Many college students struggle to get good sleep. This is a big problem because poor sleep can lead to feeling sad, worried, and stressed. It can also make it harder to do well in classes. The good news is that there are ways to help fix sleep problems without using medicine.
Why College Students Have Sleep Problems
College life makes it hard to get good sleep. Many students live in noisy dorms or shared houses where others stay up late making noise. Some students use their beds for studying, watching videos, or hanging out with friends online. This makes it harder for the brain to connect being in bed with falling asleep.
College schedules can be all over the place. Students might have early classes on some days and late courses on other days. They may stay up late studying for tests or writing papers, making it hard to keep a regular sleep schedule.
Almost 1 out of 5 college students have serious sleep problems. Even more students - about half - don't sleep well but don't have a severe sleep disorder. And the number of college students with mental health problems has gone up over time, from about 22% in 2007 to about 36% in 2017. Poor sleep and mental health problems often happen together.
What The Research Shows
Scientists at the Black Dog Institute conducted a major study in 2025, examining 22 different research projects. These projects tested ways to help college students sleep better. In total, they studied over 6,000 students.
The researchers found that mental health treatments can really help improve sleep quality. They work better than doing nothing or just waiting for sleep to improve on its own.
The study showed that not all sleep treatments work the same. The best treatment seems to be Cognitive Behavior Therapy for Insomnia (CBT-I), which teaches people to change their thoughts about sleep and create better sleep habits.
When they compared different treatments, CBT-I had a "medium" level of helping (what scientists call a "moderate effect size"). Mindfulness meditation helped, too, but not as much as CBT-I. This might be because CBT-I includes many helpful parts, while mindfulness is just one approach.
Most of the programs that helped students were short, and many were online or offered in a single class session. This is good news because colleges could offer these programs to many students without spending too much money.
Ways to Sleep Better
Here are some ways college students can improve their sleep:
Cognitive Behavior Therapy for Insomnia (CBT-I)
This is the most helpful treatment based on the research. It includes several parts:
Learning facts about sleep and what makes it better or worse
Changing unhelpful thoughts about sleep (like "I'll fail my test if I don't get 8 hours")
Creating a regular sleep schedule with set times to go to bed and wake up
Making your bedroom suitable for sleeping (dark, quiet, and cool)
Staying out of bed when you can't sleep instead of lying there feeling frustrated
Limiting time in bed to when you're actually sleeping
Relaxation skills to calm your body and mind
Students who try CBT-I often fall asleep faster, stay asleep longer, and feel their sleep quality has improved. Some colleges offer CBT-I programs through their counseling centers, and some online programs and apps teach CBT-I skills.
Sleep Hygiene
Sleep hygiene means having good sleep habits. While not as powerful as CBT-I on its own, these habits are still important:
Going to bed and waking up at the same time each day, even on weekends
Having a quiet, dark, and cool bedroom for sleeping
Not using phones, tablets, or computers for at least 30 minutes before bed
Avoiding caffeine (coffee, tea, energy drinks, chocolate) at least 6 hours before bedtime
Not drinking alcohol near bedtime, as it disrupts deep sleep
Not taking long naps during the day, especially after 3:00 PM
Getting some sunlight during the day to help set your body clock
Having a relaxing bedtime routine to signal your body it's time to sleep
Using your bed only for sleep and sex, not for studying or entertainment
Many college students know about sleep hygiene but find it hard to follow these suggestions. It can help to pick just one or two habits to work on at a time.
Mindfulness Meditation
Mindfulness can help some students sleep better by teaching them to:
Focus on breathing and body feelings in the present moment
Let go of racing thoughts about the past or future
Notice when their mind wanders and gently brings attention back
Relax their body before sleep without trying too hard to fall asleep
Accept feelings of tiredness without getting frustrated
In the study, mindfulness didn't work as well as CBT-I, but some students still found it helpful. Mindfulness might work better for students whose sleep problems are caused mainly by stress or worry.
There are many free mindfulness apps and videos online that students can use. Even 5-10 minutes of practice before bed might help with sleep.
Relaxation Techniques
Some students benefit from specific relaxation methods:
Deep breathing: Taking slow, deep breaths to calm the nervous system
Progressive muscle relaxation: Tensing and releasing muscle groups
Guided imagery: Picturing peaceful scenes
Body scan: Paying attention to each part of the body and letting it relax
These techniques help quiet a busy mind and prepare the body for sleep. They take practice to work well, so don't give up after trying just once.
The Impact of Poor Sleep on College Life
When college students don't sleep well, it affects many parts of their lives:
Academic performance: Poor sleep makes paying attention in class, remembering information, and thinking clearly on tests harder.
Mental health: Not sleeping enough increases the risk of depression and anxiety. The relationship goes both ways - mental health problems can cause sleep problems, and sleep problems can cause mental health problems.
Physical health: Lack of sleep weakens the immune system, making it easier to catch colds and other illnesses in dorms and classrooms.
Safety: Being tired makes accidents more likely, including car accidents, when driving home for breaks.
Social life: Feeling tired can make students less interested in hanging out with friends or joining campus activities.
Eating habits: Sleep deprivation can increase cravings for unhealthy foods, contributing to the "freshman 15" weight gain.
Supplements for Better Sleep
Some students try supplements to help with sleep problems. While the research paper didn't focus on supplements, many people use them alongside other sleep strategies.
Natural Sleep Aids
Popular natural sleep supplements include:
Melatonin: A hormone that helps control sleep cycles. The body makes melatonin naturally when it gets dark. Taking a supplement might help reset sleep timing or help with jet lag after traveling home. Most people take between 0.5 and 5 mg before bed.
