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College life can shake up your sleep, but you have the power to get it back on track. Whether you’re staying up late with friends, juggling assignments or just feeling stressed, building healthy sleep habits pays off in better energy, focus and mood.Ìý

Most students do best with seven to nine hours of sleep each night. If sleep’s been tricky lately, don’t worry—simple changes can help you feel more rested and prepared for your day.Ìý

Having trouble sleeping?Ìý

You may find yourself losing sleep or having challenges with falling asleep. This can be due to any number of reasons, but some common ones include stress, anxiety, lack of a consistent routine or changes to your schedule. Experiment and try these tips to help you get more quality sleep.ÌýÌýÌý

ÌýÌýCurb your caffeineÌý

Caffeine typically stays in your system for about eight hours, so it’s best to finish your last energy drink or cup of coffee by the early afternoon. If you experience cravings later in the day, try decaf options or caffeine-free alternatives like sparkling water.ÌýÌý

ÌýÌýStay active earlier in the dayÌý

Physical activity can give you a burst of adrenaline, which can help you stay alert and motivated throughout the day. However, it can also wreak havoc on your sleep schedule if you work out too late at night. To avoid restless nights, try to wrap up your workout at least three hours before you plan to go to bed. If you want to squeeze in some late-night movement, consider more relaxing activities like stretching, mobility exercises or yoga.ÌýÌýÌý

ÌýÌýTurn off your screensÌý

Sleeping more than usual?Ìý

If you find yourself taking frequent naps, having difficulty waking up, sleeping through your alarm, feeling groggy or fatigued throughout the day or feeling the urge to sleep more often, you may be struggling with over-sleeping. Fatigue and increased need for sleep can be caused by various factors, including boredom, depression or some medical conditions.Ìý

Here are some tips to help you get your sleep schedule back on track.ÌýÌý

ÌýÌýLook for patternsÌý

When are you sleeping, and for how long? What else do you notice about your current habits? Look for patterns and try to identify things that may be influencing your sleep. These insights can help you create routines to help you back into a more regular rhythm. For instance, if you find yourself staying up late at night and needing a nap during the day, try to get to sleep an hour or two earlier. When making these types of adjustments, it’s best to implement changes over time. In this case, it may be most beneficial to go to bed 15 to 30 minutes earlier each night until you find a bedtime that works best for you.ÌýÌý

ÌýÌýPractice consistencyÌý

Going to bed around the same time each night and getting up around the same time each morning can help you establish a solid sleep schedule. You can set yourself up for success by creating a nighttime routine that gives your body cues to settle down for the night. For example, you can set an alarm on your phone to remind you it’s time to get ready for bed. When you hear the alarm, start your routine. This may include things like taking a shower, brushing your teeth, stretching, reading a book or enjoying another calming activity to help you wind down for the night.ÌýÌý

ÌýÌýModerate caffeine and alcoholÌý

Save caffeinated beverages for the mornings and early afternoons. Caffeine later in the day can perpetuate a cycle of sleepless nights and groggy days. Similarly, try to avoid using alcohol as a sleep aid. Alcohol and cannabis might make it easier to fall asleep, but they reduce sleep quality. Both interfere with REM sleep, the stage that helps your brain and body recharge. As a result, sleep can feel less restful, and you may wake up feeling groggy or more tired the next day. Additionally, nicotine is a stimulant, so it can make it harder to fall asleep. It also disrupts sleep quality and may increase the risk of sleep problems like insomnia or sleep apnea.Ìý

ÌýÌýDon’t deprive yourselfÌý

Running on too little sleep can cause us to overcompensate, which can lead to a cycle of sleep deprivation followed by oversleeping. This type of sleep cycling can take a toll on our physical and mental health, especially over time. For this reason, you should try to avoid pulling all-nighters, waiting until the last minute to finish assignments or staying awake much later on weekends than you would on weekdays.Ìý

If you’re still experiencing sleep issuesÌý

Changes in sleep patterns can be a side effect and early warning sign of depression or other conditions. Let your doctor or therapist know if you are not able to sleep or if you are sleeping too much.Ìý

There are a number of resources available to help you get a better night’s sleep and manage related issues, like stress or anxiety.ÌýÌýÌý

Counseling and Psychiatric Services (CAPS): CAPS provides mental health support for all CU ¶¶Òõ´«Ã½ÔÚÏß students, including mental health screenings, drop-in hours, brief individual therapy, group therapy, workshops and crisis support.Ìý

Peer Wellness Coaching: Want advice from a fellow Buff? Schedule a free appointment with a peer wellness coach to help address stress, sleep issues, time management, self-care and more.Ìý

Apothecary Pharmacy: The Apothecary Pharmacy at Wardenburg Health Center is a full-service pharmacy that can fill prescriptions and provide over-the-counter remedies, including sleep aids, essential oils and more.Ìý

Acupuncture: Schedule individual or group acupuncture sessions that can help address a variety of concerns, including fatigue, sleep issues, stress, anxiety, depression and more.Ìý

Medical Services: If you are concerned that your sleep issues may be related to a medical condition, such as hypothyroidism, providers at Medical Services can help diagnose and address your concerns.ÌýÌýÌý

Wellness supplies: Pick up free wellness supplies, including mindfulness resources, ear plugs, eye masks, lavender aromatherapy rollers and much more at the Wellness Suites on the third floor of Wardenburg Health Center or at the Village Center, or through a Buff Box.Ìý