How Much Sleep Should a College Student Get?

Teenagers need more sleep than adults.

According to the Centers for Disease Control and Prevention (CDC), adults ages 18 to 60 years old need to be getting seven or more hours of sleep every night, while teenagers up to 18 need eight to 10 hours in a 24-hour period.

Although getting enough sleep is important for people of all ages, it can be a particular challenge for campus students coming to college right out of high school, according to Elyse Peredna, MA, LCMHC.

Peredna is an assistant director of counseling at the Southern New Hampshire University (SNHU) Campus Wellness Center with over 16 years of experience as a counselor. She noted that while college students should generally aim to get between seven and nine hours of sleep per night, individual needs can vary.

"It's important for each student to listen to themselves of how much sleep they need and prioritize positive sleep hygiene techniques to ensure they are well-rested and ready to meet the demands of college life," Peredna said.

Why Are College Students So Tired?

Aside from studying, writing papers and knocking out required reading, most college students have a lot of additional responsibilities. Transitioning to college can bring a host of challenges. Whether it’s extracurricular activities, family or work, college students have a lot to focus on.

For your health and continued academic success you need to be well rested — and that means getting more than just a few hours of sleep when and where you can.

According to Peredna, college can be tiring for a number of reasons, including:

• Academic demands. Juggling coursework, assignments, exams and long hours of studying can be time consuming and exhausting.
• Irregular schedules. Many students have inconsistent schedules while juggling multiple responsibilities including coursework, employment and extracurricular activities. "This can result in irregular sleep patterns and contribute to fatigue," Peredna said. She noted that an irregular sleep schedule — including napping or staying up late — can disrupt your sleep quality, too.
• Lifestyle factors. Poor diet, lack of exercise, and substance use can all contribute to a general feeling of tiredness, according to Peredna.
• Social demands. College is a time to build connections, but Peredna said you might experience peer pressure or a fear of missing out that tempts you to prioritize social engagement over sleep needs.
• Transitions and adjustments. "Moving away from home and adjusting to new schedules, routines and environments — especially dorm life — can lead to sleep challenges," Peredna said.

So, Why is Sleep Important?

Staying up late and pumping yourself full of caffeine to pull an all-night study session or get you through the next day isn’t a good long-term plan for performing well in school, according to Peredna.

"Lack of sleep can impair concentration and memory ultimately leading to lower academic performance," she said. "Staying up all night also can negatively impact physical health making students more susceptible to getting sick and missing classes in the future."

Getting a solid eight hours on a weeknight may seem unfeasible, but there are important reasons why your body and brain need you to get the right amount of sleep:

• Keeping your Circadian rhythm in balance. The Circadian rhythm is caused by the physical, mental and behavioral changes within each daily cycle, explained the National Institute of General Medical Sciences (NIGMS). Affected by light and darkness in your environment, your Circadian rhythm plays a big part in your sleep regulation. In turn, other aspects of your health like hormone releases, appetite and sleep are affected by any changes.
  
  
• Reaching your Rapid Eye Movement (REM) cycle. While you sleep, your brain takes new information you’ve learned and transfers it to your long-term memory. The American Psychological Association (APA) said this happens most often during REM, around six to eight hours into your sleep cycle. If you want to retain what you’ve been studying for your exam, getting the right amount of sleep will help you reach that REM state and let your brain store that information in your long-term memory so you can recall it later.
  
  
• Being able to function well the next day. Getting a good night’s sleep tonight leaves your mind better prepared for tackling whatever comes your way tomorrow. "Lack of sleep can impair concentration and memory, ultimately leading to lower academic performance," Peredna said.

According to Peredna, poor sleep can also impact your physical health and make you more susceptible to getting sick and miss class.

How to Get Better Sleep

Having good sleep hygiene improves your overall health and your academic performance. You can increase the quality of your sleep by changing some of your daily habits.

• Keep a regular sleep schedule. Trying to go to sleep around the same time every night helps your Circadian rhythm, and you’re more likely to reach REM sleep. A study published in the journal Scientific Reports showed a positive correlation between having a regular sleep schedule and academic performance.
  
  "Go to bed and wake up at the same time every day, even on weekends," Peredna said.
  
  
• Be aware of your daily routines. Exercise and keep yourself moving throughout the day. “Being physically active during the day can help you fall asleep more easily at night,” the CDC said.
  
  The CDC also suggests you limit your caffeine intake in the afternoon and evenings and try not to eat a big meal late at night. Drinking less before bed will likely reduce the amount of times you get up in the middle of the night to use the restroom and let you get uninterrupted sleep.
  
  Peredna also recommended avoiding alcohol and other substances close to bedtime.
  
  
• Create a healthy sleeping environment. It’s important for the space where you sleep to be uncluttered and comfortable. Remove anything that might distract you from the task at hand – getting rest.
  
  "Keep your bed for sleep and restrict in bed activities," Peredna said. She also suggested you keep your room dark and at a cool temperature.
  
  
• Unplug before bed. The stimulation from watching a show or scrolling through your social media timeline when you’re in bed can make it more difficult for your body to recognize it’s time to rest. According to the National Library of Medicine, restricting your use of electronics before bed can improve your sleep and your working memory.
  
  Peredna agreed.
  
  "Avoid electronic devices like phones and computers at least an hour before bedtime," she said. "Wind down with calming activities like reading, journaling or listening to soothing music or meditations prior to bed."
  
  
• Quality over quantity. Making sure your body is getting the rest it needs is not just about the hours of sleep you get a night. Though getting the right amount of sleep is important, Peredna said the quality of the sleep you’re getting makes the biggest impact on your performance.

Ultimately, how much sleep you need as a college student depends on how well you want to function. To be at the top of your game, take a few steps to ensure you get regular, quality sleep — even if you’re not able to meet the recommended seven or more hours.

"Sleep is essential for overall health and well-being, especially during the college years," Peredna said. "Developing good sleep habits can have many benefits, including improved academic performance, better mental health and a stronger immune system."

Ashley Wallis is an Army veteran and writer with a BA in English Language and Literature from SNHU. She is currently living in the Denver area.