A common problem for college students is not prioritizing sleep. Turning in an assignment on time or studying for a test is more likely to take priority. In the spring of 2025, I was only getting six hours of sleep every night, and it reflected on my transcript. My grades began to plummet, despite my increased studying. After some research, I decided to make a change. This semester, I set up a schedule to focus on myself and worked on getting my assignments done before they were due. Now, I consistently sleep at least eight hours every night, which has helped my grade point average rise again. 

“After two weeks of sleeping six hours or less a night, students feel as bad and perform as poorly as someone who has gone without sleep for 48 hours”- Dr. Lawrence Epstein (AASM, 2017).

What is poor sleep? 

Poor sleep is separated into two categories: quality and quantity. The quality of sleep comes from the ability to fall asleep quickly, waking up one time or less through the night, and feeling rested when awake. Quantity is the amount of sleep you are getting. The Center for Disease Control and Prevention says that adults aged 18-60 need seven or more hours of sleep every night (CDC, 2024). 

Benefits Of Sleep  

Health 

The Centers for Disease Control and Prevention (CDC) states that sleep can help limit sickness, lower your risk for chronic conditions and reduce stress.  They also mention that adequate sleep can promote a healthy heart, and aid in preventing heart disease. 

Mood 

Getting the correct amount and quality of sleep is so beneficial to your mood. Grouchiness and short-temperedness are symptoms of poor sleep! Better Health Channel explains that mood disorders such as anxiety and depression and lack of sleep are connected! 

“Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods”. (Better Health Channel, 2017)

Improve memory and attention span 

Dr. Clete Kushida MD PhD explains in an interview with the American Academy of Sleep Medicine that sleeplessness can cause poor academic performance due to brain functional disturbances. He further explains that data has shown lack of sleep has consequences such as memory impairment, attention, and vigilance.  

Lowers the chances of automobile accidents 

Sleeplessness can cause a lack of focus which can lead to automobile accidents. By getting adequate sleep, you will be safer behind the wheel. 

How to Fix Your Sleep

Learn to prioritize sleep 

Although it may be difficult, sometimes prioritizing sleep the night of a test will be more beneficial than cramming. In my experience, it is better for your brain to sleep well the night before than staying up all night, risking missing the test from sleeping in or not completing the test to the best of ability. 

“College students who pull ‘all-nighters’ are more likely to have a lower GPA” (American Academy of Sleep Medicine, 2017)

Limit caffeine  

Swap out your latte for half-caf or decaffeinated options. You can also limit your caffeine intake by changing your hours of consumption. For example, not drinking caffeine beverages after 2:00pm. 

Adjust lighting before bed  

Light throws the circadian rhythm out of regulation (Harvard, 2024). Using blue-light blocking glasses, changing your phone’s lighting and dimming the lights in your bedroom will help with the wind-down process before bed. 

Avoid electronics 

As I mentioned above, engaging in activities that do not involve electronic devices before bed can help reduce light exposure. I recommend reading a book, writing a to-do list or journaling. 

Establish a regulated sleep schedule  

I highly recommend that you reflect on your schedule and make adjustments. Consider how much time you will need to get ready in the morning and at night and how much time for studying and homework, and plan accordingly. This way, when a busy day comes up, you can plan ahead, complete those assignments early and get to sleep on time. 

Takeaways  

• Good sleep helps promote focus, energy, and mood (CDC, 2024).
• Lack of sleep can have negative effects on your test scores, mood, and college experience.
• Prioritize sleep quality as well as quantity.

If you believe you may have a sleep disorder or have concerns with sleeping, contact your healthcare provider or book an appointment at Magers Health and Wellness. 

If you would like to talk through your weekly schedule and get some ideas for how you might better manage your time so you can get more sleep, book a time to meet with one of our helpful peer mentors or coaches at The Center Of Academic Success and Transition.

~ Samantha Horsch

(Bio: I am an animal science pre-veterinary major with a minor in equine studies. I am also completing an undergraduate certificate in basic Spanish communication. A fun fact about me is that I have eleven ear piercings.)

References  

“About Sleep.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 15 May 2024, www.cdc.gov/sleep/about/index.html. 

“Blue Light Has a Dark Side.” Harvard Health, 24 July 2024, www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.   

Hershner, Shelley D, and Ronald D Chervin. “Causes and consequences of sleepiness among college students.” Nature and science of sleep vol. 6 73-84. 23 Jun. 2014, doi:10.2147/NSS.S62907   

Kingshott, Ruth. “Importance of Sleep & Effects of Sleep Deprivation on College Students.” American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers, 9 Nov. 2017, aasm.org/college-students-getting-enough-sleep-is-vital-to-academic-success/ . 

“Mood and Sleep.” Better Health Channel, Department of Health & Human Services, 5 Apr. 2017, www.betterhealth.vic.gov.au/health/healthyliving/Mood-and-sleep. 

“What Is Sleep Quality?” National Sleep Foundation, 24 Apr. 2024, www.thensf.org/what-is-sleep-quality/.