10 Best Ways to Get Good Sleep in College

Christine Casimiro

4 months ago

A female student sleeping peacefully in bed after following the ways to get good sleep in college

When was the last time you had a sweet, deep sleep? Matter of fact, a good night’s rest seems to elude 60 percent of college students because of heavy course loads, extracurricular commitments, and part-time jobs. If you’re itching to ditch the unhealthy zombie lifestyle, follow these easy and practical ways to get good sleep in college and get snoozing in no time. 🛌

These tips will help you sleep like a baby! 👇

1. Decide on a Sleep Schedule 🕒

Sticking to a schedule also helps you manage your time better as a college student. Photo: Freepik

Creating a fixed routine for sleeping and waking up every day will support your internal clock and ease your already tired brain. Doing this on autopilot means making fewer decisions, using less energy, and stressing less. Figure out the best time to sleep and wake up based on your schedule, then set alarms that tell you when to wind down. Be consistent with your chosen routine and follow it even through weekends. Oh, and avoid the snooze button as much as possible. ⏰

TIP: Expose yourself to at least 15 to 30 minutes of early morning sunlight right after you get up from bed to further awaken your internal body clock.

2. Limit Caffeine Intake ☕

Droves of students with iced coffees or energy drinks in their hands are a common sight on any college campus. However, excessive consumption can prevent you from a restful slumber. Caffeine keeps you alert between two to 12 hours, so drink only during the day so the effects would wear off by bedtime. Taking decaffeinated drinks or herbal teas are also good alternatives. 🍵

3. Create a Relaxing Bedtime Routine 🛀

Reading a fiction novel before bed is one of the best ways to get good sleep in college because you’re entertained without relying on a brightly lit screen. Photo: Freepik

What you do in the few hours before hitting the hay dictates how good (or bad) your sleep will be. Ideally, demanding to-do lists or exciting activities must already be completed instead of snatching away your time to slow down before bed. Things like doing homework or checking social media are no-nos because they keep your mental gears running.

Instead, dedicate this time to low-stress, quiet, and enjoyable activities, like reading a book, taking a warm bath, or meditating. 🧘

TIP: Keep a journal on your bedside table to write down all your thoughts about today and worries for tomorrow that usually pop up as your head hits the pillow. This will tire you out while emptying your mind, making it ready to fall asleep.

4. Keep it Quiet, Cool, and Dark 🌚

Loud noises, bright lights, and extreme temperatures belong anywhere but your bedroom. Keep your place of rest a stress-free zone unless you’re pulling an all-nighter. Also, invest in blackout curtains or wear a sleep mask to keep it dark, use earplugs or run a white noise Spotify playlist to block out disruptive sounds, and keep your room temperature cool (ideally between 60-67° F or 15-19° C). 🛌

TIP: Make your bedroom a no-work zone to get you into the right mindset whenever you step inside. Cozy pillows and a calming scented oil can enhance the relaxing atmosphere, too.

5. Exercise Regularly 🏋️

Working out has a lot of benefits aside from being one of the best ways to get good sleep in college; it makes your body stronger and healthier and keeps your brain sharp. Photo: Freepik

Exercise tires you out, but it’s one of the healthiest ways to get good sleep in college. Working out produces hormones that lower stress levels to help you gradually relax. Plus, intense workouts will have you dreaming of your warm, soft bed come nighttime. Just 30 minutes of moderate exercise at least five times a week is all you need to quickly doze off at night and have a restful sleep.

Hit the gym with a buddy or go walking, jogging, running, or biking to and from campus to meet your daily requirements. ✅

6. Avoid Heavy Meals Before Bed 🍲

Gorging on comfort food after a long day sounds divine, but large or greasy meals close to bedtime can cause discomfort. Digestion requires energy and can keep you awake or cause reflux, making it harder to settle and sleep. Have your last meal at least two to three hours before bedtime, or go for light snacks that are easier on your stomach. Also, drink a glass of water if you’re feeling peckish because dehydration can sometimes pose as hunger. 🥛

TIP: Add more protein and fiber to your meals to feel full for longer periods and lessen food cravings at night.

