Sleep
Are you sleepy all day but then can’t shut your brain off at night? Need caffeine to stay awake in class? Feeling irritable, stressed, and can’t concentrate?
Many students struggle to get a good night’s sleep, which can lead to decreased focus, memory impairment, and increased stress.
In fact, about 25% of Rochester undergraduate students and 16.6% of graduate students in Spring of 2024 report their academic performance was adversely affected by sleep in the last 12 months.
Time to start catching those Zzzzs at night and turning them into As in the classroom!
The Importance of Sleep for College Students
In the Spring of 2024, in the National College Health Assessment, 40.6% of U of R undergraduates and 41.4% of U of R graduates reported getting less than 7 hours of sleep per night.
Getting enough sleep is crucial for college students, as it significantly impacts cognitive function, academic achievement, emotional regulation, and learning.
Here’s how quality sleep benefits you:
- Cognitive Function: Adequate sleep enhances learning, attention, memory, and problem-solving abilities. Research shows that well-rested individuals perform better in tasks requiring focus and concentration (Walker & Stickgold, 2004;Wang et al., 2024; Eugene & Masiak, 2015).
- Academic Achievement: Students who prioritize sleep tend to achieve higher GPAs. Sleep quality is closely linked to academic success, making it essential for optimal performance in your studies (Jalali et al., 2020;Edens, n.d.; Storie-Soth et al., 2024).
- Emotional Regulation: Good sleep helps manage stress and anxiety levels. When you are well-rested, you’re better equipped to handle the challenges of college life, leading to improved emotional well-being (Scott et al., 2021; Alwhaibi & Al Aloola, 2023;Vandekerckhove & Wang, 2017).
- Learning and Memory: Sleep plays a vital role in consolidating information learned during the day. A solid night’s rest helps your brain process and retain knowledge, making it easier to recall important concepts during exams (Brodt et al., 2019; Paller, Creery, & Schechtman, 2021; Rasch & Born, 2013).
Prioritizing sleep is an effective way to boost your focus, improve your academic performance, and support your overall mental health. Make sleep a priority for your success in college!
Zzzzs to As Online Sleep Challenge
Our online program provides students with practical tips and strategies to calm the mind for a better night’s sleep. The 21-day challenge includes:
- An online presentation covering the science and physiology of sleep, as well as sleep challenges common to college students.
- Informational emails about sleep & diet, caffeine & alcohol consumption, technology use, and environmental factors that disrupt sleep.
- Relaxation and mindfulness training.
- Simple & practical tips.
- Sleep logs and other helpful tracking tools.
Register
Registration for this online program is open all year and students can begin any time. To sign up, visit our registration page. Upon registration you will receive an email to complete a sleep questionnaire. After that, participants will benefit from motivational quick tips (sent approximately every three days) and educational emails (sent once per week).
Sleep Resources
Apps
- Download the RISE App – the first energy management app that helps improve sleep and energy to help people reach their potential!
- Flu.x – Decrease blue light on your computer!
- The Sol App – The #1 Mental Health and Spirituality app in the nation with many mindfulness, meditation, and relaxation practices. University of Rochester students, faculty and staff can get a free premium subscription here.
Websites
- Discover the Power of Meditation
- Create the Best Environment for Sleep
- An Overall Sleep Guide
- Healthy Sleep Habits
- Streaming Calculator — calculate how much time you have spent binge-watching Netflix, which could impact your sleep quality!