Magnesium: A mineral that helps muscles relax and may calm the nervous system. Many college students don't get enough magnesium from their diets. Magnesium glycinate is often recommended for sleep because it's gentle on the stomach.
L-theanine: An amino acid found in tea that promotes calm alertness without making you sleepy during the day. Some people take it at night to quiet a racing mind.
Glycine: An amino acid that might help improve sleep quality. It could help lower body temperature naturally when we fall asleep.
Chamomile: A gentle herb often consumed as tea that has mild calming effects and is
safe for most people.
4GreatSleep Example
4GreatSleep is an example of a sleep supplement that combines several natural ingredients to help with sleep. Products like this typically include a mixture of herbs, minerals, and possibly low-dose melatonin designed to address different aspects of sleep problems.
For example, 4GreatSleep might include:
Melatonin helps signal the body it's time for sleep.
Magnesium to relax muscles and calm the nervous system.
L-theanine to reduce mental chatter and racing thoughts
Herbs like chamomile, valerian, or passionflower for their calming effects
GABA or glycine to promote deeper, more restful sleep
Combination products like 4GreatSleep aim to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed instead of groggy. The idea is that different ingredients work together to address various causes of sleep problems.
Essential Things to Know About Sleep Supplements
Before trying any supplement like 4GreatSleep:
Talk to your doctor, especially if you take prescription medicines, as some supplements can interact with medications
Start with a low dose to see how your body reacts
Remember that supplements work best when combined with good sleep habits
Understand that supplements aren't checked by the FDA like prescription medicines
Know that natural doesn't always mean safe for everyone
Be aware that some supplements might make you feel tired the next day
Realize that what works for one person might not work for another
It's also important to buy supplements from trusted companies that test their products for quality and purity. University health centers can recommend reliable brands.
Unique Sleep Challenges for College Students
College students face unique sleep challenges that other adults might not experience:
Roommate Issues
Having a roommate with a different sleep schedule can be very disruptive. One student might want to go to bed at 10:00 PM while the other stays up until 2:00 AM with the lights on. Solutions include:
Having honest conversations about sleep needs
Using sleep masks and earplugs
Setting up room dividers or curtains
Creating quiet hours that both roommates agree to follow
Finding study spaces outside the room for late-night work
Exam Stress and All-Nighters
Many students feel pressure to stay up all night studying before big tests. However, research shows this actually harms test performance because the brain needs sleep to move information from short-term to long-term memory. Better approaches include:
Studying a little each day instead of cramming
Getting a full night's sleep before exams
Taking short power naps (20-30 minutes) if feeling very tired
Creating a study schedule that includes sleep breaks
Technology Use
College students use their phones, laptops, and other devices constantly. The blue light from screens can trick the brain into thinking it's daytime, making it harder to fall asleep. Social media and games can also keep students up later than intended. Some helpful tips:
Use night mode or blue light filters on devices in the evening
Set a digital curfew 30-60 minutes before bedtime
Keep phones on "do not disturb" mode while sleeping
Try apps that limit screen time or block certain apps after a set hour
Inconsistent Schedules
College schedules change from day to day and semester to semester. Classes might start at 8:00 AM on Monday but not until noon on Tuesday. Work shifts and social events add more variability. While perfect consistency isn't possible, these strategies can help:
Keeping wake-up times within a 2-hour range, even if bedtimes vary
Setting a morning routine that includes bright light exposure
Using weekend catch-up sleep sparingly and not sleeping past 10:00 AM
Creating a personal sleep rule (like "in bed by midnight on school nights")
When to Get Professional Help
While many sleep problems can be improved with self-help strategies, sometimes more help is needed. Students should consider talking to a healthcare provider if:
Sleep problems last more than a few weeks despite trying good sleep habits
They feel exhausted during the day, even after a whole night's sleep
They fall asleep at inappropriate times, like during class or while driving
They have unusual behaviors during sleep, like sleepwalking or very loud snoring
Sleep problems are accompanied by intense feelings of sadness or worry
They're using alcohol or drugs to try to fall asleep
Most college health centers can help with sleep problems or refer students to specialists. Many universities also have counseling centers that offer therapy for insomnia.
Why Fixing Sleep Matters for College Success
Getting better sleep doesn't just make you feel less tired. It can also:
Improve your grades and test scores
Help you remember what you learn in class
Make it easier to pay attention during lectures
Improve your mood and reduce irritability
Lower your chances of feeling depressed or anxious
Give you more energy for social activities and exercise
Help you make better decisions about health, safety, and academics
Strengthen your immune system so you get sick less often
Improve athletic performance if you play sports
Help you manage stress better during challenging times
Research shows that students who sleep better tend to have higher GPAs. They're also more likely to stay in school and graduate on time. Investing time in improving your sleep might be one of the best things you can do for college success.
The Bottom Line
If you're a college student having trouble sleeping, you're not alone; some things can help. Based on scientific research, CBT-I works best, but good sleep habits, mindfulness, and relaxation techniques can also help. Some people find supplements helpful, too.
The most important thing is to take sleep problems seriously and do something about them - don't just hope they'll get better on their own. Small changes, like keeping a regular schedule or cutting back on caffeine, can make a big difference over time.
If your sleep problems continue for over a few weeks or you feel very sad or worried, talk to a doctor or your college health center. Sleep problems can sometimes indicate other health issues that need attention.
Remember that good sleep is not a luxury—it's a necessity for learning, health, and happiness during college and beyond.
