Classes aside, life as a student lacks routine. The temptation and randomness of Netflix binges, late night meals, time with friends, the time vacuum mystery of social media and casual work hours destroy any attempt at normalizing sleep patterns.

Across all age groups, most insomnia is caused by run-of-the-mill stress.

Multiple studies found classes later in the day produce higher grades because they work around late melatonin release – the time that sleepiness begins to kick in – which is around 10:45pm, or 2-3 hours later than adults over 25. Add to that the fact that teens and young adults need between 8-11 hours of sleep each night and being a night owl or morning person is partly determined by genes, and it’s not hard to understand why you don’t always feel your best.

Low grades, a lack of focus and overall poor academic performance have been linked to sleep deprivation in students. But poor or little sleep can also negatively impact social skills, increase irritability, depression, anxiety, and the risk of disease later in life. Sleep deprivation has also been linked to a higher incidence of car accidents in young adults and many fatalities.

There could be serious reasons for why you aren’t falling asleep at a reasonable time, staying asleep or falling asleep at all. Depression and anxiety have been linked to insomnia, but it’s not always clear what came first. If you haven’t been feeling yourself for a while or suspect a more serious issue, it’s best to consult a doctor for advice. Across all age groups, most insomnia is caused by run-of-the-mill stress. Yes, some stress is worse than other stress, but it needn’t keep us up at night. Most of us know if it’s our thoughts and worries that keep us up at night, so if that is you, wind down 1-2 hours before you want to sleep, feel positive about bedtime and the benefits of sleep, breathe slowly but not too deeply, and really make an effort to trick your mind and body into feeling sleepy when you lie in bed.

So except where an underlying issue exists or you’ve been prescribed medication that affects your ability to sleep, there are a number of things every student can implement in daily life to improve sleep immediately and long-term. These techniques are often referred to as ‘sleep hygiene’.

• Naps are prohibited, especially if you already suffer from sleep deprivation. If you really need a nap and don’t have a sleep disorder, 20-30 minutes finishing before 4pm is best. Staying awake until bedtime without napping is one of the ways some forms of insomnia can be fixed.


• Eat the right things at the right time. Not too much, not too late. Read more in Food for Sleep.


• No coffee after 2pm. No coffee at all if you have an existing sleep condition.


• Last drink of water should be no later than 1-2 hours before bed.


• Exercise early in the day or no later than mid-afternoon.


• Wind-down at least an hour before bed. Avoid electronic devices, including TV, and instead opt to read a book, journal, meditate, or talk about something positive with a friend or family member.


• Sleep trackers can negatively impact sleep, as the user is usually somewhat aware of the tracking and, like watching the clock when you can’t sleep, it can delay or interrupt sleep. Trackers also inaccurately record some movement as wake time, which causes even more worry about how much sleep one is getting.


• Develop a positive attitude towards sleep. See it as insurance for feeling better the next day and an enabler for getting more things done in a better state.


• Establish a routine. If you’re serious about sleep and want to reap the benefits of good sleep, be strict about when you head to bed, give yourself enough time to wind down, and don’t hit snooze in the morning.