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The Night Owl’s Dilemma: How I Finally Made Peace with Sleep in College

  • Writer: Carlie Malott | Crisis Counselor | Guest Writer
    Carlie Malott | Crisis Counselor | Guest Writer
  • Feb 27

We live in a world that celebrates hustle, productivity, and constant motion. But in the midst of our busy college lives, one crucial element often gets overlooked: sleep. We all know that rest is vital for physical health, but what about the emotional and mental benefits of a good night’s sleep? What if the key to better mental health lies not in more sleep, but in making peace with it?

The Night Owl’s Dilemma: How I Finally Made Peace with Sleep in College

Ever since I was a kid, I’ve been a night owl. I’d stay up until 3 a.m. watching random videos or scrolling through TikTok until my eyes felt like sandpaper. Flash forward to my first year of college, I still had these bad patterns - staying up late and waking up early. It made me a total zombie.


I used to think that coffee runs and power naps would magically cover my sleep debt or that I was young enough that it didn’t matter, but the truth is, nothing replaces actual rest. Over time, my unhealthy sleep habits started to tank my mood, worsen my concentration, and wreck my motivation in my classes. I realized something had to change. What follows is a peek into my personal journey with college sleep (or lack thereof) and the small-but-mighty strategies I picked up along the way. Sleep might not sound flashy, but trust me, a good night’s rest can transform your mental health.


My Wake-Up Call (Literally)


I still remember the morning I rolled out of bed late for an exam. I threw on whatever clothes were closest to me and ran out of my building without breakfast. My test performance? Not exactly brilliant. I was anxious, scattered, and literally nodding off while reviewing my notes the night prior.


I was too exhausted to hang out with friends or join any clubs. My go-to solution was “sleep when you’re dead!” However this philosophy is totally backwards - I knew that if I didn’t address my sleep problem, I’d be burned out before I even made it to sophomore year.


Why Sleep Matters More Than You Think


We all get told that sleep is important - teachers, parents, etc. have been telling us that forever. But in college, the lack of structure can make healthy sleep routines feel like an afterthought. The reality? Sleep isn’t just a “nice to have”; it’s connected to every part of your well-being:


1. Mental Health Boost: Adequate sleep can reduce anxiety and stress levels. Therapists often recommend prioritizing rest because our brains process emotions and memories while we sleep.



2. Academic Performance: Research shows that good sleep improves concentration, memory retention, and problem-solving skills. No, pulling an all-nighter won’t magically help you ace that final.


3. Physical Health: Chronic sleep deprivation can weaken your immune system. Plus, it messes with your hormones, making you more prone to mood swings and sluggishness.


Therapeutic Techniques That Helped Me Sleep


One thing I learned from chatting with our campus wellness counselor is that there are actual therapeutic methods you can use to get your sleep back on track. Here are a few that made the biggest difference for me:


● Cognitive Behavioral Therapy for Insomnia (CBT-I): This is a specialized form of therapy that helps you recognize and change the thoughts and behaviors that keep you awake. I started journaling my pre-bedtime worries (about grades, friendships, the future) and tackled them in therapy sessions rather than letting them spin through my mind at 2 a.m.



● Mindfulness and Relaxation Exercises: Guided meditations, breathing techniques, and even gentle yoga stretches can calm you before bed. I was skeptical at first, but focusing on my breath for even five minutes helped me drift off more easily.


● Progressive Muscle Relaxation: This is where you tense and then relax different muscle groups in your body, starting from your toes and working up to your head. It might sound silly, but it totally re-focused my racing mind on the present moment, making it easier to wind down.


Innovation in “Sleep Therapy”: Beyond the Usual Advice


Okay, so you’ve probably heard the basics - like turn off your phone 30 minutes before bed, or stop drinking energy drinks. But on campus, I discovered a few newer or less-talked-about ideas:


● Sleep Apps with Biofeedback: Some counseling centers on campus are starting to recommend apps that track heart rate and breathing patterns. They’ll ping you with real-time advice if your body shows signs of stress. If your heart rate spikes late at night, the app might suggest specific breathing exercises or soothing music.


● Light Therapy: This technique uses special lamps or light boxes to regulate your internal clock, especially during gloomy winter months. Some students use portable light therapy lamps to help them wake up naturally in the morning.


Sleep in the College Workplace: Balancing Jobs, Internships and Classes


If you’re juggling a part-time job or internship on top of your classes, you’ve probably discovered that standard 9-to-5 schedules don’t mesh well with late-night study sessions. One huge thing I learned is advocacy matters: if you’re a shift worker or have a boss who schedules you until midnight, talk to them about your course load. Sometimes they can tweak your hours so you’re not completely drained. Also, campus mental health services often have resources specifically for student workers - don’t be shy about asking for help!


My Ongoing Sleep Journey


I’d love to say I’m now a perfect sleeper who’s tucked in by 10 p.m. with chamomile tea in hand. Real talk: I still have late-night moments when a TV show binge or last-minute homework keeps me up. The difference is I’m aware of how crucial sleep is for my mental health, and I have tools - breathing exercises, a set bedtime, therapy check-ins - to help me bounce back when I slip up.


