T., Flowers, S., & O’Conner, P. (2008). A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychotherapy and Psychosomatics, 77(3), 167–174. doi:10.1159/000116610

Sleiman, S. F., Henry, J., Al-Haddad, R., & El Hayek, et al. (2016). Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. Elife, 5.

Steiner, J., Murphy, E. A., McClellan, J., Carmichael, M., et al. (2011). Exercise training increases mitochondrial biogenesis in the brain. Journal of Applied Physiology, 1066–1071. doi:10.1152/japplphysiol.00343.2011

Apps and podcasts we love: MyFitnessPal

Augustine is a senior in Boston, Massachusetts.

 

Overall rating: 3 stars“MyFitnessPal is designed to keep track of your daily intake of food and amount of exercise in order to ultimately reach a goal you’ve made for yourself. It requires you to input your meals each day as well as any workouts performed. Each week, the app analyzes your progress so you can see a visual representation of where you’re at in your goals.

Besides personal goals, MyFitnessPal also has easily accessible links to websites and videos that provide motivation to eat well and exercise. I personally love this feature of the app the most because it’s engaging and fun to use and provides lots of reputable information to help me pursue my health goals.

It was helpful to know where most of my calories came from and how many calories I consume on a daily basis, yet on the other hand, I personally don’t think simply counting calories will contribute greatly to leading a healthier life. I think the app was helpful in promoting health and wellness videos to users, but I wish it went beyond counting calories to provide incentive to help users maintain a healthy lifestyle.

Overall, I would recommend this app to someone interested in seeing how what they eat and how much they move affects them each day.”

Get it on iTunes StoreGet it on Google Play

How to encourage students to get the sleep they need

The value of sufficient sleep can’t be overestimated, especially for busy college students. Researchers consistently find that not getting enough sleep can significantly affect how students function.

Lack of sleep has a negative effect on the regulation of hormones and other physiological processes, such as motor skills. Sleep deprivation is also linked to an increase in cortisol, more commonly known as the body’s “stress hormone.” And stress levels have an impact on weight, mood, energy level, immunity, and concentration—so sleep is a key factor in students’ academic success.

Acute sleep deprivation is often associated with episodes of “microsleep,” or brief, uncontrollable periods of sleep lasting three to six seconds. “[They can] intrude upon wake at inopportune times, such as during a lecture,” says Dr. Michel Bornemann, a sleep medicine specialist and former codirector of the Minnesota Regional Sleep Disorders Center in Minneapolis.

It can also be more serious. Dr. Bornemann points out that research shows driving after pulling an all-nighter is “very similar to the impairment experienced when driving while intoxicated with alcohol.”

How to help students get proper sleep

  • Emphasize the essential role of sleep in physical and emotional well-being. Reiterate that sleep can help them in more ways than just feeling refreshed; their stress, concentration levels, immunity, and overall health will all improve.
  • Help students find ways to prioritize getting sufficient sleep. If they can prioritize what needs to be done immediately and what can wait, they’ll likely get a bit more sleep.
  • Teach them about good sleep hygiene. Winding down in a dimly lit room, avoiding screens an hour before bed, and going to bed and waking around the same time each day will help them regulate their sleep cycle.
  • Encourage your student to avoid driving and similar activities when drowsy. The National Highway Traffic Safety Administration estimates that drowsy drivers cause 100,000 crashes every year.
GET HELP OR FIND OUT MORE

National Sleep Foundation

American Academy of Sleep Medicine

Harvard Medical School Division of Sleep Medicine

Sleep, The official journal of the Sleep Research Society and the American Academy of Sleep Medicine

Article sources

Dr. Michel Bornemann, lead investigator, Sleep Forensics Associates and physician at Olmsted Medical Center, Rochester, Minnesota.

American Psychological Association. (2013). Stress and sleep. Retrieved from https://www.apa.org/news/press/releases/stress/2013/sleep.aspx
Harvard School of Public Health. (n.d.). Waking up to sleep’s role in weight control. Retrieved from https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and- obesity/

Leproult, R., Copinschi, G., Buxton, O., & Van Cauter, E. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10), 865–870. Retrieved from https://academic.oup.com/sleep/article/20/10/865/2725962

National Sleep Foundation. (2012, November 9). Young people more likely to drive drowsy. Retrieved from https://drowsydriving.org/2012/11/young-people-more-likely-to-drive-drowsy/

Watson, N. F., Buchwald, D., Delrow, J. J., Altemeier, W. A., et al. (2017). Transcriptional signatures of sleep duration discordance in monozygotic twins. Sleep, 40(1). doi: 10.1093/sleep/zsw019

Wright Jr., K. P., Drake, A. L., Frey, D. J., Fleshner, M., et al. (2015). Influence of sleep deprivation and circadian misalignment on cortisol, inflammatory markers, and cytokine balance. Brain, Behavior, and Immunity, 47, 24–34.

How to set your students up for studying success

The majority of students retain information most effectively when blending a few different study methods. But setting students up for studying success begins before they get to the library.

Be up front

“Complete transparency about what it takes to study and retain the material is key,” says Amy Baldwin, director of the Department of Student Transitions at the University of Central Arkansas. “Letting students know that up front can be really impactful.”

  • When you announce tests or exams, consider including an estimate of how far in advance students should start studying to do well.
  • Have a successful former student talk to the class about how much time they dedicated to studying and what study tools they used.

Emphasize the “why”

Many students get a boost from knowing the “why,” or purpose, of material they’re being taught. “It’s very easy to dismiss something that doesn’t feel interesting or relevant,” Baldwin says. When material might not be directly relevant for their major, emphasize how the problem-solving or creative thinking skills they’re developing will help them later in life. “Learning to learn is a useful skill everyone can walk away with,” says Baldwin.

Champion study resources

Finally, do your part to normalize the use of outside help such as tutors and campus study centers. “Smart students go to tutoring—it’s not just for students who are struggling,” says Baldwin.

