In Part 1, sleep and mental health were explored along with responses from participants at a University of Alabama sleep event. One finding stood out: nearly half of the participants who answered the restedness question reported feeling either not rested at all or only slightly rested.
Between classes, work, exams and social plans, getting enough sleep isn’t always as simple as going to bed earlier. However, building healthier sleep habits doesn’t require a perfect routine. A few simple changes can help college students get better rest, even when life gets busy.
Sleep Schedule? Let’s Get Into It
Between late-night study sessions and early morning classes, maintaining a consistent sleep schedule can feel nearly impossible for college students. However, having a regular bedtime and wake-up time can help establish a routine, even when schedules get hectic.
The National Institutes of Health (NIH, n.d.) recommends maintaining consistent sleep habits and creating a routine that supports restful sleep. Instead of trying to completely change a sleep schedule overnight, college students can focus on building habits that fit their everyday lives
The Doom Scroll Can Wait
One more TikTok turns into ten and suddenly it’s 1 a.m. Sound familiar? Scrolling before bed can keep college students engaged longer than planned, especially when their feeds are full of exciting, stressful or emotionally stimulating content.
A 2024 expert consensus statement published in Sleep Health examined research on screen use and sleep health across different stages of life. The researchers highlighted concerns about screen use and sleep, particularly when digital media interferes with healthy bedtime habits (Hartstein et al., 2024).
Coffee Is Life…Until Bedtime
Coffee, energy drinks and caffeinated sodas can feel essential during a busy week. However, the timing of caffeine consumption can affect how easily college students fall asleep. As a stimulant, caffeine can interfere with sleep and its effects may linger for hours (NIH, n.d.). Caffeine has a half-life of 3-6 hours and can reduce total sleep time by 45 minutes. Keep this in mind when consuming caffeine!
An afternoon coffee might help students finish an assignment, but it could also make it harder to unwind at night. Since everyone responds to caffeine differently, adjusting when it’s consumed can be a helpful first step toward better sleep.
Make Your Room A Sleep Sanctuary
If you currently live in a dorm, it might double as a bedroom, study space, dining room and social hangout, but that doesn’t mean it can’t feel restful. A comfortable sleep environment can make a difference in how easily college students settle down at night. The National Institute for Occupational Safety and Health (NIOSH, 2020) recommends creating a sleep environment that is dark, quiet and comfortable. Even small adjustments can help students make the most of limited space or a shared rooms.
Log Off, Let Go, and Unwind
Sometimes the hardest part of going to bed isn’t feeling physically tired but getting the mind to stop thinking about everything still left to do. Upcoming exams, unfinished assignments and the next day’s to-do list can make it difficult to unwind.
Creating a calming bedtime routine can help ease the transition from a busy day to a restful night. The NIH (n.d.) recommends making time for relaxing activities as part of healthy sleep habits. An elaborate nighttime routine isn’t necessary; the goal is to find something that helps the mind slow down.
Your Sleep Reset Starts Here
Trying every tip at once isn’t necessary. In fact, choosing one small goal may feel much more manageable than trying to change everything overnight.
Pick one goal to try this week:
- Set an earlier bedtime.
- Put electronics away before bed.
- Avoid caffeine later in the day.
- Take 5 minutes to unwind before bed.
- Write down tomorrow’s priorities before going to bed.
- Ensure the sleep space is comfortable.
At the end of the week, reflecting on sleep habits can help identify what works best. Did any changes make it easier to fall asleep or feel more rested in the morning? If something didn’t work, that’s okay! Small adjustments can be made and tried again. Better sleep isn’t about following a perfect routine but finding habits that fit individual needs and lifestyles.
Final Reminder: Rest Is Not A Reward
The responses collected at the University of Alabama sleep event offered a snapshot of how some participants experienced their sleep. Although those results don’t represent every UA student, they highlight the importance of feeling rested.
Between classes, deadlines and everything else college brings, sleep can easily become an afterthought. However, rest is an important part of self-care, not something that has to be earned after every task on a to-do list is complete.