The cat nap. A sacred ritual of every college student during the school week. Often unplanned, these moments of slumber can happen anywhere, from one’s cozy twin XL bed to the wooden tables on the third floor of Falvey. Though these moments of rest seem sweet and unharmful, they can quickly throw a person’s entire sleep schedule into chaos. That’s why understanding how to practice mindful napping skills is crucial, and Stacy Andes from Villanova’s Office of Health Promotion has some suggestions.
This past Wednesday, the Office of Health Promotion hosted its ninth “20 for 20: Focus on Sleep” workshop, a quick but efficient Zoom meeting where Andes debunked common misconceptions of sleep that are keeping students in a perpetual state of exhaustion. Many people believe that getting eight to 10 hours of sleep is sufficient, yet they fail to recognize that the quality of sleep is far more important. She urged that people remain consistent with their nighttime routines, as our brains recognize patterns and thus prepare the body for what is coming next. If one’s sleep is interrupted or inconsistent, chances are those hours are not doing much.
“Sleep is very connected to our emotions and mental health, and the more deprived we become, the worse we are at recognizing it,” Andes said.
Students may not even realize the extent of their exhaustion, masking it with copious amounts of Holy Grounds coffee running through their system. Sleep deprivation doesn’t just make people groggy. It hinders one’s ability to manage stress, schoolwork, social relationships and fuels emotional instability. One attendee expressed their shock at a fact presented during the meeting.
“I always thought it was a good thing that I was able to fall asleep as soon as I got into bed,” freshman Ayana Finney said.
Finney represents a large portion of people who previously were not aware of the explicit signs of sleep deprivation. In reality, it’s a red flag that the body immediately crashes the moment it gets the chance to. Andes explains that the biggest factor in ensuring students are well rested is the 30 minutes before bed. She highlighted different habits that can either promote or inhibit a good night’s rest, providing healthy behaviors to be practiced within that window. Scrolling through TikTok or Instagram? Probably not ideal. Reading, journaling or even meditating are all examples of calm activities that will prepare people for bed.
Though she prioritizes fixing students’ sleep schedules, Andes recognizes that naps are inevitable for many college students. This is why she encourages strategic naps instead of hazardously passing out as soon as classes end.
“People should aim for short 30-minute naps to give yourself the rest you need yet not allowing the body to enter deep REM,” Andes said.
This way, students avoid feeling groggy and can remain productive throughout the rest of the day. For those needing an extra boost, Andes provides a cheeky new hack that can leave them feeling refreshed even after a nap. She introduced the idea of a “coffee nap,” essentially where one drinks coffee right before a quick snooze, giving the caffeine enough time to kick in by the time they wake up. While Andes still stresses that the urgency lies in one’s nighttime behaviors, she understands that many students rely on naps as a lifeline. By remaining intentional and using them as a tool to recharge, people can avoid disrupting those critical eight to 10 hours later in the night.
For Villanovans looking to improve their overall routine, Andes provided information about the university’s well-being coaching program as well as Thrive 365, a confidential online portal that offers additional support for students. These allow for personalized details about students’ health, enhancing those who seek out these resources the ability to manage challenges and stay on track academically, mentally and physically.
As the semester picks up and we get closer and closer to finals, it is easy for students to get swept into schoolwork, extracurriculars and social events. Andes’ session served as a much-needed reminder that sleep should remain at the top of everyone’s priorities. Before thinking about dozing off while completing a paper, consider whether one’s sleeping habits are truly healthy.
