Everything You Need to Know About Sleep as a Student

So, this September I started my placement, and let me tell you... I am CONSTANTLY feeling tired and like I need sleep. My body is not used to waking up SUPER early every day, then working on my feet for 8 hours. So I need to find the recipe to naps, sleeping, and how to not feel tired during the day. 

Why sleep even matters

• Good sleep = better memory, mood stability, immune function, concentration, and stress resilience.

• Sleep debt accumulates: “catching up” on weekends doesn’t fully reverse deficits (I am guilty of trying to do this because the weekdays I just don't have TIME!)

• Poor sleep correlates with lower GPA, more mental health struggles, and burnout.

Ideal hours for university students (18–22)

• The recommended window: 7to 9 hours per night. Even if you hit 8 hours, low quality won't do you any good.

• Under ~7 regularly: increased risks like cognitive decline, mood issues and more.

• Over ~9 occasionally may be fine, but too much regularly could signal underlying health issues like depression and hormone imbalances.

Quality beats quantity!

• Even if you get 8 hours, low-quality sleep, such as fragmented, waking up, and looking at your phone in the middle of the night, will diminish how rested you truly are.

• Try to get into deep sleep, REM cycles with minimal wake time.

• Track sleep patterns — apps, like Fitbit, and the Apple Health app are great — to spot trends of when you get into REM!

What about naps?

Since I started my placement, I’ve been taking way more naps than usual, and honestly, I started wondering if they’re actually good for me or if I’m just messing up my sleep schedule. So, here’s what I found:

• Power naps (10–20 minutes, early afternoon between 1–3 p.m.) (sometimes I nap during my break😅)

  • Great for a quick boost in energy and focus.

  • Keep them short! Any longer or later, and they might make it harder to fall asleep at night.

• Full-cycle naps (~90 minutes, ideally early afternoon)

  • Let your body complete a full sleep cycle so you wake up less groggy.

  • Downside: they can push your bedtime later, especially if taken too late in the day.

• Long or late naps (over 30 minutes, late afternoon or evening)

  • They might feel nice in the moment, but they tend to mess with your circadian rhythm and night sleep quality.

Tips:

• Try not to nap after 4–5 p.m. unless you really need it.

• Always set an alarm, even for short naps, to avoid oversleeping. Or 10 alarms if you're like me....

• If naps make you feel groggy or more tired, try making them shorter or taking them earlier in the day.

Why you might still be tired (even if you think you slept enough)

1. Irregular schedule: Late nights, sleeping in, variable wake times confuse your system.

2. Poor environment: Light, noise, and devices all matter.

3. Caffeine & screens too close to bed: They delay melatonin, and mess with your wind-down.

4. High stress/mental load: We've all had those nights where we can't shut our brains off. Reducing stress will allow you to relax and shut down those thoughts.

Overall, sleep is so important. The way my day goes changes completely when I actually sleep. I am in a better mood, have so much more energy, and feel like my brain is actually functioning properly. So, try to fix your sleep schedule, people!!