Here are some helpful tips

  • Provide practice tests: These are a tangible way to help students stay on track.
  • Encourage students to color-code materials to aid memorization.
  • Come up with acronyms for lists students need to memorize.
  • Create a concept sheet with key words, diagrams, and charts to summarize the material for each unit.
  • Assign/encourage study groups.
  • Record lectures and post them online for students to review.
  • Break any study materials down into small sections to help students space out their studying.
  • Encourage students to review lecture notes and add their own reflections or questions after class.

With some creativity, your students’ studying can be more effective and even enjoyable.

Get help or find out more

The following resources offer study tips and tricks.

Quizlet

Improving memory and retention: Dartmouth University Academic Skills Center

GoConqr

Evernote


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Article sources

Amy Baldwin, director of the Department of Student Transitions, University of Central Arkansas, Conway, Arkansas.

Dr. Damien Clement, assistant professor of sport and exercise psychology, West Virginia University, Morgantown, West Virginia.

Carlson, S. (2005). The net generation goes to college. Chronicle of Higher Education, 52(1), 1–7. Retrieved from https://chronicle.com/article/The-Net-Generation-Goes-to/12307

Gurung, R. A. (2005). How do students really study (and does it matter)? Education, 39, 323–340. Retrieved from https://02c44f4.netsolhost.com/ebooks/tips2011/I-05-04Gurung2005.pdf

Komarraju, M., Karau, S. J., Schmeck, R. R., & Avdic, A. (2011). The big five personality traits, learning styles, and academic achievement. Personality and Individual Differences, 51(4), 472–477. Retrieved from https://ac.els-cdn.com/S0191886911002194/1-s2.0-S0191886911002194-main.pdf?_tid=1cc52fea-0920-11e3-8138-00000aab0f01&acdnat=1376952107_d8d9f6534a777cd4b523196c3175c933

Karpicke, J. D. (2012). Retrieval-based learning: Active retrieval promotes meaningful learning. Current Directions in Psychological Science, 21(3), 157–163. Retrieved from https://learninglab.psych.purdue.edu/downloads/2012_Karpicke_CDPS.pdf

Kornell, N. (2009). Optimising learning using flashcards: Spacing is more effective than cramming. Applied Cognitive Psychology, 23, 1297–1317. Retrieved from https://web.williams.edu/Psychology/Faculty/Kornell/Publications/Kornell.2009b.pdf

Heath, C., & Heath, D. (2007). Made to stick: Why some ideas survive and others die. Random House: New York.

4 ways to practice consent and self-empowerment in everyday life

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Have you hesitated to tell a friend, family member, romantic partner, or even a waiter what you want? Maybe you’ve even hesitated to tell yourself. Most of us have suppressed our gut instincts at some point, which can get in the way of developing our voice and individuality. But learning to explore and honor our own needs, instincts, and desires is a crucial life skill. It’s the key to setting boundaries in platonic and intimate relationships, and in all other areas of our lives. Plus, it’ll make you better able to recognize other people’s needs and boundaries.

This process can be transformative. “I had been a meek person and had trouble setting my own boundaries,” says Diana Adams, an attorney based in New York City. After being sexually assaulted in college, she embarked on her own journey of empowerment. “I went from being one of the last kids picked in gym class to a national champion at a martial art. That was a personal revelation to me about my own strengths and finding my own voice and agency.”

Finding your own self-empowerment and voice will help you in all sorts of ways. It can help you get the sandwich the way you ordered it, help your friends and partners have your back, help you speak up when something’s not working for you, and feel confident in walking away from things when you have to.

The opportunities to communicate what you want and what to push back against are around us every day, not just during hookups or in intimate relationships.

1. Stand up for yourself and set boundaries

teen reading menu

☀︎ In everyday life

Standing up for yourself doesn’t mean being impolite or aggressive, but it does mean being assertive and honoring your own feelings and desires. Being explicit with yourself is crucial. With others, you might be tactfully indirect. But if they don’t pick up on your cues, by all means, be direct.

For example, if you’re talking with someone who’s making you uncomfortable, you can just excuse yourself to get a snack or go to the bathroom. They should get the point and leave you alone. If they ignore your polite signals, feel free to be blunt: “I’m heading back to my friends now.” If you feel uncomfortable or unsafe, it’s always OK to just walk away.

✖️ Practice setting boundaries and respectfully saying “no”

  • With service people: “Actually, this isn’t the sandwich that I ordered.”
  • With your sibling: “It’s not OK to borrow my things without asking.”
  • With the senior who’s pushing a drink on you: “Thanks, but not tonight.”

❤︎ In romantic encounters

“Sometimes, when someone leans in to kiss me for the first time, I stop them just to see if they’re cool with me setting a boundary,” says Jaclyn Friedman, a sexual assault survivor, speaker, author, and consent activist. This kind of boundary setting—and making sure that your partner is listening—can happen explicitly or implicitly. An implicit way to do this would be taking a step back if you feel someone is getting too close.

Practicing boundary setting can help with stopping things when you start to feel uncomfortable, whether in a hookup situation or not. Be wary of any situation where you feel like you’re being pressured, and take that red flag seriously. However, there are times when pressure escalates into assault, and it’s not always possible to stop that. A victim is never at fault for someone else’s choice to assault. Trusting our instincts, though, can make it easier to spot red flags early on, when it can be easier to get out of a potentially dangerous situation.

2. Stand up for your friends

group of happy friends

☀︎ In everyday life

As we become more attuned to our own boundaries and desires, it’s easier to spot other people’s. Pay attention to what’s going on. If you’re out with a friend and they’re stuck in an uncomfortable conversation, help them out. For example, if someone’s pressuring them to have a drink or do something they don’t want to do, give them an exit strategy.

Try subtle: “Hey, I need to talk to you.”

Or explicit: “Not feeling this. Let’s get out of here.”

“Setting up a code word with a friend is also an easy way to let each other know what’s up. Mine and my BFF’s is ‘pumpernickel’—it’s not something we would normally say in conversation and people around us laugh, thinking it’s an inside joke,” says Macenna, a student in San Diego, California.

❤︎ In romantic encounters

The stakes can feel high—especially at the beginning of the year, when everyone’s getting to know each other and they’re excited to try new things. But it’s vital to check in with your friends who are in relationships or who are hanging out with someone new. For example, ask things like:

  • How are things going?
  • Do you feel like being with your partner makes you happy?
  • Do they listen to you?

