Everyone knows that getting enough sleep is an essential part of our daily routine. But why is sleep important for university/ college students?
As an ex-law student, I know how easy it can be to burn the candle at both ends and pull all-nighters when studying and socialising!
There is a significant difference between college/ university and high school when dealing with sleep hygiene. In college/ university you are more likely to have irregular sleep schedules that can lead to insufficient sleep and have a negative effect on your sleep patterns and sleep habits.
So join me in my helpful article to find out the real reason why students don’t get enough sleep and how we can turn it around for better academic success.
This post is all about why is sleep important at uni.
The Importance of Sleep
Let’s start first by discovering how much sleep you need when you are at Uni.
How much sleep do you need at uni?
The average student sleeps for around 6-7 hours per night during the week.
However, most students need at least 8 hours of sleep to function properly, this is true of most young adults. According to research by the National Sleep Foundation, between the ages of 18-25, people need around 7-9 hours of sleep per night.
So, if you’re only getting 6 hours of sleep per night, or less if you’ve been pulling an all-nighter or if you have hit the Uni bar, you’re not getting enough adequate sleep!
According to recent research, students who aren’t sleeping properly also have a higher risk for many poor health problems, including obesity, type 2 diabetes, sleep disorder, poor mental health, injuries, and other problems. So make sure you try and get as much REM sleep as possible.
Some of these problems can have a long-term effect on your well-being.
To discover more about Why Student Well-being Is Important, head over to find more in my other ultra-helpful article!
There are many reasons why students don’t get enough sleep. Some students have trouble falling asleep because they are anxious about upcoming exams or assignments.
Others find it hard to stick to a regular sleep schedule because of their busy social lives.
Whatever the reason, it is important to find ways to get more sleep, but also better sleep.
So how does snuggling up in our bed caves help us get better grades?
How does sleep improve academic performance?
According to a recent study by the University of Pennsylvania, the effects of sleep deprivation can lead to poor academic performance, including:
● Lower grades
● Difficulty paying attention in lectures
● Poor decision making
● Difficulty retaining information
Another study by the University of Stirling found that students who slept for 7 hours or more per night had higher grades than those who slept for 6 hours or less. So, getting enough quality sleep on a regular basis plays a vital role in improving a student’s cognitive function and contributes towards them getting good grades.
The same study also found that students who slept for 7 hours or more were more likely to continue studying after their first year, compared to those who slept for 6 hours or less!
Sleep can help improve your academic performance by:
● Improving your concentration and attention span
● Helping you retain information
● Allowing you to make better decisions
● Giving you more energy
● Reducing stress levels
Sleep helps to consolidate your memories. When you learn new information, your brain encodes it into short-term memory.
During sleep, this information is transferred into long-term memory, which makes it easier to recall.
Sleep helps to consolidate your memories. When you learn new information, your brain encodes it into short-term memory.
During sleep, this information is transferred into long-term memory, which makes it easier to recall.
Sleep helps you to focus and pay attention. A good night’s sleep will leave you feeling alert and able to concentrate on your work.
A lack of sleep though will make it difficult to focus and pay attention in lectures and seminars, it can also lead to restless legs syndrome. So, it’s important to make sure you get a full night of sleep.
Sleep can help to improve your problem-solving skills.
When you dream, your brain is actively working on solving problems.
This means that if you have a problem that you’re struggling to solve, going to sleep may help you to find a solution.
Sleep can boost your creativity. Dreams are often a source of inspiration for artists and writers, as they can help to unlock your imagination.
Sleep is important for your physical health. It helps to repair your muscles and tissues, and it also boosts your immune system.
Ok, so now we can see why it’s essential to make sure you are getting your full sleep quota every night, check out my best tips for getting more sleep at Uni.
The following tips are my best tips and recommendations for getting more sleep at Uni!
Make sure your sleeping environment is dark, quiet, and cool
Sleeping in a noisy or busy environment can mean poor sleep quality and of course, difficulty drifting off if you can hear traffic noise or even a student get-together!
Here are some great hacks to keep your room the perfect sleep sanctuary.
● Invest in some blackout curtains or an eye mask to block out the bright light
● Use a noise machine or earplugs to block out disruptive noises
● Set the temperature in your room to a comfortable level – not too hot or too cold
Establish a regular sleep schedule and stick to it as much as possible
This means going to bed and waking up at the same time every day, even on weekends.
I know this can be tricky when you’ve got a busy social life, but trust me, it’s worth it!
Sticking to a regular sleep routine can help to regulate your body’s natural sleep/wake cycle, making it easier for you to fall asleep – and stay asleep – through the night.
If you are struggling to stick to a sleep schedule you could create a sleep ritual to help you relax before bed such as reading or taking a bath.
You should avoid screen time on your devices such as your mobile phone, scrolling your Instagram feed before bed is not a good way to unwind.
Avoid caffeine and nicotine in the hours leading up to bedtime
Caffeine is a stimulant that can keep you feeling awake and energetic, making it harder to fall asleep at night and interferes with your ability to stay asleep.
