Blog > 10 Sleep Tips for College Students in 2025 [Complete Guide]
10 Sleep Tips for College Students in 2025 [Complete Guide]
From partying, eating junk food, and chugging caffeinated beverages, staying up late studying, the college lifestyle is not conducive to healthy habits-especially sleep. According to a survey 70% of students at the University of South Florida sleep less than 8 hours a night.
Sleep is not prioritized in college, although it should be. Lack of sleep leads to future health issues, memory problems, increased risk of anxiety/depression, and lowers the immune system. Not only can sleep deprivation and poor sleep impact your health, it can also impact your academic performance. Proper sleep is directly connected to increased academic performance.
During your college years, there are countless ways for your sleep to become disrupted. If you're tired of being tired and are struggling with sleep while in college, keep on reading for some sleep advice specially catered to college students.
Drinking alcohol is a common part of the college experience. Doing so can be equally fun and dangerous. Despite the obvious dangers of alcohol, going a little too hard at the bar can impact your sleep.
Many mistakenly believe alcohol helps us sleep-it does exactly the opposite. The more you drink, the faster you’ll fall asleep but that sleep will lack quality. Studies show that college students who regularly drink alcohol experience lower sleep quality than those who do not. It’s possible to still partake in alcohol socially while maintaining healthy sleep.
2. Try To Keep Your Schedule Consistent
With changing schedules each semester and unexpected events, it can be hard to keep the same schedule. Studies show that inconsistent sleep schedules can decrease sleep efficiency and time asleep in university students.If you find that you’re often tired, look at your sleep schedule. You'll want to maintain as much consistency in your sleep schedule as possible, even though it's common to have the occasional late night or early morning. To keep your sleep in check, try as much as you can, to go to sleep at the same time every night.
3. Avoid Drinking Caffeine Too Late
College students run on caffeine. A 2019 study concluded 92% of college students interviewed consumed caffeine on a regular basis. While your morning cup of joe won’t leave you staring at the clock at night, stopping for an afternoon caffeine boost can. Research shows that consuming caffeine only 6 hours before bedtime can interfere with your sleep.
4. Grab a Power Nap
For long nights and early mornings going to class and submitting projects, a power nap is a must for those who need an energy boost. If you’re feeling groggy and still have the rest of the day to get through, take a power nap. Taking a short power nap during the day has shown to improve memory and alertness. Keep your power naps about 15-20 minutes long to get the most out of them. Sleeping any longer will leave you feeling sluggish and even more tired.
5. Keep Homework Out of Your Bed
In crowded dorms and packed libraries, it can be difficult to find a place to do your homework so many students will make their bed their desk. While this might be comfortable, doing so can rewire your brain to associate the bedroom with school and schoolwork, which may cause insomnia, sleep anxiety, and decrease productivity, according to the American College of Healthcare Sciences. Avoid doing homework in bed and use a desk or dining room table.
6. Avoid TV, Computers, and Video Games Before Bed
Watching TV, scrolling through your phone, or playing video games before bed can be a great way to relax and wreck your sleep. Blue light from screens affects us the same as sunlight and can keep you awake-that’s why you tend to feel more awake while scrolling through your phone.
One study found that blue light begins to decrease melatonin within a mere 15 minutes after exposure. Try reading a book, taking a warm bath, or meditating before bed instead of looking at a screen.
7. Eat a Healthy Diet
Like alcohol consumption and lack of sleep, college students are also not known for their healthy diets (there’s a reason why the Freshman 15 happens to many)! College is the first time young adults are away from home and have the freedom to make their own dietary choices which are often poor.
It can be tempting to eat pizza every day and take advantage of the free food often available on campuses. Doing so can lead to an increased waistline as well as decreased sleep. Deficiencies in vital nutrients like calcium, magnesium, and vitamins A, C, D, E, and K are linked to sleep problems. Have the best of both worlds by including fruits and vegetables in your daily diet.
8. Crank Up Some White Noise
If you’re living in a dorm or even in an apartment in a busy area, it can get loud when you’re trying to sleep. Noise from loud roommates, nearby parties, or background noise might make it difficult to fall and stay asleep. If the sounds of college are keeping you awake, try listening to white noise while you sleep.