Pay attention if your friend seems uncomfortable or isn’t sure how their romantic encounters are making them feel. If something seems off, suggest they talk to a counselor or a trusted adult about how they’re feeling.

3. Think and talk about what you want

confident male with sunglasses

☀︎ In everyday life

One thing I’ve always loved about some of my best friends is that they know what they like to do—whether that’s going to a party on a Friday night or camping and hiking alone. They don’t get there by just going with the flow—these friends have thought about what they want and what types of people they like to hang out with.

Thinking and talking about what you want doesn’t always mean you’ll get it, but it’s a giant step in that direction! Even when your desires or boundaries are different from your friends’ or partners’, you’ll likely find some areas of overlap—and you’ll get there more easily if you can notice those differences and engage in open conversation.

“When someone says, ‘No, I’d rather not,’ respond in ways that support them,” says Adams. “When your friend says she can’t come to dinner because she needs to study, try saying, ‘Thank you for taking care of yourself; I’m glad you said that.’” You could also ask if there’s another time you two can get together, once her workload lightens up.

❤︎ In romantic encounters

Ask yourself these questions about the person you like, are in a relationship with, or are hooking up with:

  • Am I feeling happy, comfortable, and rewarded when I’m with them?
  • Does this person listen to me and respect my signals?
  • Are my boundaries being pushed or violated?
  • Do I feel safe?
  • Do I feel conflicted? Why?
  • Am I pushing myself to do something I don’t really want to do?

4. Take your feelings seriously and make sure others do too

friends outside chatting and smiling

☀︎ In everyday life

Think about what matters to you; talk to your friends about what matters to them. High school is full of decisions and life changes—thinking about college, taking on more responsibility at home, finding new connections, and beginning to figure out what you want to do with your life. Sometimes it will feel like one major issue after another.

☆ Surround yourself with people who support your decisions

Good friends and partners:

  • Ask you questions that don’t make you feel pressured.
  • Make it safe for you to change your mind.
  • Encourage you to assert yourself and communicate.

“Students should respect each other without forcing or [making] their peers [feel afraid],” says Ariana, a recent graduate in Concord, Massachusetts.

❤︎ In romantic encounters

It’s especially important to make sure that hookups or romantic partners care about what you want and desire out of your interaction or relationship. Are they paying attention to the cues you give them? Do they ask you what you want to do and care how you answer? And when you set boundaries, do they respect and observe them? Do your needs and desires basically align with theirs? That’s how you’ll find a good partner—whether for the long term or just a few hours.

“Imagine you’re at a party dancing with someone, and they’re getting right up to you and you’re feeling uncomfortable. Now switch places with that person and imagine you’re making them uncomfortable and they never told you. You’d feel terrible because you’re a decent person. Telling someone you’re uncomfortable is showing them respect, assuming they would want to know.”
—Jaclyn Friedman, sexual assault survivor, speaker, author, and consent activist

Get help or find out more

Q&As about assertiveness: Minnesota State University

How to attain real personal empowerment: Psychology Today

Support and info for students on preventing sexual assault and harassment: Stop Sexual Assault in Schools

Sex ed for the real world: Scarlet Teen

Find local sexual assault services and other resources: NotAlone.gov

What You Really Really Want: The Smart Girl’s Shame-Free Guide to Sex and Safety, by Jaclyn Friedman
Seal Press, 2011


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Article sources

Diana Adams, JD, Esq., managing partner, Diana Adams Law & Mediation PLLC, New York City.

Jaclyn Friedman, author of What You Really Really Want: The Smart Girl’s Shame-Free Guide to Sex and Safety (Seal Press, 2011).

1in6. (n.d.). Sorting it out for himself. Retrieved from https://1in6.org/family-and-friends/sorting-it-out-for-himself/

Anderson, N., & Clement, S. (2015, June 12). Poll shows that 20 percent of women are sexually assaulted in college. Washington Post. Retrieved from https://www.washingtonpost.com/sf/local/2015/06/12/1-in-5-women-say-they-were-violated/

Anderson, S. S., Steve Hendrix, N., & Brown, E. (2015, June 12). Male survivors of sex assaults often fear they won’t be taken seriously. Washington Post. Retrieved from https://www.washingtonpost.com/local/education/male-victims-often-fear-they-wont-be-taken-seriously/2015/06/12/e780794a-f8fe-11e4-9030-b4732caefe81_story.html

Bazelon, E. (2014, October 21). Hooking up at an affirmative-consent campus? It’s complicated. New York Times. Retrieved from https://www.nytimes.com/2014/10/26/magazine/hooking-up-at-an-affirmative-consent-campus-its-complicated.html

Beres, M. A. (2014). Rethinking the concept of consent for anti-sexual violence activism and education. Feminism & Psychology, 24(3), 373–389.

Beres, M. A., Herold, E., & Maitland, S. B. (2004). Sexual consent behaviors in same-sex relationships. Archives of Sexual Behavior, 33(5), 475–486.

Berrington, L. (2015). Finding yourself: 7 steps to self-empowerment. Student Health 101, 10(8).

Blue Seat Studios. (2015). Tea consent. Retrieved from https://www.youtube.com/watch?v=oQbei5JGiT8

Boyd, M. (2015, December 17). The case for affirmative consent [blog post]. Huffington Post. Retrieved from https://www.huffingtonpost.com/melanie-boyd/the-case-for-affirmative-consent_b_6312476.html

Carmody, M. (2003). Sexual ethics and violence prevention. Social & Legal Studies, 12(2), 199–216. https://doi.org/10.1177/0964663903012002003

Catalano, S. (2013). Intimate partner violence: Attributes of victimization, 1993–2011. Bureau of Justice Statistics (BJS). Retrieved from https://www.bjs.gov/index.cfm?ty=pbdetail&iid=4801

Crome, S. (2006). Male survivors of sexual assault and rape. Australian Institute of Family Studies. Retrieved from https://aifs.gov.au/publications/male-survivors-sexual-assault-and-rape

Culp-Ressler, T. (n.d.). What “affirmative consent” actually means. Retrieved from https://thinkprogress.org/health/2014/06/25/3453041/affirmative-consent-really-means/

Davies, M., Gilston, J., & Rogers, P. (2012). Examining the relationship between male rape myth acceptance, female rape myth acceptance, victim blame, homophobia, gender roles, and ambivalent sexism. Journal of Interpersonal Violence, 27(14), 2807–2823.

