Story by Sophia Talero/ Campus Health student leader
Sleep is vital for being your best self daily — emotionally, spiritually, and physically — and it also benefits your longevity down the road.
I can imagine what you’re thinking: "I’m too busy, and I have so much on my plate right now. The pressure is overwhelming, and you just don’t understand; I don’t have time to sleep more."
I've definitely been there. As a nursing student and a college student in general, it’s all too easy to sacrifice sleep during the peak of finals season or when you have countless commitments and others relying on you to complete tasks. It often feels harmless to cut back an hour here or wake up 30 minutes earlier, right? I vividly remember cramming for exams at midnight while downing coffee at 9 p.m. just to meet deadlines, only to find myself unable to sleep until 3 a.m., and then repeating the cycle the next day because the sleep I was getting was mediocre at best anyway. It’s a vicious cycle that eventually catches up with you.
Now, as someone who has learned to prioritize sleep significantly more (though definitely not perfectly), I want to share how this shift can transform your life and help you become your best self in every aspect. It doesn’t have to be perfect; but by incorporating just a few simple habits, you can make small changes that lead to significant gains over time.
When I began taking steps to prioritize my sleep and put my health first, ahead of all my other commitments, I noticed a significant increase in my productivity and presence. I became more intentional with the time I had each day, accomplishing much more than when I deprived myself of sleep and relied on caffeine just to get through my day.
Let’s take a moment to step back, regain control, and recognize the true value of sleep in our lives. I’d like to share some guiding practices that could transform your life if you give them a chance. If it’s possible for me, it’s also possible for you.
Why prioritizing sleep is vital for college students
Sleep is essential for the recovery and rejuvenation of both our bodies and minds. It plays a critical role in enhancing learning and supporting vital functions such as emotional regulation and behavioral control, all of which are crucial for daily life. The benefits of sleep include improved learning and information retention, restoration of neural connections, and enhanced emotional regulation, decision-making, and social interactions (University of North Carolina at Chapel Hill, n.d.).
The link between sleep and academic performance extends beyond mere concentration and attention. As Pace-Schott notes, “Sleep is crucial for consolidating memories. Research shows that individuals perform better when they learn something and then sleep on it, rather than staying awake. There is substantial evidence that sleep enhances memory strengthening and consolidation.” (Harvard Summer School, 2024). Additionally, a strong relationship exists between sleep quality and stress levels. Students who prioritize sleep are better equipped to manage the stress associated with their academic responsibilities.
Daytime sleepiness, sleep deprivation and irregular sleep patterns are widespread among college students, with 50% reporting daytime sleepiness and 70% experiencing insufficient sleep (Hershner & Chervin, 2014). The effects of sleep deprivation and daytime drowsiness are particularly concerning, leading to lower GPAs, a higher risk of academic failure, learning difficulties, mood disturbances, and an increased likelihood of motor vehicle accidents (Hershner & Chervin, 2014). Students with sleep disorders tend to receive lower grades, while those with insomnia often face more mental health challenges. Additionally, pulling "all-nighters" is linked to lower GPAs, and students who stay up late during the week and sleep in on weekends may struggle academically due to difficulties readjusting to an earlier schedule for classes (American Academy of Sleep Medicine, 2017).
Dr. Virend Somers, a cardiologist at Mayo Clinic, emphasizes the restorative nature of sleep, highlighting its critical role in overall health. During sleep, the body heals, the immune system repairs tissues, and the brain clears toxins while processing and consolidating memories. Additionally, muscles relax, and vital hormones such as growth hormone and testosterone are secreted. In essence, sleep serves multiple functions that are essential at every biological level, significantly affecting longevity and aging over time (Bowman, 2024). Recent research involving 172,321 adults reveals that men who sleep well tend to live around five years longer than those who don’t, while for women, the difference is about two years. Yet, nearly one-third of adults aren’t getting enough sleep, which increases their risk of heart attacks, dementia, diabetes, and other health issues (Bowman, 2024).
By prioritizing sleep, you are prioritizing your health—an essential foundation for enriching every aspect of your life. Quality rest empowers you to engage more intentionally in your job, pour into your relationships, and cultivate your sense of self. Moreover, prioritizing sleep gives you a distinct advantage over others. To truly excel and go above and beyond, you must care for yourself, ensuring you show up as your best, most equipped, and prepared self.
How Sleep Functions
Sleep is a restful state that alternates with wakefulness, governed by internal body clocks that operate on a roughly 24-hour cycle. These clocks are influenced by factors like light, darkness, and sleep routines. During the night, you move through predictable stages of sleep (National Heart, Lung, and Blood Institute, 2022). If you stick to a natural day-night schedule, light received through your eyes signals your brain that it’s daytime. This information goes to the suprachiasmatic nucleus in the hypothalamus in your brain, which helps keep your body clock aligned with the day and night. However, artificial light can disrupt this process. The light-dark cycle affects the production of melatonin, a hormone that promotes sleep. Melatonin levels rise in the evening and peak in the early morning. In contrast, when exposed to sunlight, your body releases cortisol, which helps you wake up.
When you sleep, you go through two phases: rapid eye movement (REM) and non-REM sleep. Each cycle lasts about 80 to 100 minutes, and you typically complete four to six cycles each night. You might wake up briefly between these cycles. Sleep studies use sensors to track eye movements and brain activity to identify different sleep phases (National Heart, Lung, and Blood Institute, 2022).
