College Health Tips from the University of Iowa's
Student Health Service

Fitting Sleep Into a College Schedule

Sarah Hansen, M.A., C.H.E.S.
Health Educator
Student Health Service
First Published: 2003
Last Revised: December 2003
Peer Review Status: Internally Reviewed

I'm a freshman trying to get used to the college schedule. I don't feel like I'm sleeping enough and when I do it's not really "good sleep." Any suggestions?

How much sleep is enough is an age-old question. If you feel tired throughout the day, need the Hawkeye Marching Band as your alarm clock, or are too drowsy to pay attention to class or work, you probably need some sleep pointers. You're certainly not alone--in the United States, our average amount of sleep has decreased by 20 percent in the past century, while work and commuting time has increased.

Most experts agree that about seven hours of sleep nightly is ideal. Everyone is different, so you may need more or less. Adequate sleep is a vital part of a healthy lifestyle, and sleep has positive emotional and physical effects. One way to find out how much sleep you need is to get up at the same time each morning while varying the times you go to bed at night until you find the amount of sleep that's most beneficial for you.

Although it may seem virtually impossible to do in college, establishing a regular sleep schedule is the crucial step in getting the most out of your "zzz's." Even though you may have an 8:30 class on Monday and an 11:30 class on Tuesday, think about getting up around the same time both mornings. This helps set the internal biological clock that regulates your sleep and waking patterns. Especially if you live in the residence halls, using your bed strictly for sleeping is difficult. Ideally, the bed should not be where you study, read, eat, or watch television. Reserving it for sleeping helps to train your body to sleep when in bed.

Limit drinking caffeine, smoking, eating, and exercising close to bedtime, as these activities stimulate your body, making it more difficult to get to sleep and sleep well. In addition, late night liquid consumption can mean more trips to the bathroom and more sleep interruptions.

If you have a break during your daily schedule, consider taking a short nap (no more than 45 minutes). Many people find that naps leave them feeling alert and rejuvenated. However, if naps interfere with your nightly sleep, shorten them or eliminate them from your routine.

Other considerations for improving the quality of your sleep include making your bed as comfortable as possible and controlling the temperature, noise, and ventilation in the room if you can. Creating a bedtime routine that includes a short relaxation technique such as breathing or imagery also can help clear your mind of daily stressors and get ready for a good night's sleep.

Remember, adjusting to a new environment takes time. Most likely, you'll find a sleep routine that works for you in a couple of weeks. If you try these tips but find you are still run down or have other physical or emotional symptoms, you may want to schedule an appointment with a physician to make sure there aren't underlying causes for your fatigue. Good luck and good "zzz's" to you.

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See related Patient Topics Brain and Nervous System, Lungs and Breathing, Preventing Disease and Staying Healthy, Sleep Disorders or Wellness and Lifestyle.

See related Provider Topics Brain and Nervous System, Lungs and Breathing, Preventing Disease and Staying Healthy, Sleep Disorders or Wellness and Lifestyle.

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