Davies, M., & Rogers, P. (2006). Perceptions of male victims in depicted sexual assaults: A review of the literature. Aggression and Violent Behavior, 11(4), 367–377.

Dube, S. R., Anda, R. F., Whitfield, C. L., Brown, D. W., et al. (2005). Long-term consequences of childhood sexual abuse by gender of victim. American Journal of Preventive Medicine, 28(5), 430–438. https://doi.org/10.1016/j.amepre.2005.01.015

Friedman, J., & Valenti, J. (2008). Yes means yes: Visions of female sexual power and a world without rape. Seal Press.

Gavey, N., & Schmidt, J. (2011). “Trauma of rape” discourse: A double-edged template for everyday understandings of the impact of rape? Violence Against Women, 17(4), 433–456.

Gavey, N., Schmidt, J., Braun, V., Fenaughty, J., et al. (2009). Unsafe, unwanted: Sexual coercion as a barrier to safer sex among men who have sex with men. Journal of Health Psychology, 14(7), 1021–1026.

Graham, R. (2006). Male rape and the careful construction of the male victim. Social & Legal Studies, 15(2), 187–208.

Harrell, M. C., Castaneda, L. W., Adelson, M., Gaillot, S., et al. (2009). A compendium of sexual assault research. RAND Corporation. Retrieved from https://www.rand.org/content/dam/rand/pubs/technical_reports/2009/RAND_TR617.pdf

Kann, L., McManus, T., Harris, W. A., Shanklin, S. L., et al. (2016, June 10). Youth risk behavior surveillance—United States, 2015. Centers for Disease Control and Prevention, Morbidity and Mortality Weekly Report, 65(6).

Maine Coalition Against Sexual Violence. (n.d.). Sexual violence against LGBTQQI populations. Retrieved from https://www.mecasa.org/index.php/special-projects/lgbtqqi

McDonough, K. (2014, September 5). Gloria Steinem on consent and sexual assault: “Since when is hearing ‘yes’ a turnoff?” Retrieved December 21, 2015, from https://www.salon.com/2014/09/05/gloria_steinem_on_consent_and_sexual_assault_since_when_is_hearing_yes_a_turnoff/

Paulk, L. (2014, April 30). Sexual assault in the LGBT community. National Center for Lesbian Rights. Retrieved from https://www.nclrights.org/sexual-assault-in-the-lgbt-community/

Rothman, E. F., Exner, D., & Baughman, A. L. (2011). The prevalence of sexual assault against people who identify as gay, lesbian, or bisexual in the United States: A systematic review. Trauma, Violence & Abuse, 12(2), 55–66.

Savage, D. (2013). Dan Savage: Gay advice for straight couples. Retrieved from https://vimeo.com/68863993

US Department of Justice. (2016, April 1). Sexual assault. Retrieved from https://www.justice.gov/ovw/sexual-assault

Walters, M. L., Chen, J., & Breiding, M. J. (2013). The national intimate partner and sexual violence survey (NISVS): 2010 findings on victimization by sexual orientation. Atlanta, GA: National Center for Injury Prevention and Control, Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/violenceprevention/pdf/nisvs_sofindings.pdf

Wild, C. (2011, December 13). Dan Savage talks sex, love and clear communication. Retrieved from https://tulane.edu/news/newwave/121311_dan_savage.cfm

Yale CCEs. (n.d.). Myth of miscommunication workshops | Yale CCE Program. Retrieved from https://cce.yalecollege.yale.edu/myth-miscommunication-workshops

Encouraging students to practice consent and self-empowerment

According to 2017 data from the CDC, 7 percent of high school students in the US had been physically forced to have sexual intercourse at some time in their lives when they didn’t want to—and that’s only one type of sexual assault. In a recent Student Health 101 poll, one in three high school students surveyed said they were aware of sexual assaults happening among their peers.

So what can we do about it? Part of the problem is recognizing that most sexual assault doesn’t look how we might expect it to. The US Department of Justice defines sexual assault as “any type of sexual contact or behavior that occurs without the explicit consent of the recipient.” That can include:

  • Forcing or coercing someone to have sex or do any sexual act
  • Penetrating a person’s body with any object without their consent
  • Unwanted sexual touching
  • Unwanted sexual comments
  • Anything that forces someone to join in unwanted sexual contact or attention

“Changing the culture around consent and communication is one of the best ways to prevent sexual assault,” says Evan Walker-Wells, a former communication and consent educator at Yale University and the cofounder of Scalawag, a magazine and website covering Southern politics and culture.

Cultural norms around sexual assault

Sexual assault among teens and young adults is often associated with:

  • Social norms that make it harder to speak up in defense of oneself or others (e.g., a double standard that judges people differently for sexual activity).
  • A party culture that links alcohol with expectations of sex or hooking up.

How do we change the culture? Start with self-empowerment

Self-empowerment means identifying and learning to honor our own needs and desires. Helping students become self-empowered will benefit them in all sorts of ways. It can help them get the sandwich the way they ordered it, help their friends and partners have their back, help them speak up when something’s not working, and help them feel confident in walking away from things when they need to. That might sound blasé, but it’s not. A key to satisfying relationships and interactions is being aware of and honoring our own feelings—which also helps us appreciate and honor others’ feelings.

4 ways for school staff to support self-empowerment

teach and student walking

1. Work with students to normalize conversations about sex and sexuality

Faculty and staff can model thoughtful decision making, provide space for reflection, and introduce new ideas and norms. You can encourage dialogue, help find guest speakers, and incorporate these conversations and concepts into the classroom.

2. Encourage student leaders who are building a more positive culture

Student leaders help facilitate the environments in which their peers hang out, flirt, and sometimes hook up. By providing students with relevant training and resources on things like bystander intervention, sexual culture, and self-empowerment, you can help create an environment that’s less conducive to sexual assault and more conducive to thoughtful choices.