White noise blocks out sounds that keep you awake making it difficult to fall asleep. Studies have shown that white noise can increase sleep quality and help you fall asleep. White noise machines are available almost everywhere. There are also numerous playlists on Spotify with white noise and other relaxing sounds.
9. Find Healthy Ways To Manage Stress
College can be stressful. Many students struggle to find healthy ways to manage stress while in college and end up relying on unhealthy coping methods like alcohol and drugs. Finding healthy ways to manage stress is essential for your mental health and good sleep. Sleep deprivation is a common side effect of stress. This causes cortisol and adrenaline levels to rise, making sleep difficult.
If you’re experiencing issues with your mental health, free counseling services are available at many schools. Check with your university health services and don’t be afraid to get help if you need it.
10. Avoid Taking Study Drugs
On college campuses, it’s common to find students abusing stimulant medication used to treat ADD and ADHD like Adderall. Referred to as “study drugs”, students prescribed these medications will sell them to others who abuse them illegally. A landmark study on the issue conducted by the University of Kentucky found that 34% of students interviewed reported the illegal use of Adderall.
The medication increases focus and keeps you awake, making it the perfect drug for students to abuse during long nights studying. While the drug has legitimate uses and helps many manage their ADHD symptoms, Adderall abuse is linked to health problems like trouble sleeping, increased heart rate, and stomach issues. It may be tempting to partake in “study drugs” when you have a big assignment or during finals, however, the stimulant properties of Adderall can be deadly.
Despite the late nights and penchant for caffeine, college students are capable of getting enough sleep and maintaining a healthy lifestyle. It all boils down to how you manage yourself, your time, and the decisions you make. Remember, you're at college to learn, but it's still possible to have a good time and maintain your health.
Looking for even more sleep tips beyond college? Visit our website and blog to learn more!
Shanir Kol, founder and CEO of SleePare, pioneered the “Try and Buy” model in eCommerce, enhancing mattress shopping by combining in-store trials with online purchases. Launching in 1999, his company focuses on customer satisfaction and eco-friendly practices, aiming to minimize mattress waste and expand sustainably.
Amazing experience! Valerio is super knowledgeable, friendly and he gives you space to try a lot in peace! We bought our mattress and made a great deal!
Fazi was excellent and so knowledgable about each mattress. Her patience and expert advice made me feel confidant in my decision, never feeling I was being pressured. Highly recommend!
Fazi greatly helped us in the search of our new mattress. Our experience with her was delightful. She did not only take her time to understand our needs but also took time to educate us on all the aspects and details around a mattress choice.
Have had a nightmare of a time navigating the mattress industry on my own, especially after a few bad purchases from online bed in a box brands. Thankfully, Malcom and Sleepare helped my partner and I pick out what will hopefully be the perfect mattress for us. Really appreciate Malcom's knowledgeability and patience in answering all of our questions and being incredibly accommodating.
I had a great experience at SleePare and recommend them wholeheartedly. I had developed back pain and sciatica on my old mattress even though it was in great condition, and my Physical Therapist recommended that I change to a mattress with more cushioning as well as more support. SleePare is not restricted to just one or two brands. In their large showroom I could actually try a variety of brands for as long as I wanted. I figured that having to spend 8 hours on a mattress required a long testing. Raveena helped me and she was perfect. She first took time to understand my particular needs. Then she guided me with great expertise toward the type of mattress that would fit my needs. I was impressed by how knowledgeable she was and I trusted her answers because she did not embellish them or push to make a sale. Their generous free return policy of 100 days allowed me to try my new mattress at home. I don't understand how people can buy something online as personal and sensitive as a mattress without even knowing if they like it in the first place, and then go through the trouble of having to return it. SleePare was the place I was looking for: they are straight shooters that offer a nice selection of many brands with expert and honest advice. I've been sleeping on this mattress for 8 months and back pain and sciatica no longer wake me up.
