It’s 7:30 a.m. on a Monday, and the alarm buzzes for an 8 a.m. class. The temptation to hit snooze is strong, especially after a late night.

For many college students, moments like these highlight the challenge of balancing rest with a packed schedule. Yet getting enough sleep is one of the most important factors for academic performance and overall well-being.

With the semester underway, prioritizing quality rest is more important than ever. Here are five tips to improve sleep hygiene and make nights more restorative.

Stick to a Consistent Sleep Schedule

Consistency is key when it comes to feeling refreshed after sleeping. Humans naturally run on a 24-hour clock called the circadian rhythm. When humans consistently go to sleep and wake up around the same time every day, the circadian rhythm synchronizes, leading to better mental and physical health. 

“Really pay attention to trying to keep your schedule more regular,” Professor and sleep psychologist Amy Wolfson said. 

“If you have one schedule during the week and then you stay up even later on weekends, then your Monday morning or your Tuesday morning, depending on what your schedule is, is going to be very challenging,” Wolfson said. 

Students recognize how hard it can be to stick to a rhythm.

“Some nights I am up a lot later, like after 2 a.m., and other nights I’m in bed before 1 a.m. I could probably manage my time better throughout the day so I have more time to wind down at night,” Karen Luong ’27 said.

Reduce Substance Use

Avoiding substances like alcohol and marijuana before bed can also encourage better sleep. When consuming certain substances, REM sleep is disrupted, which can lead to overall negative sleep quality. 

“Certainly things like marijuana and alcohol disrupt our sleep,” Wolfson said. 

She added that they can even trigger insomnia-like symptoms, causing the body to wake up and struggle to fall back asleep.

In addition to alcohol, Wolfson said caffeine before bed can also disrupt sleep patterns. She explained that caffeine is okay to consume, but avoid it during late hours of the daytime or evening. 

Control Your Sleep Environment

Although students might not have full control over their residence halls and sleeping environments, trying to adjust the environment as best as possible can help sleep quality. 

Wolfson said two main factors go into sleep environments: temperature and light exposure. 

“Temperatures are very important,” Wolfson said.

Wolfson explained that low to mid 60s is an ideal temperature. 

Wolfson continued by explaining that sleeping in a dark room is best. 

Avoid Regular Melatonin Use

Although consuming melatonin can be tempting and normalized among college students, Wolfson said consistent melatonin usage is not the answer to falling asleep. 

Wolfson explained that humans naturally secrete melatonin, and when melatonin peaks, it acts as a marker for our bodies to go to bed. Supplemental melatonin can alter the body’s natural sleep clock. 

“We really do not know about the long term use of melatonin,” Wolfson said. 

Wolfson said once in a while usage is okay for people like shift workers or jet lag, but relying on it to fall asleep is when things get tricky. 

Zaira Rehman ’26 shared that she tried supplements to help with rest.

“I have used melatonin in the past before bed but stopped a few years ago because I believed it decreased my quality of sleep. I found myself more groggy in the morning after using it,” Rehman said. 

Keep Naps Short

When it comes to naps, shorter is the way to go. Short and strategic naps under an hour or 45 minutes can boost energy and focus.

“If you sleep for longer, you’re gonna go through all of your sleep cycles,” Wolfson said. 

This can lead to difficulty falling asleep, especially if the nap is close to the evening or nighttime. 

“Generally I think naps are a good thing,” Wolfson said.

So before you click snooze, remember that a good night’s rest starts the night before!