3. Help spread positive and diverse narratives

School administration plays a vital role in shaping narratives that students see and hear. You’re well positioned to introduce positive examples of self-empowerment and mindful decision making (e.g., when teachers select reading material for class).

4. Model empowerment

Students learn from their teachers and school staff. Find everyday situations in which you can model polite boundary setting, make non-coercive requests, and affirm other people’s decision to say “no.”

Keep in mind that there are times when sexual pressure escalates into assault. No matter how good a person is at setting boundaries, it’s not always possible to stop that. A victim is never at fault for someone else’s choice to assault. When students learn to trust their instincts, though, it can make it easier to spot red flags early on.

GET HELP OR FIND OUT MORE

Q&As about assertiveness: Minnesota State University

How to attain real personal empowerment: Psychology Today

Support and info for students on preventing sexual assault and harassment: Stop Sexual Assault in Schools

Sex ed for the real world: Scarlet Teen

Find local sexual assault services and other resources: NotAlone.gov

What You Really Really Want: The Smart Girl’s Shame-Free Guide to Sex and Safety, by Jaclyn Friedman
Seal Press, 2011

Article sources

Diana Adams, JD, Esq., managing partner, Diana Adams Law & Mediation PLLC, New York City.

Jaclyn Friedman, author of What You Really Really Want: The Smart Girl’s Shame-Free Guide to Sex and Safety (Seal Press, 2011).

1in6. (n.d.). Sorting it out for himself. Retrieved from https://1in6.org/family-and-friends/sorting-it-out-for-himself/

Anderson, N., & Clement, S. (2015, June 12). Poll shows that 20 percent of women are sexually assaulted in college. Washington Post. Retrieved from https://www.washingtonpost.com/sf/local/2015/06/12/1-in-5-women-say-they-were-violated/

Anderson, S. S., Steve Hendrix, N., & Brown, E. (2015, June 12). Male survivors of sex assaults often fear they won’t be taken seriously. Washington Post. Retrieved from https://www.washingtonpost.com/local/education/male-victims-often-fear-they-wont-be-taken-seriously/2015/06/12/e780794a-f8fe-11e4-9030-b4732caefe81_story.html

Bazelon, E. (2014, October 21). Hooking up at an affirmative-consent campus? It’s complicated. New York Times. Retrieved from https://www.nytimes.com/2014/10/26/magazine/hooking-up-at-an-affirmative-consent-campus-its-complicated.html

Beres, M. A. (2014). Rethinking the concept of consent for anti-sexual violence activism and education. Feminism & Psychology, 24(3), 373–389.

Beres, M. A., Herold, E., & Maitland, S. B. (2004). Sexual consent behaviors in same-sex relationships. Archives of Sexual Behavior, 33(5), 475–486.

Berrington, L. (2015). Finding yourself: 7 steps to self-empowerment. Student Health 101, 10(8).

Blue Seat Studios. (2015). Tea consent. Retrieved from https://www.youtube.com/watch?v=oQbei5JGiT8

Boyd, M. (2015, December 17). The case for affirmative consent [blog post]. Huffington Post. Retrieved from https://www.huffingtonpost.com/melanie-boyd/the-case-for-affirmative-consent_b_6312476.html

Carmody, M. (2003). Sexual ethics and violence prevention. Social & Legal Studies, 12(2), 199–216. https://doi.org/10.1177/0964663903012002003

Catalano, S. (2013). Intimate partner violence: Attributes of victimization, 1993–2011. Bureau of Justice Statistics (BJS). Retrieved from https://www.bjs.gov/index.cfm?ty=pbdetail&iid=4801

Crome, S. (2006). Male survivors of sexual assault and rape. Australian Institute of Family Studies. Retrieved from https://aifs.gov.au/publications/male-survivors-sexual-assault-and-rape

Culp-Ressler, T. (n.d.). What “affirmative consent” actually means. Retrieved from https://thinkprogress.org/health/2014/06/25/3453041/affirmative-consent-really-means/

Davies, M., Gilston, J., & Rogers, P. (2012). Examining the relationship between male rape myth acceptance, female rape myth acceptance, victim blame, homophobia, gender roles, and ambivalent sexism. Journal of Interpersonal Violence, 27(14), 2807–2823.

Davies, M., & Rogers, P. (2006). Perceptions of male victims in depicted sexual assaults: A review of the literature. Aggression and Violent Behavior, 11(4), 367–377.

Dube, S. R., Anda, R. F., Whitfield, C. L., Brown, D. W., et al. (2005). Long-term consequences of childhood sexual abuse by gender of victim. American Journal of Preventive Medicine, 28(5), 430–438. https://doi.org/10.1016/j.amepre.2005.01.015

Friedman, J., & Valenti, J. (2008). Yes means yes: Visions of female sexual power and a world without rape. Seal Press.

Gavey, N., & Schmidt, J. (2011). “Trauma of rape” discourse: A double-edged template for everyday understandings of the impact of rape? Violence Against Women, 17(4), 433–456.

Gavey, N., Schmidt, J., Braun, V., Fenaughty, J., et al. (2009). Unsafe, unwanted: Sexual coercion as a barrier to safer sex among men who have sex with men. Journal of Health Psychology, 14(7), 1021–1026.

Graham, R. (2006). Male rape and the careful construction of the male victim. Social & Legal Studies, 15(2), 187–208.

Harrell, M. C., Castaneda, L. W., Adelson, M., Gaillot, S., et al. (2009). A compendium of sexual assault research. RAND Corporation. Retrieved from https://www.rand.org/content/dam/rand/pubs/technical_reports/2009/RAND_TR617.pdf

Kann, L., McManus, T., Harris, W. A., Shanklin, S. L., et al. (2016, June 10). Youth risk behavior surveillance—United States, 2015. Centers for Disease Control and Prevention, Morbidity and Mortality Weekly Report, 65(6).

