Sleep

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

Most college鈥慳ged 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.听

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

Try These Tips听Understanding Sleep听Find Support and 91传媒

Try New Habits

Good sleep is built through small, realistic habits. You don鈥檛 have to do everything perfectly鈥攖ry 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 鈥渟ocial jet lag鈥 and make the week harder.听

Create a wind鈥慸own routine

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

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

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

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.听

Be mindful of caffeine and alcohol

Caffeine can last 6鈥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鈥憉ps.听

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.听

Make your room sleep鈥慺riendly

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

If you鈥檙e awake for more than about 20 minutes, get out of bed and do something calm in low light. Return when you feel sleepy鈥攖his helps prevent frustration from becoming part of your bedtime routine.听

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:听听

Memory and learning

Sleep helps your brain move information from short鈥憈erm to long鈥憈erm memory鈥攎eaning sleep actually helps you retain what you study.

Physical recovery

At Boulder鈥檚 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鈥檛 a luxury鈥攊t鈥檚 a foundation for academic success and well鈥慴eing.听

Build Skills

Health Promotion offers peer鈥憀ed programs,听 resources and presentations that help students learn about sleep and habits that may help.

Peer Wellness Coaching

Peer Wellness Coaching offers one鈥憃n鈥憃ne support from a fellow Buff to work on sleep habits, time management, stress and other goals. It鈥檚 a supportive, judgment鈥慺ree space to talk things through and try new strategies.听

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.听

Find Support on Campus

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

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.听听听

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

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

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.听 听听听

Counseling & Psychiatric Services (CAPS): CAPS provides mental health support for all 91传媒 students, including mental health screenings, drop-in hours, brief individual therapy, group therapy, workshops and crisis support.听听听