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By Jackson Adams – Senior and Alcohol and Other Drugs Assistant; Office of Health Promotion

Sleeping in college can be tough, whether it be the anxiety of classes or social groups, to adjusting to the new setting of college. Some students may find that the use of substances such as alcohol and cannabis can help them fall asleep. A 2019 study found that one in five college students use substances such as cannabis or alcohol to fall asleep . Unfortunately, the quality of sleep while under the influence is much less efficient than when sober. Both alcohol and cannabis suppress REM sleep, which is a key part of getting a good night’s sleep.

The COVID-19 pandemic has also played a factor in substance use being used as a sleep aid. During the COVID-19 lockdowns, college student alcohol and cannabis use increased. In addition, the pandemic has brought an increase in anxiety and depression which both can include trouble sleeping as a symptom. This perfect storm that the pandemic has brought about has led to an overall increase in students using substances as a sleep aid.

One reason that your student may be struggling with this more than ever is because things are going back to normal in terms of the pandemic. Students become accustom to a certain lifestyle or a certain amount of substance use, and may not even realize it, but they struggle to sleep without a substance.

Luckily this is an issue that has a solution and here is what you can do to help your zag. The first important thing is to have an honest non-judgmental dialogue about substances. Avoid saying thigs like “are you drinking too much” and try things like “would you feel healthier if you drank less”. Having an honest conversation can really help and make you as a parent feel like an ally and a supporter to your student opposed to someone who will judge them.

Here are some things your zag can try to help them sleep opposed to using substances:

• Establish a nighttime routine
• Reduce Screen time 2 hours before bed
• Keep your bedroom cool while sleeping
• Take a hot shower before bed
• Exercise no later than an hour before bed
• Read for pleasure
• Meditate and practice mindfulness
• Avoid caffeine after 2pm

The best thing you can do for your Zag is to communicate with them openly about substance use and that you are in their corner even if they are in a tough place. Let them know about the Office of Health Promotion, the Health and Counseling Center, and the Center for Cura Personalis. In addition to this located on campus is OUR house which is a collegiate recovery community for those who are wishing to stop their substance use or just decrease it.