Maine Coalition Against Sexual Violence. (n.d.). Sexual violence against LGBTQQI populations. Retrieved from https://www.mecasa.org/index.php/special-projects/lgbtqqi

McDonough, K. (2014, September 5). Gloria Steinem on consent and sexual assault: “Since when is hearing ‘yes’ a turnoff?” Retrieved December 21, 2015, from https://www.salon.com/2014/09/05/gloria_steinem_on_consent_and_sexual_assault_since_when_is_hearing_yes_a_turnoff/

Paulk, L. (2014, April 30). Sexual assault in the LGBT community. National Center for Lesbian Rights. Retrieved from https://www.nclrights.org/sexual-assault-in-the-lgbt-community/

Rothman, E. F., Exner, D., & Baughman, A. L. (2011). The prevalence of sexual assault against people who identify as gay, lesbian, or bisexual in the United States: A systematic review. Trauma, Violence & Abuse, 12(2), 55–66.

Savage, D. (2013). Dan Savage: Gay advice for straight couples. Retrieved from https://vimeo.com/68863993

US Department of Justice. (2016, April 1). Sexual assault. Retrieved from https://www.justice.gov/ovw/sexual-assault

Walters, M. L., Chen, J., & Breiding, M. J. (2013). The national intimate partner and sexual violence survey (NISVS): 2010 findings on victimization by sexual orientation. Atlanta, GA: National Center for Injury Prevention and Control, Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/violenceprevention/pdf/nisvs_sofindings.pdf

Wild, C. (2011, December 13). Dan Savage talks sex, love and clear communication. Retrieved from https://tulane.edu/news/newwave/121311_dan_savage.cfm

Yale CCEs. (n.d.). Myth of miscommunication workshops | Yale CCE Program. Retrieved from https://cce.yalecollege.yale.edu/myth-miscommunication-workshops

Encouraging students to practice consent and self-empowerment

Sexual assault remains a problem in higher ed. Among a random sample of New York undergrads, 22 percent reported experiencing at least one incident of sexual assault since entering college (PLoS ONE, 2017). Women and gender-nonconforming students reported at higher rates—28 percent and 38 percent, respectively—while 12.5 percent of college-aged males reported experiencing sexual assault. In a recent Student Health 101 poll, 63 percent of students said they were aware of sexual assaults happening among their peers.

So what can we do about it? Part of the problem is recognizing that most sexual assault doesn’t look how we might expect it to. The US Department of Justice defines sexual assault as “any type of sexual contact or behavior that occurs without the explicit consent of the recipient.” That can include:

  • Forcing or coercing someone to have sex or do any sexual act
  • Penetrating a person’s body with any object without their consent
  • Unwanted sexual touching
  • Unwanted sexual comments
  • Anything that forces someone to join in unwanted sexual contact or attention

“Changing the culture around consent and communication is one of the best ways to prevent sexual assault,” says Evan Walker-Wells, a former communication and consent educator at Yale University and the cofounder of Scalawag, a magazine and website covering Southern politics and culture.

Cultural norms around sexual assault

Sexual assault among young adults is often associated with:

  • Social norms that make it harder to speak up in defense of oneself or others (e.g., a double standard that judges people differently for sexual activity).
  • A party culture that links alcohol with expectations of sex or hooking up.

How do we change the culture? Start with self-empowerment

Self-empowerment means identifying and learning to honor our own needs and desires. Helping students become self-empowered can help them get the sandwich the way they ordered it, help their friends and partners have their back, help them speak up when something’s not working, and help them feel confident in walking away from things when they need to. A key to satisfying relationships and interactions is being aware of and honoring our own feelings—which also helps us appreciate and honor others’ feelings.

4 ways for school staff to support self-empowerment

thoughtful woman in glasses

1. Work with students to normalize conversations about sex and sexuality

Faculty and staff can model thoughtful decision making, provide space for reflection, and introduce new ideas and norms. You can encourage dialogue, help find guest speakers, and incorporate these conversations and concepts into the classroom.

2. Encourage student leaders who are building a more positive culture

Student leaders help facilitate the environments in which their peers hang out, flirt, and sometimes hook up. By providing students with relevant training and resources on things like bystander intervention, sexual culture, and self-empowerment, you can help create an environment that’s less conducive to sexual assault and more conducive to thoughtful choices.

3. Help spread positive and diverse narratives

College plays a vital role in shaping narratives that students see and hear. You’re well positioned to introduce positive examples of self-empowerment and mindful decision making (e.g., when instructors select reading material for class).

4. Model empowerment

Students learn from their professors and school staff. Find everyday situations in which you can model polite boundary setting, make non-coercive requests, and affirm other people’s decision to say “no.”

Keep in mind that there are times when sexual pressure escalates into assault. No matter how good a person is at setting boundaries, it’s not always possible to stop that. A victim is never at fault for someone else’s choice to assault. When students learn to trust their instincts, though, it can make it easier to spot red flags early on.

GET HELP OR FIND OUT MORE

Q&As about assertiveness: Minnesota State University

How to attain real personal empowerment: Psychology Today

Sex needs a new metaphor: Al Vernacchio’s TED Talks

Find local sexual assault services and other resources: Center for Changing Our Campus Culture

What You Really Really Want: The Smart Girl’s Shame-Free Guide to Sex and Safety, by Jaclyn Friedman
Seal Press, 2011

Article sources

Diana Adams, JD, Esq., managing partner, Diana Adams Law & Mediation PLLC, New York City.

Jaclyn Friedman, author of What You Really Really Want: The Smart Girl’s Shame-Free Guide to Sex and Safety (Seal Press, 2011).

1in6. (n.d.). Sorting it out for himself. Retrieved from https://1in6.org/family-and-friends/sorting-it-out-for-himself/

Anderson, N., & Clement, S. (2015, June 12). Poll shows that 20 percent of women are sexually assaulted in college. Washington Post. Retrieved from https://www.washingtonpost.com/sf/local/2015/06/12/1-in-5-women-say-they-were-violated/

Anderson, S. S., Steve Hendrix, N., & Brown, E. (2015, June 12). Male survivors of sex assaults often fear they won’t be taken seriously. Washington Post. Retrieved from https://www.washingtonpost.com/local/education/male-victims-often-fear-they-wont-be-taken-seriously/2015/06/12/e780794a-f8fe-11e4-9030-b4732caefe81_story.html

Bazelon, E. (2014, October 21). Hooking up at an affirmative-consent campus? It’s complicated. New York Times. Retrieved from https://www.nytimes.com/2014/10/26/magazine/hooking-up-at-an-affirmative-consent-campus-its-complicated.html

Beres, M. A. (2014). Rethinking the concept of consent for anti-sexual violence activism and education. Feminism & Psychology, 24(3), 373–389.