7. Limit Screen Time 📱

Scrolling on social media before bedtime can make you more anxious or upset with random news and content, making it harder to fall asleep with ease. Photo: Freepik

Remember when we said that keeping your bedroom dark is a good way to get sleep? Well, be wary of the blue light that your phone, computer, and other gadgets emit because it suppresses melatonin production, a hormone that helps you fall asleep. Turn off all screens, set a phone time limit via settings or an app, or just don’t use them at least an hour before bed.

Once your digital curfew is up, choose entertaining screen-less activities instead, like reading fiction, journaling, or drawing.

TIP: If you’re a bedtime reader with no paperbacks around, electronic readers are better alternatives because they make you less prone to eye fatigue (and have fewer distractions than a smartphone or tablet).

8. Manage Stress and Anxiety 🧘

Worries about getting that A in class or accidentally going over your monthly student budget can show up as tired-looking skin and brain fog. Plus, it’s not normal nor healthy for exhaustion to be an everyday feeling. Spending a hundred dollars on a spa isn’t practical, but there are simple activities to help you sleep peacefully at night: talk to a trusted friend, practice deep breathing, write in your journal, or visit your campus mental health services. 🫂

9. Take Short Naps 😴

Feeling exhausted? Take a coffee nap: drink coffee, then nap for around 20 minutes to feel refreshed and energized. Photo: Freepik

You know those naps where you wake up feeling confused? You’ve likely exceeded the recommended duration for a refreshing shut-eye. Scientists have studied naps to a science: keep it within 30 minutes and don’t do it beyond three in the afternoon. Dozing off the right way can be a game-changer for your energy levels without disrupting your nighttime sleep. 💤

10. Avoid Alcohol Before Bed 🍺

Alcohol is a depressant that can knock you out into dreamland, but depending on it as one of your go-to ways to get good sleep in college is bound for disaster. It can interfere with the restorative part of the sleep cycle, leaving you feeling sluggish the next day. But what if you attended a fun college party and chose to drink to celebrate? Know your alcohol limits and stop around three hours before bedtime to give your body time to process it and reduce its impact on your sleep. 👍

TIP: Eat food, stay hydrated with water, and try drinking one drink per hour so alcohol gets processed in your system faster.

Poor sleeping habits were formed over a long period, so you need to spend around the same time getting things in order. But as long as you consistently follow one of the best ways to get good sleep in college, you’ll be on your A game in no time. 💪

Ways to Get Good Sleep in College: Frequently Asked Questions

How can college students improve sleep?

There are plenty of ways college students can earn better sleep, but we’ve rounded it down to these ten practices:

1. Decide on a Sleep Schedule
2. Limit Caffeine Intake
3. Create a Relaxing Bedtime Routine
4. Keep it Quiet, Cool, and Dark
5. Exercise Regularly
6. Avoid Heavy Meals Before Bed
7. Limit Screen Time
8. Manage Stress and Anxiety
9. Take Short Naps
10. Avoid Alcohol Before Bed

Why is it so hard to get good sleep in college?

There are several reasons why good sleep can remain elusive in college, such as busy academic schedules, late-night studying, social activities, and irregular sleep-wake cycles. Stress, anxiety, and poor sleep habits can also make it harder to fall asleep and stay asleep throughout the night.

What is a healthy sleep schedule for college students?

A healthy sleep schedule for college students typically involves seven to nine hours of sleep per night. Keep a consistent sleep and wake times, even on weekends. Lastly, avoid napping too long or too late in the afternoon to avoid disrupting your sleep later.

What are the benefits of getting enough sleep for college students?

The benefits of getting enough quality sleep for college students are improved academic performance, enhanced cognitive function, boosted memory and concentration, and better overall physical and mental health. Well-rested students tend to have stronger immune systems, better mood regulation, and increased energy levels to tackle the demands of college life.