Most importantly, I’ve realized that sleep is not an optional pastime; it’s the foundation of everything else I do. When I’m well-rested, I’m a better friend, student, coworker, and all- round happier human.


Final Thoughts: Will You Give Sleep a Chance?


If you’re struggling with the late-night grind, know that you're not alone. Whether it’s discovering a new therapy app, talking to a counselor about CBT-I, or even starting your own mini “Sleep Club” with friends, there are endless ways to improve your relationship with rest. The question is: are you ready to put your mental health first and say goodnight to those all-nighters?


Because trust me - once you catch up on real, restorative sleep, you’ll wonder how you ever survived on energy drinks and coffee runs. Here’s to dreaming big while actually getting some sleep in the process!


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉


Carlie Malott

Carlie Malott

Crisis Counselor | Guest Writer of Moody Melon Magazine

I’m a junior at Colorado College studying Psychology and Education. Passionate about mental health, I believe normalizing conversations about struggles fosters belonging and hope—values I strive to integrate into all my work.



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When You Feel Alone in Your Struggle: How to Navigate Suicidal Thoughts Without Support

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Feb 26

Navigating suicidal thoughts without support can feel like an overwhelming and isolating journey, but it’s important to remember that even in moments of darkness, small steps toward self-care and safety can help.

When You Feel Alone in Your Struggle: How to Navigate Suicidal Thoughts Without Support

Suicidal thoughts can be overwhelming and terrifying, but they don’t always come with a support system to help you navigate them. Many people facing these dark moments feel trapped in an isolating silence, unsure of where to turn for help. It’s a heart-wrenching situation when the very thing you need—connection and understanding—seems out of reach. But even when it feels like no one is there, it’s essential to remember that there are steps you can take to help you survive and begin healing.



The Crushing Weight of Isolation


When you’re struggling with suicidal thoughts, loneliness can magnify the pain. The feeling of being isolated, unseen, or misunderstood can make you believe that no one could ever understand your suffering. The world may seem indifferent, and you may convince yourself that you’re a burden to others. But these thoughts are often fueled by emotional distortions, and they don’t define who you are or your worth.


Without support, the emotional burden of carrying such heavy thoughts can lead to despair, but there are always ways to work through the darkness.


The First Step: Acknowledge the Pain


Before doing anything else, it’s crucial to acknowledge the depth of your pain. Avoid dismissing your emotions or minimizing them. No matter what the world says, your feelings are valid. It’s okay to admit that you’re struggling, and it’s okay to feel lost. Acknowledgment is the first step toward healing, and it can help you realize that your current thoughts and feelings don’t have to be permanent.



Create a Safety Plan


When you’re struggling with suicidal thoughts, creating a safety plan can be a powerful tool. A safety plan is a personalized guide that helps you navigate moments of crisis. While you might not have someone to reach out to in person, you can still create a roadmap for yourself. This plan may include:


  1. Recognizing warning signs: What thoughts or feelings indicate that you're slipping into a crisis? Knowing these early signs can help you take action before things get worse.


  2. Grounding techniques: These are simple practices to help you regain control over your emotions in the moment. Deep breathing, mindfulness, or simple self-talk ("This moment will pass") can ground you.


  3. Distraction tactics: Sometimes, the best way to survive a crisis is to distract yourself long enough to let the wave of emotion subside. Try listening to music, watching a TV show, drawing, or going for a walk.


  4. Write down resources: Even without immediate support, there are always resources you can access. Write down the contact information for a crisis hotline, a therapist, or a mental health app you can use. Even if you don’t feel like calling someone, having these resources available can help in moments of acute distress.


  5. One thing to look forward to: Try to identify something in the near future that you can look forward to, even if it feels small. This might be something like a meal you enjoy, a hobby you love, or a simple walk in nature.


Reach Out to Professional Help


Even without close personal support, there are many mental health professionals who are just a phone call or a click away. Counselors, therapists, and support groups often offer services remotely, meaning you don’t have to leave your home to access help. While you may not have someone to lean on personally, these professionals are trained to help individuals navigate feelings of hopelessness and despair. Reach out to hotlines, text lines, or online therapy services that offer support at any time of day or night.


In some cases, local community resources like online forums or chatrooms specifically designed for people struggling with mental health may provide much-needed connection, understanding, and guidance.


Cultivate Resilience Through Small Acts of Self-Care


When everything feels too much, self-care might seem insignificant. But small acts of care, even if they feel forced at first, can add up. Start small—drink enough water, eat nourishing food, take a shower, or try to sleep. These seemingly simple tasks can shift your physical state and bring you out of emotional overwhelm. The brain and body are connected; taking care of one helps stabilize the other.


Even journaling for a few minutes a day can make a difference. Writing out your thoughts, even the darkest ones, can provide relief. It creates an outlet for emotions that might otherwise remain bottled up, and it helps you process what’s happening inside.