Beres, M. A., Herold, E., & Maitland, S. B. (2004). Sexual consent behaviors in same-sex relationships. Archives of Sexual Behavior, 33(5), 475–486.

Berrington, L. (2015). Finding yourself: 7 steps to self-empowerment. Student Health 101, 10(8).

Blue Seat Studios. (2015). Tea consent. Retrieved from https://www.youtube.com/watch?v=oQbei5JGiT8

Boyd, M. (2015, December 17). The case for affirmative consent [blog post]. Huffington Post. Retrieved from https://www.huffingtonpost.com/melanie-boyd/the-case-for-affirmative-consent_b_6312476.html

Carmody, M. (2003). Sexual ethics and violence prevention. Social & Legal Studies, 12(2), 199–216. https://doi.org/10.1177/0964663903012002003

Catalano, S. (2013). Intimate partner violence: Attributes of victimization, 1993–2011. Bureau of Justice Statistics (BJS). Retrieved from https://www.bjs.gov/index.cfm?ty=pbdetail&iid=4801

Crome, S. (2006). Male survivors of sexual assault and rape. Australian Institute of Family Studies. Retrieved from https://aifs.gov.au/publications/male-survivors-sexual-assault-and-rape

Culp-Ressler, T. (n.d.). What “affirmative consent” actually means. Retrieved from https://thinkprogress.org/health/2014/06/25/3453041/affirmative-consent-really-means/

Davies, M., Gilston, J., & Rogers, P. (2012). Examining the relationship between male rape myth acceptance, female rape myth acceptance, victim blame, homophobia, gender roles, and ambivalent sexism. Journal of Interpersonal Violence, 27(14), 2807–2823.

Davies, M., & Rogers, P. (2006). Perceptions of male victims in depicted sexual assaults: A review of the literature. Aggression and Violent Behavior, 11(4), 367–377.

Dube, S. R., Anda, R. F., Whitfield, C. L., Brown, D. W., et al. (2005). Long-term consequences of childhood sexual abuse by gender of victim. American Journal of Preventive Medicine, 28(5), 430–438. https://doi.org/10.1016/j.amepre.2005.01.015

Friedman, J., & Valenti, J. (2008). Yes means yes: Visions of female sexual power and a world without rape. Seal Press.

Gavey, N., & Schmidt, J. (2011). “Trauma of rape” discourse: A double-edged template for everyday understandings of the impact of rape? Violence Against Women, 17(4), 433–456.

Gavey, N., Schmidt, J., Braun, V., Fenaughty, J., et al. (2009). Unsafe, unwanted: Sexual coercion as a barrier to safer sex among men who have sex with men. Journal of Health Psychology, 14(7), 1021–1026.

Graham, R. (2006). Male rape and the careful construction of the male victim. Social & Legal Studies, 15(2), 187–208.

Harrell, M. C., Castaneda, L. W., Adelson, M., Gaillot, S., et al. (2009). A compendium of sexual assault research. RAND Corporation. Retrieved from https://www.rand.org/content/dam/rand/pubs/technical_reports/2009/RAND_TR617.pdf

Kann, L., McManus, T., Harris, W. A., Shanklin, S. L., et al. (2016, June 10). Youth risk behavior surveillance—United States, 2015. Centers for Disease Control and Prevention, Morbidity and Mortality Weekly Report, 65(6).

Maine Coalition Against Sexual Violence. (n.d.). Sexual violence against LGBTQQI populations. Retrieved from https://www.mecasa.org/index.php/special-projects/lgbtqqi

McDonough, K. (2014, September 5). Gloria Steinem on consent and sexual assault: “Since when is hearing ‘yes’ a turnoff?” Retrieved December 21, 2015, from https://www.salon.com/2014/09/05/gloria_steinem_on_consent_and_sexual_assault_since_when_is_hearing_yes_a_turnoff/

Paulk, L. (2014, April 30). Sexual assault in the LGBT community. National Center for Lesbian Rights. Retrieved from https://www.nclrights.org/sexual-assault-in-the-lgbt-community/

Rothman, E. F., Exner, D., & Baughman, A. L. (2011). The prevalence of sexual assault against people who identify as gay, lesbian, or bisexual in the United States: A systematic review. Trauma, Violence & Abuse, 12(2), 55–66.

Savage, D. (2013). Dan Savage: Gay advice for straight couples. Retrieved from https://vimeo.com/68863993

US Department of Justice. (2016, April 1). Sexual assault. Retrieved from https://www.justice.gov/ovw/sexual-assault

Walters, M. L., Chen, J., & Breiding, M. J. (2013). The national intimate partner and sexual violence survey (NISVS): 2010 findings on victimization by sexual orientation. Atlanta, GA: National Center for Injury Prevention and Control, Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/violenceprevention/pdf/nisvs_sofindings.pdf

Wild, C. (2011, December 13). Dan Savage talks sex, love and clear communication. Retrieved from https://tulane.edu/news/newwave/121311_dan_savage.cfm

Yale CCEs. (n.d.). Myth of miscommunication workshops | Yale CCE Program. Retrieved from https://cce.yalecollege.yale.edu/myth-miscommunication-workshops

Why you probably need more sleep—and how to get it

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You’re likely pretty familiar with the eight-hour rule. Actually getting eight full hours of shut-eye, however? It’s tricky to prioritize sleep when you’re juggling school, sports, and a life outside of academics.

Getting more sleep, however, can actually help make all those things easier to manage. Take the age-old dilemma: Should you study for a few more hours before that big test or get some sleep? Sleep has major brain benefits, including helping to improve your memory. So trading the flash cards for your pillow might actually do more to boost your grade.

Here’s the case in favor of getting more zzzs:

Sleeping away sickness

You’re not dreaming—you really will feel an amazing difference in your body when you let it reenergize. Researchers consistently find that getting insufficient sleep prevents the immune system from functioning at its best. A 2012 study by the Robert Wood Johnson Foundation found a significant difference in immune response in those who slept four to six hours compared to those who slept seven to nine hours.

