Sleep

Most college students need 7-9 hours of sleep per night.  This amount of sleep is essential for optimal cognitive function, physical health, and emotional well-being.  

Sleep helps improve:

• Academic performance
• Other performances (i.e., athletic, artistic, public speaking)
• Memory and concentration
• Mood regulation and mental health
• Immune system function
• Physical health

It can be okay to not sleep through the night and here's why:

• In a single night, you'll cycle through the sleep stages four to five times.  Each cycle last 90 minutes.  As the night progresses, you'll spend less time in deep sleep. 
• Due to the cyclic nature of sleep, it's normal to have periods of lighter sleep interspersed with deeper sleep.  Not having continuous sleep in one night is a natural part of the sleep process and doesn't necessarily indicate poor seep quality.

If you're struggling to get enough sleep, try:

• Establishing a regular sleep schedule:  Go to bed and wake up at the same time each day, even on weekend.
• Coping with stress:  The things you stress about are things you care about.  Use this mindset shift to turn towards your stress and actively apply helpful coping strategies.  Academic performance declines  
• Creating a relaxing bedtime routine:  Wind down before bed by doing things your find relaxing.
• Optimizing your sleep environment:  Ensure your room is dark, quiet, and cool.  Consider using an eye mask or earplugs, if needed.  
• Limiting screen time before bed:  The blue light emitted from electronic devices can interfere with sleep.  Dim your screen or avoid screens altogether before bed. 
• Avoiding stimulants:  Limit caffeine, nicotine, alcohol and cannabis, as these substances can disrupt sleep.

Feeling Tired?  Try These Tips:

• Take study breaks:  Your brain needs both stimulation and rest to function optimally.
• Take a power nap:  A 20-minute power nap can be more effective than caffeine for boosting energy.
• Enjoy a longer nap:  If you need a longer rest, aim for a 90-minute nap to complete a full sleep cycle.  Avoid napping late in the day if you have trouble sleeping at night.
• Relax your body and mind:  Lie down quietly for 5-20 minute, free from distractions like electronics or noise.  This brief respite can help calm your nervous system, leading to improved emotional, cognitive, and physical wellness.
• Check in with your mental health:  Anxiety and depression can lead to sleep disturbances that make it difficult to fall asleep and stay asleep.  You may also experience excessive daytime sleepiness.  Taking care of your mental health will help you sleep better.  Track where you are on the UNH's Mental Health Continuum and decide what course of action would be best for you.

Sleep Programs at Health & Wellness

• Be Well, Sleep Well Month: A month of activities and workshops designed to help you sleep well
• Be Well, Sleep Well Expo: The culmination of the Be Well, Sleep Well Month that includes a variety of booths, resources, and activities to help you learn to improve your sleep for academic and personal success

For details about upcoming programs, visit our Events, Workshops, and Classes page.

Additional Resources

• Be Well, Sleep Well at UNH 

• Stages of Sleep for Learning  

• Sleep and Substance Use in College  

• Coping with Stress

• Spotify Sleep Playlist 

• White Noise Player App   

• Ted: Sleeping with Science Videos   

• Calm App 30-day free trial and discounted pricing for students  

• Happier App 30-day free trial and discounted pricing for students