Sleep

Sleep is one of the best ways to support yourself in college. When you get steady rest, it’s easier to focus, manage stress and show up for the things you care about.

Most college‑aged adults need seven to nine hours of sleep each night, and keeping a consistent bedtime and wake time can make falling asleep and waking up feel a lot easier.

Establishing healthy sleep habits is a process, and there are plenty of ways to get support and learn strategies that make a difference.

Try These TipsUnderstanding SleepFind Support and Resources

Try New Habits

Good sleep is built through small, realistic habits. You don’t have to do everything perfectly—try one or two changes and build from there.

Keep a consistent sleep schedule

Aim to go to bed and wake up at roughly the same time every day, including weekends. Big shifts (like staying up until 3 a.m.) can create “social jet lag” and make the week harder.

Create a wind‑down routine

Give your brain a signal that the day is ending. Try 20–30 minutes of calming activities like:

  • Light stretching
  • Reading (ideally not on your phone)
  • Showering
  • Calm music or breathing exercises
Limit screens before bed

Phones, laptops and tablets give off blue light that interferes with melatonin (your sleep hormone). Try powering down screens 30–60 minutes before bed or use night mode if needed.

Use your bed for sleep (and intimacy) only

Studying, scrolling or watching shows in bed trains your brain to stay alert there. Keeping your bed just for sleep helps your brain associate it with rest.

Be mindful of caffeine and alcohol

Caffeine can last 6–8 hours or longer in your system, so try to avoid it after early afternoon. Alcohol may make you feel sleepy at first, but it disrupts deep sleep and can cause nighttime wake‑ups.

Get morning light and move your body

Sunlight, especially in the morning, helps regulate your internal clock. Regular movement also improves sleep quality. Try to finish intense workouts at least a couple hours before bed.

Make your room sleep‑friendly

  • Keep it cool (many people sleep best around 60–67°F)
  • Reduce light with blackout curtains or a sleep mask
  • Use white noise, earplugs or calming sounds if your space is noisy

If you’re awake for more than about 20 minutes, get out of bed and do something calm in low light. Return when you feel sleepy—this helps prevent frustration from becoming part of your bedtime routine.

Understanding Sleep

Sleep plays a major role in how you feel, think and perform, especially in college. Here are some reasons for why sleep matters for students:

Memory and learning

Sleep helps your brain move information from short‑term to long‑term memory—meaning sleep actually helps you retain what you study.

Physical recovery

At Boulder’s altitude, your body works a bit harder. Sleep supports muscle repair, energy levels and healthy oxygen regulation.

Emotional resilience

Poor sleep increases cortisol (the stress hormone), making challenges like exams or deadlines feel more overwhelming.

Sleep isn’t a luxury—it’s a foundation for academic success and well‑being.

Build Skills

Health Promotion offers peer‑led programs, resources and presentations that help students learn about sleep and habits that may help.

Peer Wellness Coaching

Peer Wellness Coaching offers one‑on‑one support from a fellow Buff to work on sleep habits, time management, stress and other goals. It’s a supportive, judgment‑free space to talk things through and try new strategies.

Workshops and Presentations

Interactive workshops and presentations help students learn practical skills for everyday life. Topics include, but are not limited to, sleep, stress management and much more.

Find Support on Campus

If sleep continues to be a challenge, support and resources are available.

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

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.

Campus nap pods: Take a 20-minute nap at pod locations around campus.

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

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.

Counseling & Psychiatric Services (CAPS): CAPS provides mental health support for all ̽Ƶ students, including mental health screenings, drop-in hours, brief individual therapy, group therapy, workshops and crisis support.