Sleep Science 101
How many hours of sleep do most college students need per night?
7–9 hours
What do we call healthy routines that help you sleep better?
Sleep hygiene
What’s something college students often do that hurts their sleep?
Stay up too late or pull all-nighters
Some people say you can “catch up” on sleep on weekends. Why doesn’t that really work?
Your body likes a consistent schedule — sleeping in confuses it
What kind of sleep helps your brain make and keep memories?
Deep or REM sleep
Name one thing you can do to relax before bed.
Examples: stretch, read, pray, journal, listen to calm music
How does poor sleep affect your mood the next day?
You feel grumpy, stressed, or emotional
Some students brag they only need 4 hours of sleep. What’s wrong with that idea?
Almost no one functions well on that little sleep
About how long does one full sleep cycle last?
Around 90 minutes
Why is it important to go to bed and wake up around the same time each day?
It trains your body to fall asleep more easily
How can getting enough sleep help your grades?
You focus and remember better
People think naps are bad. When can naps actually help?
Short naps (20–30 minutes) can restore energy without hurting nighttime sleep.
When you don’t get enough sleep, what happens to your focus and memory?
They both get worse
What should your room be like for good sleep?
Dark(and cool)
What’s one thing that can make it hard to sleep in college housing?
Noisy roommates, late-night schedules, or stress
Some think caffeine at night won’t matter. How does caffeine affect your sleep?
It stays in your system for hours, delaying sleep and reducing deep rest.
What happens to your body during deep sleep?
It repairs muscles and restores energy
What’s one change you could make tonight to help you fall asleep faster?
Personal answer (example: turn off screens, lower lights, avoid caffeine)
What’s one way you can make your bedtime routine fit better with your college schedule?
Go to bed at a consistent time, plan homework earlier, or limit late-night activities.
Some people watch shows or scroll on their phones to “relax” before bed. Why can that make it harder to fall asleep?
Screens emit blue light, which stops melatonin production and keeps your brain active.