Non-REM Sleep
Stage 1: This is the transition from being awake to asleep.
Stage 2: At this stage, you are fully asleep
Stage 3: Known as deep sleep or slow-wave sleep, this stage features a specific pattern in brain activity. You usually spend more time in this stage earlier in the night.
Rapid Eye Movement (REM) Sleep
During REM sleep, your eyes move rapidly, and your brain is active. The brain activity in this phase resembles that of waking hours. Most dreaming occurs during REM sleep. Your muscles typically relax to prevent you from acting out your dreams. You generally experience more REM sleep later in the night, but colder temperatures can reduce the amount of REM sleep you get. This happens because your body struggles to regulate its temperature during REM sleep (National Heart, Lung, and Blood Institute, 2022).
Sleep Hygiene
Sleep hygiene refers to behaviors that either hinder or promote the ability to get quality sleep. It includes scheduling sleep, creating a conducive sleep environment, managing caffeine and other stimulant intake, monitoring alcohol consumption, and avoiding activities before bedtime that disrupt sleep (Emerson, 2025). Sleep hygiene is your personal sleep routine, encompassing both positive and negative habits. Here are some tips for establishing good sleep hygiene:
- Identify Your “Why”: Take some time to reflect on the importance of sleep in your life. Consider asking yourself the following questions: Why is sleep important to me? How will prioritizing sleep positively impact my life? How can I maintain this routine over time? In what ways can I leverage sleep to enhance my daily life? What are my core priorities? Understanding your motivations can help you commit to better sleep habits.
- Establish Your Routine: Effective time management is crucial for maintaining good sleep hygiene. Take a moment to reflect on your priorities. Consider what is urgent and what you truly want to make time for in your life. Begin by addressing your basic physiological needs, such as sleep, nutrition, and health, before focusing on other commitments. Create a schedule that designates specific hours for sleep—aiming for 7 to 9 hours for adequate rest—and try to stick to this routine consistently. Remember, everyone’s needs may vary, so find a schedule that works best for you.
- Sleep Environment: Your sleep environment should be reserved exclusively for sleeping. Avoid doing homework and using your phone in bed. By dedicating your bed solely to sleep, you help your brain associate it with rest. Maintain a cool room temperature and minimize light exposure—consider using blackout curtains to block outside light. Additionally, strive for a quiet atmosphere; using a fan or white noise machine can help create a calming sound backdrop that promotes better sleep.
- Avoid Caffeine: Caffeine has a half-life that can range from 2 to 12 hours, which refers to the time it takes for your body to metabolize and eliminate half of the caffeine consumed. This variability is influenced by several individual factors, including metabolism and sensitivity to caffeine (Pacheco, 2024). As a result, it’s advisable to avoid caffeine in the hours leading up to bedtime, as it can impact your sleep quality for up to 12 hours.
- Morning Sunlight and Light Exposure: Exposure to morning sunlight plays a crucial role in waking us up and regulating our circadian rhythm. Aim to spend some time outside or at least see the sun within the first 30 minutes of waking up. This practice can energize you and help kickstart your sleep-wake cycle. In contrast, it's important to limit blue light exposure in the hour leading up to bedtime. Blue light emitted by phones and laptops can disrupt your ability to fall asleep by signaling to your brain that it should remain awake. Consider investing in blue light-blocking glasses or establishing a routine that dedicates the last hour before bed to screen-free activities.
- Avoid Eating and Exercising Before Bed: Eating and exercising close to bedtime can signal your body to remain alert. To promote relaxation and wind down effectively, try to avoid these activities in the evening. Eating activates your metabolism and digestion, which can keep you awake, while exercise raises your energy levels and stimulates your body. Instead, consider engaging in calming activities such as reading a book or sipping a caffeine-free sleep-aiding tea, like chamomile, lavender, or peppermint. These practices can help create a soothing bedtime routine conducive to better sleep.
- Sleep Tracking: Consider tracking your sleep for a week using a journal or a smartphone app to monitor how you feel each day and how much sleep you get. This can help you identify patterns and determine what practices work best for you. By gaining insights into your sleep patterns, you can make informed adjustments to enhance your sleep quality and, in turn, find out how your sleep affects your personal well-being, mood, and overall life performance.
Other Effective Practices for Better Sleep
- Practice Breathing Techniques
- Prioritize Stress Management in your life
- Avoid Daytime Naps or limit to 20 min
- Establish a Daily Exercise Routine
- Consider Sleep Supplements
- Be Mindful of Alcohol Consumption
- Invest in a Quality Mattress and Bedding
Embracing the Power of Sleep: A Path to Success
In conclusion, prioritizing sleep is essential for college students striving for success in both their academic and personal lives. As I've shared from my own experiences as a nursing student, the pressure to perform can often lead to the neglect of sleep, resulting in a detrimental cycle of fatigue and stress. However, by recognizing the profound impact that quality sleep has on our overall well-being, we can take proactive steps to incorporate better sleep hygiene into our routines. Remember, small changes can lead to significant improvements over time. By prioritizing sleep, we empower ourselves to be more productive, emotionally resilient, and ultimately, healthier individuals. So, let's commit to making sleep a priority, ensuring that we not only survive our college years but also thrive during them. Creating habits that will last beyond our college years.