Keep Fighting: You Are Not Defined by This Moment


No one expects you to have all the answers or find a perfect solution. Surviving suicidal thoughts, especially without immediate support, takes incredible strength, and it's essential to remind yourself that the pain you're feeling is not permanent. There are ways forward, even if the journey is slow and filled with setbacks.


Your life has immeasurable value, even when the world doesn’t feel like it. Seek out the resources that can help, and take each moment one step at a time.


The Eye-Opening Question:


What if you started seeing yourself the way you would see a friend in pain—compassionate, understanding, and worth fighting for? What small steps could you take today to be your own source of support?


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



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Navigating the Odds: How to Cope With a Parent’s Gambling Disorder as a Teen or Young Adult

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Feb 25

Coping with a parent’s Gambling Disorder can feel isolating and overwhelming, but setting healthy boundaries and seeking support can help you manage the emotional toll. Understanding the addiction and encouraging your parent to get help is key, but remember to prioritize your own well-being throughout the process.

Navigating the Odds: How to Cope With a Parent’s Gambling Disorder as a Teen or Young Adult

Having a parent with a Gambling Disorder can be one of the most isolating and confusing experiences for a teen or young adult. As someone just beginning to carve out your own identity, the added weight of a parent's addiction can feel overwhelming. From the secrecy and tension to the financial struggles, it’s often hard to know how to navigate this complex and challenging environment. While you can’t fix your parent's disorder, there are ways to cope with the emotional and practical toll it takes on your life.


More importantly, as someone who likely feels a need to "fix" the situation, how can you encourage your parent to seek the help they desperately need? And how can you take care of yourself in the process?


Understanding Gambling Disorder


Gambling Disorder isn’t a matter of “just quitting” or “having a bad habit.” It’s a serious addiction that hijacks a person’s brain chemistry and decision-making abilities. For teens and young adults, this can manifest in feelings of frustration and confusion. You might notice your parent’s behavior shifting from being loving and responsible to secretive, erratic, or even deceitful. They might promise to stop gambling but continue making the same destructive choices, leaving you feeling betrayed and helpless. Understanding that this is a disorder, not a choice, is the first step in reframing how you cope with it.


Coping Mechanisms for Teens and Young Adults:


  1. Understand the Disorder, Not the Person: While it's painful to watch a loved one spiral, it’s important to separate the addiction from your parent’s identity. The addiction is a mental health issue, and in many cases, it involves the brain’s reward system, which can cause the compulsive need to gamble despite negative consequences. Learning about gambling addiction and how it affects behavior can help you to understand your parent’s actions better and not take it personally.


  2. Set Healthy Boundaries: One of the hardest parts of living with a parent with Gambling Disorder is learning how to establish boundaries. Your parent might ask for money, promise to change, or involve you in keeping secrets about their gambling. It’s essential to create clear boundaries to protect your own mental health and well-being. This may mean saying no to lending money, refusing to keep secrets, or even temporarily distancing yourself if the relationship becomes toxic.


  3. Encourage Therapy—But Be Gentle: If you want to help your parent, encouraging therapy can be an essential part of the process. As a teen or young adult, you may feel like you should take charge and try to force your parent to change. However, it’s important to remember that they must want to seek help on their own terms. Express your concern in a compassionate and non-judgmental way. Let them know that you want to see them healthy and that therapy can help, but don’t push them too hard. You can’t force someone into treatment, but offering emotional support can make a significant difference.


  4. Create a Support System for Yourself: Living with a parent who has Gambling Disorder can feel like a constant emotional rollercoaster. You may feel angry, confused, anxious, or even isolated. It’s crucial to have a support system of friends, mentors, or even a therapist to help you process your emotions. Talking to someone who understands can provide a sense of relief and grounding. Additionally, engaging in hobbies, staying active, and focusing on school or work can create a sense of normalcy in your life.


  5. Practice Self-Care and Protect Your Mental Health: Don’t forget to prioritize your own mental and emotional health. Practicing self-care doesn’t mean ignoring your parent’s struggles, but it does mean recognizing that your well-being is important too. Find activities that help you relax, recharge, and feel grounded, whether it’s exercise, journaling, painting, or connecting with close friends. Keeping a healthy balance in your life is crucial to maintaining resilience in the face of challenging circumstances.


  6. Understand That Change Takes Time: If your parent does decide to seek help, understand that recovery from Gambling Disorder doesn’t happen overnight. It’s a process, one that involves setbacks, hard work, and sometimes relapses. While it’s painful to watch, it’s essential to remain patient and supportive. This journey is about more than just quitting gambling—it’s about learning healthier coping mechanisms, building trust, and regaining control of their life.


The Path Forward


While navigating the impact of Gambling Disorder on your family isn’t easy, it’s important to remember that you don’t have to go through it alone. Many teens and young adults find strength in understanding their parent’s disorder, creating boundaries, and seeking support for themselves.


The most important question remains: How can you help your parent seek the treatment they need without sacrificing your own mental health and happiness?


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



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