The Recipe for a Better Sleep, Greater Success, and Less Stress
Emerging adulthood, a period of time that we are all too familiar with, is jam-packed with an abundance of new challenges. It is the developmental period in which youth gain a sense of independence, as many individuals move away from home, pursue a higher order education, and are more distant from parental supervision. Although it is often overlooked, one of the leading consequences underlying such major changes in a young adult’s life includes sleep difficulties. Emerging adults often have more freedom with their sleep schedules, as they are able to set their own bedtimes and have greater flexibility organizing their daily responsibilities (e.g., school timetables). As a result, many young adults struggle to manage their sleeping patterns in order to successfully cope with the demands of being an adult. In fact, as many as 60% of university students report poor sleep quality and many fail to reach the recommended number of hours of sleep. Not surprisingly, disturbances in sleep have been associated with poor academic performance.
The typical university student varies in their quality and quantity of sleep on a daily, monthly, and yearly basis. However, few studies have examined within-person variability in sleep patterns. The present longitudinal study explores the relationship between (a) changes in the satisfaction of the basic psychological needs for autonomy, competence, and relatedness, and (b) changes in university students’ sleep-related functioning. In addition, the researchers sought to examine whether this association is effected by potentially stressful events (i.e., before, during, and after exams). It was hypothesized that the likelihood of negative outcomes (e.g., poor sleep) increases during times of stress and when psychological needs are not met.
Before diving into the methodology, it is important to begin by briefly describing Self-Determination Theory (SDT). SDT is a theory of motivation that suggests that all human beings possess the psychological needs for autonomy, competency, and relatedness. When these three needs are satisfied, people are free to be themselves (autonomy), are capable of dealing with daily challenges (competence), and experience greater warmth and trust in their relationships (relatedness). When these needs are not met, however, negative side effects are bound to occur (e.g., illness). As you would imagine, these psychological needs are not only necessary for psychological functioning and growth, but are also critical for physical outcomes such as obtaining a proper sleep. After all, these needs are the critical nutrients for general wellness.
The present study recruited over a hundred university participants through an electronic learning platform. The researchers measured the satisfaction of basic psychological needs, sleep quality and quantity, stress, and daytime dysfunction using a variety of self-report questionnaires. Participants were required to complete such questionnaires at three different points: once in the month of May, once in the month of June, and once in the month of July.
The researchers found that sleep patterns during emerging adulthood varies considerably within university students. Significant changes were observed as the students prepared for, were exposed to, and emerged from an exam period. More specifically, participants reported an increase in negative outcomes (i.e., poor sleep quality and daytime dysfunction) and a decrease in positive outcomes (i.e., need satisfaction) during exam periods. As participants emerged from exam periods, the opposite effect was found. In addition, it was found that sleep and daytime functioning works in parallel with need satisfaction, as decreases in satisfaction led to poorer sleep quality, sleep quantity, and worse daytime functioning.
In sum, the present study suggests that during stressful events (e.g., exams), students are likely to experience a decrease in need satisfaction, which in turn is accompanied by an increase in stress and sleep disturbances. Given this relationship, students should be encouraged to maintain healthy sleep habits, such as establishing and following a regular sleep schedule. In addition, the researchers suggest that students ought to refrain from drinking caffeinated drinks as caffeine disrupts normal sleep, as well as supporting their needs for autonomy, competency, and relatedness.
Source:
Campbell, R., Soenens, B., Beyers, W., & Vansteenkiste, M. (2018). University students' sleep during an exam period: the role of basic psychological needs and stress. Motivation and Emotion, 42(5), 1-11.
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