How to get better sleep in college
Between classes, studying, work, activities and time with friends, getting enough sleep in college can be challenging. Building a few consistent habits can help you fall asleep more easily, get better-quality rest and feel more alert during the day.
Most adults need about seven to nine hours of sleep each night. If you’re having trouble falling asleep, waking up tired or sleeping more than usual, these tips can help you improve your routine and recognize when it may be time to get additional support.
Tips for getting better rest
Your schedule, environment and daily habits can all affect how well you sleep. Experiment with these strategies to find what works best for you.
Rest Fest: Find what actually helps you rest
Nov. 4 | 10:30 a.m.–12:30 p.m. | UMC South Terrace Tent
Want to learn more about what affects your sleep? Stop by Rest Fest to explore how stress, movement, substances and other factors can influence rest. Connect with Health Promotion and other campus partners, ask questions and find strategies that may work for you.
Keep a consistent schedule
Going to bed and waking up around the same time each day can help your body settle into a regular rhythm. While your schedule may change depending on classes, work and weekend plans, try to keep your bedtime and wake-up time relatively consistent.
Creating a nighttime routine can also signal that it’s time to wind down. Try setting a reminder to start getting ready for bed, then choose a few calming activities like taking a shower, brushing your teeth, stretching or reading.
Be mindful of caffeine
Caffeine can affect your body for hours after you have it and may make it harder to fall asleep. If you notice caffeine interfering with your sleep, try limiting coffee, energy drinks and other caffeinated beverages later in the day. You can also switch to decaf or caffeine-free options.
Give yourself time to wind down
Scrolling, gaming, studying or watching videos can make it harder to settle down for the night. If screens tend to keep you awake, try putting your devices away or switching to a quieter activity before bed.
Setting your phone to “do not disturb” or another sleep setting can also prevent notifications from waking you during the night.
Stay active
Regular physical activity can support better sleep and help you manage stress. If an evening workout leaves you feeling energized when you’re ready for bed, try moving more intense exercise earlier in the day.
For late-night movement, consider something more relaxing, like stretching, mobility exercises or yoga.
Make your space comfortable
A cool, dark and quiet space can make it easier to rest. Depending on your living situation, try:
- Closing curtains or blinds and reducing other sources of light.
- Using an eye mask if you can’t make your room completely dark.
- Using ear plugs, a fan or white or brown noise to reduce distractions.
- Keeping your bed primarily for sleeping and relaxing rather than studying or doing homework.
If you live with a roommate, talk about quiet hours, lights, alarms and nighttime routines to find options that work for both of you.
Get out of bed if you can’t fall asleep
If you’ve been awake for a while and feel frustrated or restless, try getting out of bed and doing something quiet in dim light, like reading or gentle stretching. Return to bed when you start feeling sleepy.
Avoid watching the clock or trying to force yourself to fall asleep. Focusing too much on how long you’ve been awake can make it harder to relax.
Be mindful of alcohol, cannabis and nicotine
Alcohol and cannabis may make some people feel sleepy, but they can interfere with sleep quality and leave you feeling less rested the next day. Nicotine is a stimulant and can also make it harder to fall or stay asleep.
Try not to rely on substances as a way to fall asleep. If you notice they’re affecting your rest, consider adjusting when or how often you use them.
Sleeping more than usual or feeling tired during the day?
Needing extra sleep occasionally can happen, especially after a busy week or a few nights without enough rest. However, regularly sleeping longer than usual, struggling to wake up or feeling tired throughout the day may be worth paying attention to.
Look for patterns
Think about when you’re sleeping, how long you’re sleeping and how you feel during the day. Changes in your class schedule, stress levels, routines, medications, mental health or other factors may affect how much rest you need.
If your schedule has shifted, make adjustments gradually. For example, if you’ve been staying up later than you’d like, try moving your bedtime earlier in small increments rather than changing your routine all at once.
Avoid the all-nighter cycle
Getting too little sleep can leave you needing significantly more rest later, creating a cycle of sleep deprivation and catching up.
When possible, plan ahead for assignments and exams to avoid all-nighters. Keeping your weekday and weekend schedules relatively consistent can also make it easier to maintain a routine.
When to get help with sleep problems
An occasional restless night or sleepy day is common. However, ongoing changes in sleep can sometimes be connected to stress, mental health concerns, medications or health conditions.
Consider talking with a health care provider if sleep problems continue despite changes to your routine, regularly interfere with classes or daily activities, or you often feel exhausted even after getting enough sleep. You can also reach out if you have concerns about snoring, breathing during sleep or another possible health condition.
CU Boulder has resources that can help you address sleep concerns and related issues like stress or anxiety. You can also explore additional sleep tips and resources for more information about building healthy sleep habits.
Medical Services: If you’re concerned about ongoing sleep problems or think they may be related to a health condition, a Medical Services provider can help you evaluate your symptoms and determine next steps.
Counseling & Psychiatric Services: CAPS provides mental health support for CU Boulder students, including screenings, brief individual therapy, group therapy, workshops and crisis support.
Peer Wellness Coaching: Meet with a peer wellness coach for free support with sleep habits, stress, time management, self-care and other wellness goals.
Health Promotion wellness resources: Find free resources to support your sleep and well-being, including Wellness Spaces, stress and sleep Buff Boxes, and wellness supplies available from vending machines.
Nap pods: Need a quick rest between classes? Nap pods are available at several locations across campus, including the Rec Center and Norlin Library. If you nap during the day, try to keep it short and avoid napping too late in the day so it’s less likely to interfere with your nighttime sleep.