Getting consistent sleep is the key. In a 2017 study among twins, researchers found that “chronic short sleep,” defined as regularly getting less than seven hours, shuts down certain immune responses. In other words, if you’re exposed to a virus when you’re sleep-deprived, you’re more likely to get sick than if you were doing more slumbering.

“When I get enough sleep, I almost never get sick,” says Rachael, a student in Minnesota. “I [recently] made it a priority to get enough sleep and I didn’t get sick once.”

sick woman on couch

Sleep and the scale

A lack of sleep can also affect your health in other ways. It’s all about the endocrine system, which is responsible for managing your hormones. Fluctuations in hormones are associated with increased weight gain, explains Dr. Michel Bornemann, a sleep medicine specialist and former co-director of the Minnesota Regional Sleep Disorders Center in Minneapolis.

The part of your brain that controls these functions—the hypothalamus—needs sleep for regulation and to keep your weight in check. When you haven’t gotten much sleep, you’re also more likely to crave less nutritious foods that will provide a quick shot of energy, such as sugary snacks. Plus, your body can’t fully reap the benefits of regular physical activity if you’re not getting consistent, deep sleep. In other words, sleep can be a big boost when it comes to helping you maintain a healthy weight.

Sleep and stress

This might come as no surprise, but sleep has a major impact on your mood (just think about all the times you’ve gone through the day grumpy because you didn’t get enough shut-eye).

“In the summer, I was getting four to six hours [of sleep] a night and working six days a week. I was always tired and sluggish, and felt negative about most things,” says Jessica, a student in Canada. “Now that I’m back in school and don’t go to work at 7 a.m. every morning and then another job after, I feel a lot better and more positive. It has actually improved my mental health.”

Specifically, sleep deprivation is linked to an increase in the stress hormone cortisol—a huge reason we feel out of whack when we don’t get enough shut-eye. That can turn into a vicious cycle, according to the American Psychological Association. In a survey, more than a third of teens reported that stress was keeping them up at night.

“When I have a bad night’s sleep, I wake up tired, annoyed, and am more easily agitated, whereas when I get a good night’s sleep, I’m happy and a lot less stressed throughout the day,” says Noel, a senior in Warwick, Rhode Island.

Bad sleep = bad focus

student asleep in class

Getting more sleep can help you focus better in class so you can spend less time reviewing the material later in the library. In a recent Student Health 101 survey, respondents stated that they feel groggy and sluggish, and also have difficulty concentrating when not getting sufficient sleep.

“After a bad night’s sleep, I’ll notice I’m a little more stressed and irritable, maybe I just can’t quite think straight, and easy things get confusing for no reason,” says Megan, a student in Orono, Maine. “After a good night’s sleep, however, I’m happier, relaxed, and really ambitious to get as much done as I can as soon as possible.”

If you find yourself falling asleep at your desk (it happens to the best of us), you’re obviously exhausted, but you might not realize how powerful your fatigue really is. “Acute sleep deprivation is often associated with episodes of ‘microsleep,’ or brief, uncontrollable periods of sleep lasting three to six seconds. [They can] intrude upon wake at inopportune times, such as during [class],” explains Dr. Bornemann.

It can also be more serious—Dr. Bornemann points out that research shows driving after pulling an all-nighter is “very similar to the impairment experienced when driving while intoxicated with alcohol.”

Making sleep a priority

Even when you’re totally on board with the importance of sleep, getting enough is easier said than done. To score more sleep, reevaluate your to-do list: If you can prioritize what needs to be done immediately and what can wait, you’ll get a bit more sleep. For example, do you need to spend an hour prepping your student council plans after you study, or can you save that to do over lunch tomorrow? “I know that my body wants to go to sleep [around] midnight,” says Nicki, a student in Chicago, Illinois. “If something isn’t done by then, it’s not usually worth doing.”

Be mindful of time wasters during the day.

Track how much time you spend on social media for a day, including every Twitter break and every minute you spend on Snapchat and Instagram. It adds up. Think about how else you could use mindless scrolling time to be more productive during the day—and get more shut-eye at night.

Don’t check electronics after going to bed.

The blue light from your screen interferes with your body’s internal sleep clock, keeping you from drifting off. Plug your phone in to charge on the opposite side of your room to resist the temptation.

Get in the sleep zone or create a sleep routine.

Take a relaxing shower before bed, practice pre-snooze meditation, or read until you drift off. Try a meditation app like Calm.

GET HELP OR FIND OUT MORE

National Sleep Foundation

American Academy of Sleep Medicine

Harvard Medical School Division of Sleep Medicine

Sleep, The official journal of the Sleep Research Society and the American Academy of Sleep Medicine


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Article sources

Dr. Michel Bornemann, director, Minnesota Regional Sleep Disorders Center; assistant professor of neurology and medicine, University of Minnesota School of Medicine, Minneapolis, Minnesota.

American Psychological Association. (2013). Stress and sleep. Retrieved from https://www.apa.org/news/press/releases/stress/2013/sleep.aspx

Harvard School of Public Health. (n.d.). Waking up to sleep’s role in weight control. Retrieved from

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and- obesity/

Leproult, R., Copinschi, G., Buxton, O., & Van Cauter, E. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10), 865–870. Retrieved from https://academic.oup.com/sleep/article/20/10/865/2725962

National Sleep Foundation. (2012, November 9). Young people more likely to drive drowsy. Retrieved from https://drowsydriving.org/2012/11/young-people-more-likely-to-drive-drowsy/

Watson, N. F., Buchwald, D., Delrow, J. J., Altemeier, W. A., et al. (2017). Transcriptional signatures of sleep duration discordance in monozygotic twins. Sleep, 40(1). doi: 10.1093/sleep/zsw019

Wright Jr., K. P., Drake, A. L., Frey, D. J., Fleshner, M., et al. (2015). Influence of sleep deprivation and circadian misalignment on cortisol, inflammatory markers, and cytokine balance. Brain, Behavior, and Immunity, 47, 24ؘ–34.

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