Valerio was so lovely, and extremely knowledgeable about the matresses! He energetically gave us details on each bed in the showroom. There was a wide range of mattresses on display including some that were not advertised on their website, so we were glad we came in. My partner and I felt comfortable enough to try some beds together, it was a very queer friendly space and we felt confident enough to make a decision. We ended up getting a great deal on a typically expensive mattress, and he was very accommodating to our drop-off schedule. We had so much fun. 🌈❤️
Went there on 5 days ago to look for a king size mattress. Made an appointment. Read a bunch of reviews on line and went to check out the mattress that was highly recommended. Valerio helped us understand how mattresses are made and encouraged to try them. We eventually chose a different mattress to the one we went to check out. Very positive experience. Would recommend you go before committing to a mattress type based on reviews on line like NYT or Forbes ranking etc
I was warmly greeted by Fazi, who listened to my concerns about the kind of mattress. I thought I might be looking for. She cordially offered information and insights relating to my search and then spent significant time with me showing a variety of mattresses that she thought would offer me good sleep and good value. It was an A+ experience.
Malcom was extremely knowledgeable, friendly, and helpful. They’re to help but also patient and let me take my time, and happy to answer all my questions. A very positive experience, and I’m looking forward to improved sleep on my new mattress!
Visited Sleepare today. Valerio helped us out purchasing mattress. He was helpful, polite, and friendly. Got the mattress that we wanted with great price. Great experience.
Great experience. Store Manager, Fazi, is very welcoming and helpful. We were given enough information and time to make a decision with no pressure whatsoever. Made a daunting effort clear and simple. Would highly recommend.
Valerio helped my wife and I find the mattress we’ve been needing for months! He walked us through every option and told us the composition of each type! We would have been lost without him! We will only ever come back here for anything we need in terms of our bedding in the future! He made the process stress free and we’re walking out with exactly what we were looking for! 10/10
I feel grateful to live in an area where a showroom like this is available. After all, a mattress is one of the most important purchases we make in our lives, and it's certainly risky making a blind buy!During my appointment, not only was I able to physically test mattresses from companies that have no brick-and-mortar locations, but the associate named Fazi was absolutely instrumental in my ultimate purchasing decision. I was very impressed with her knowledge of the mechanics behind each mattress, and ways to distinguish between whether any bed-related accessories are worth the money. Even if you're not local to NYC, I'd highly recommend visiting here for a consultation. I'm glad the word is spreading about this place!
Wow, what a fantastic experience! The best customer service of any mattress store I've ever been too, bar none. Fazi was incredibly attentive, offering excellent feedback and advice throughout the process of exploring all the various products Sleepare has to offer. I was really impressed by her attention to detail, and the patience and care she showed me as I asked many (MANY) questions! I am very much planning on buying my mattress from SleePare -- can't recommend this store enough.
I had a great experience today when I visited SleePare Mattress Store in Manhattan on West 30th made all the more wonderful by Fazi. She is so knowledgeable, helpful, patient and kind. I had done a little research about beds over the last couple of weeks, but actually trying out the mattresses in this showroom with Fazi’s knowledge about each and her suggestions for me to ponder, I feel I am better equipped to pick the right mattress for me and my problematic lumbar spine. I would and will recommend highly to anyone looking to buy a mattress to go to SleePare. Thank you SleePare and Fazi!
I had a fantastic experience here. Had an evening appointment and the salesman, Valerio, spent 40 minutes with me explaining the differences between mattresses in great detail. He guided me to a choice that was both extremely comfortable and also not at the top end of my budget range. And he didn't even try to get me to buy something at the super high end. I didn't think I was going to make a purchase right on the spot, but he instilled so much confidence and comfort in the process that I walked out of the store having ordered my new mattress. Fantastic experience, thanks to Valerio!
I recently visited Sleepare for the second time to shop for a new mattress, and Valerio made the experience truly exceptional. From the moment I walked in, he was friendly, attentive, and genuinely interested in helping me find the perfect mattress for my needs.Valerio was incredibly knowledgeable, explaining the differences between various types of mattresses, firmness levels, and materials in a way that was easy to understand. He took the time to ask about my sleeping habits and preferences, ensuring their recommendations were tailored to me.What really stood out was he’s patiencethere was no pressure to rush or make a decision. He encouraged me to take my time testing out different options and answered all my questions thoroughly.Thanks to Valerio, I found a mattress that feels perfect, and I couldn’t be happier with my purchase. If you’re shopping for a mattress, I highly recommend working with Valerio he truly care about customers and go above and beyond to provide excellent service!
