Sleep Science 101
How many hours of sleep do most college students need per night?
7–9 hours
What’s the term for healthy habits that help you sleep well?
Sleep hygiene
What common college habit often leads to poor grades and burnout?
Pulling all-nighters
Many students think they can “catch up” on sleep during the weekend. What’s the truth about that?
You can’t truly catch up on sleep; irregular sleep schedules can make you feel worse.
What are the two main types of sleep that alternate throughout the night?
REM and Non-REM
Name one thing you should avoid 1 hour before bed.
Screens, caffeine, or large meals
What can happen to your mood if you’re sleep-deprived for several days?
You can feel anxious, irritable, or sad
Some people claim they only need 4–5 hours of sleep to function well. What’s wrong with that idea?
Most adults need 7–9 hours; chronic short sleep harms focus, memory, and health.
About how long does one full sleep cycle last?
Around 90 minutes
True or False: Going to bed and waking up at consistent times helps improve sleep.
True
What’s one benefit of getting enough sleep for your academic life?
Better focus, memory, and problem-solving
People say naps are bad for your sleep schedule. When can naps actually be helpful?
Short naps (20–30 minutes) can restore energy without hurting nighttime sleep.
What part of the brain struggles the most when you’re sleep-deprived?
The prefrontal cortex (controls focus and decision-making)
What room condition helps your body know it’s time to sleep?
Dark
How might better sleep help you in your spiritual life at BYU–Idaho?
You can focus better in devotionals, scripture study, and service
A lot of students drink caffeine late in the day thinking it won’t matter. How does caffeine affect sleep?
It stays in your system for hours, delaying sleep and reducing deep rest.
During which sleep stage does your body repair itself and build muscle?
Deep (slow-wave) sleep
Give one strategy recommended by Harvard or ASU for better sleep.
Examples: keep a bedtime routine, limit naps, exercise earlier in the day, avoid bright screens, etc.
What is one way to plan your bedtime so you wake up between sleep cycles (not during)?
Use a sleep cycle calculator or count 90-minute cycles
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.