Caffeine can stay in your system for up to 8 hours, so if you want to avoid sleepless nights, cut off your caffeine intake by 2 or 3 pm at the latest.
So if you’re looking to get a good night’s rest, it’s best to avoid caffeine after lunchtime. BTW, also avoid junk food and large meals.
Some tasty alternatives to coffee and energy drinks are herbal tea, decaf coffee, sparkling water, or milk.
And while we all know that smoking is bad for our health, it’s also worth mentioning that nicotine is a stimulant that can make it difficult to sleep.
If you’re trying to quit smoking, there are many resources available to help you – including your doctor or health care provider.
Get some exercise every day
Exercise is a great way to improve your overall health and well-being, and it can also help you get a better night’s sleep.
Just make sure that you don’t exercise too close to bedtime, as this can make it harder to fall asleep.
It can be tricky fitting in an exercise regime with all your other commitments but you can make sure you get some exercise by:
● Taking a brisk walk or jog in the morning or evening
● Joining a sports team or club
● Going for regular swims
● Taking an exercise class at your gym or local community centre
● Try walking into town or to lectures at other parts of campus rather than hopping on a bus
● Simply taking the stairs instead of an escalator or lift
Try not to work or study in bed
If you do, try to limit it. Rather than sitting in bed to study, you could try going for a walk while you listen to a lecture on your phone or laptop.
Other quiet places to work are the library or a study hall.
According to sleep experts when we study in bed, our brains associate the bed with being awake, which can make it harder to fall asleep when we are ready; leading to fewer hours of sleep.
Keep a sleep diary to track your progress
A sleep diary can help you identify patterns that may be affecting your sleep.
A sleep diary is really useful in helping to get a sense of how well you are sleeping and can be a helpful tool in working out any problems.
There are some really cute notebooks you can get from Paperchase and other stationers so you can make it a real ‘mindful’ moment and also help to nail any issues you have with getting a good quality of sleep. So, add buying a sleep diary to your to-do list and pick one up today.
Make sure to get some sun exposure during the day to help regulate your sleep cycle.
The sun contains natural light that helps to wake you up and keep you alert during the day.
Those warming rays not only help to lift your mood but also help to regulate your sleep cycle.
Your Circadian sleep cycle is the internal clock that tells you when to sleep and wake up, it operates on a 24-hrs cycle.
Sunlight helps to keep this cycle regulated so you can get the most out of your sleep times. Your circadian rhythm plays a part in your physical, mental, and emotional behavior. It’s what dictates if you are a morning person or an evening person.
Some people have more energy right after they wake up in the morning, these are the ‘early birds, and they are at their peak in the morning. This is the time they are the most productive and likely to get more things done.
However, these people are prone to daytime sleepiness as the day goes on. These early birds might find their energy drained and are likely to want to take daytime naps, in an effort to ‘restart’ the day as they are at their peak when they just wake up. This can lead to sleep difficulties and poor sleep quantity at night.
Others are evening people a.k.a. night owls, they perform better later in the evening and at night. These are the people who would find it hard to have good sleep because they have more energy and are more alert in the evening and late a night. They would have less energy in the morning and are more likely to sleep during the day.
Things to avoid doing when you haven’t gotten enough sleep
Driving
Getting behind the wheel when you have gotten little sleep is not a good idea. Drowsy driving can cause a major problem and perhaps cause an accident as your reaction times and energy level would be compromised due to your excessive sleepiness.
So be sure to get the optimal amount of sleep to improve your brain function and overall good health.
Go on social media
We’ve all been there, even though we feel tired and lazy sometimes, we scroll Instagram and Facebook feeds or watch a video on TikTok, believing we won’t spend more than 10 minutes on the platforms, then 10 mins turned into an hour, then before you know it, hours of your life is gone, that’s time you’re never gonna get back.
Playing on electronic devices is not a good idea when you’re tired, the blue light on these devices and screen displays is stimulating like daylight which prevents you from falling asleep.
Studying
When you’re tired and trying to study, your brain does not remember the information well because it can’t concentrate and focus which is why studying last minute when you’re tired is a bad idea, even if you spend a little time studying.
You need deep sleep to function adequately. Especially on the night of final exams.
Participating in extracurricular activities
Your balance will be way off, and you will have a lack of coordination. Also, overexerting yourself can cause mental health issues similar to being overworked, it is important that you don’t exhaust yourself, as it can lead to sleep problems and certain medical condition.
Final thoughts on why is sleep important at uni…
Getting enough sleep at Uni has all sorts of benefits including:
- Improved mood and concentration
- Reduced stress levels
- Weight loss
- Lower risk of developing chronic diseases
So, next time you’re tempted to pull an all-nighter, think twice! Take it easy and make sure you get a good night’s sleep so you can awake with more energy the next day. Your future self will thank you for it!
For more help on how to navigate Uni like a pro, check out my student support blog area.
This post was all about why is sleep important at uni.
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- Why Is Student Wellbeing Important? 5 Ways To Get Energised!
- Why Is Exercise Important For Uni Students? 10 Reasons and Benefits
- Why Connecting With Others Is Important At Uni: 11 Best Tips For Making Friends at Uni