We walked in today at Sleepare in nyc and were greeted by Malcom. We told him what we were looking for (a good quality mattress that helps support hip injuries, is comfortable for back and side sleepers and is not too soft) and although we came in with a Dream Cloud, as soon as we laid on it we didn’t like how much we sunk in. We ended up lovingggg the Helix Dawn which to our surprise was a firm mattress with a plush pillow top and that’s the one we both liked. Malcom let us lay as long as we wanted and gave us insight on each mattress. He was cheerful and attentive and made us feel like the experience was worth it. He also told us about a bundle sale that was ending the same day as our visit and we chose to purchase and get the bundle. So we got a mattress and a mattress cover, pillows, and bedsheets for free! So excited to receive the mattress! Thanks Malcom!
Wow… just wow. Went to try some mattresses and didn’t think I would get such an amazing experience, and it’s all thanks to Valerio! He’s so personable and a great person. Super knowledgeable and professional, and makes you feel right at home. He has your best interest in mind and will not try to sell you the most expensive mattress, but the one that suits you the best. Thanks Valerio for an amazing experience!
Our Sleepare experience was enhanced by Valerio, who made shopping for a mattress a truly enjoyable experience! He had great advice and knowledge of all the different types of mattresses, which helped us make our final choice.
I had a wonderful experience at SleePare. I made an appointment the day before and included my budget along with some preferences and sleep habits (I recommend doing this as well if visiting). I was helped by Malcolm who was incredibly helpful and already had some beds lined up according to my appointment notes. Malcolm was super helpful and not pushy at all. He took great consideration of my constraints and helped me narrow down my choice as well as answer my countless questions. I had some brands in mind but with their help I was able to find a mattress that wasn’t even on my radar and I was much more happy with. This is a great spot to check out online mattress brands in person before committing to a purchase or sleep trial. Overall I was very happy with my experience and definitely recommend Malcolm to help you out!
What a great shopping experience! Valerio answered all our questions and held guide us to find the perfect mattress. On top of the great service, Valerio made us feel welcomed and we trusted his expertise! Very happy with our shopping experience!
Was recommended to come and I loved the experience!!! The service is great, great help in trying to find the perfect mattress explaining the differences between the different types of springs, gel, etc. If you are trying to find a new mattress I recommend going in person to find what you like.
I just walked in.Fazi was ready to help me out. She is smart easy to talk to and knows a lot about these mattresses. 30 minutes later I bought an amazing Helix Elite mattress.Fazi made the purchase easy.
I love this place. I was so clueless to what I wanted and needed. And Fazi i think the name of the guy he gave exceptional service. I would recommend 10/10
I had an absolutely incredible experience shopping at SleePare! I can't express enough how impressed and grateful I am for the outstanding assistance I received from Fazi. Despite not having an appointment, she went above and beyond to help me understand which mattress would suit my sleep style best. Her knowledge, patience, and attentiveness were remarkable.I visited the store multiple times—testing mattresses again and again, aligning payments, and even exploring pillow options—and every single time, I was treated with the utmost care and respect. The service was nothing short of exceptional, and I’m beyond thrilled to be finalizing my purchase with SleePare. Thank you for such an amazing experience!
I made an appointment online, went to the showroom and was assisted by Fazi. She was attentive, *not* pushy, the showroom and mattresses were clean and in great shape. Excellent service through the entire process from entrance to purchase (over the phone). Would HIGHLY recommend to anyone looking to try any popular online mattress brands!!
Best mattress showroom in town! customer service was perfect. Fazi was very knowledgeable about her work and was able to help me out with all of the questions i had about my purchase. highly recommend the mlily power cool!!!
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Test the Ghostbed mattress in-store before buying to ensure it suits your needs; discover how in this guide.Looking for a place to test Ghostbed mattresses? We've got the solution of your dreams. Read on for all the details on how to try a Ghostbed mattress in-person.
Meet The Author:
Shanir Kol
Shanir Kol, founder and CEO of SleePare, pioneered the “Try and Buy” model in eCommerce, enhancing mattress shopping by combining in-store trials with online purchases. Launching in 1999, his company focuses on customer satisfaction and eco-friendly practices, aiming to minimize mattress waste and expand sustainably.