Sleep hygiene, a set of practices designed to foster consistent, uninterrupted sleep, is a cornerstone of both academic performance and overall well-being. However, many students grapple with poor sleep habits, which harm them academically and jeopardize their physical and mental health. By prioritizing and improving sleep hygiene, students can significantly enhance their cognitive function, emotional stability and long-term health, creating a more balanced and successful college experience.
Research shows that inadequate sleep leads to cognitive impairments affecting memory, concentration and problem-solving abilities. Unfortunately, many students develop poor sleep habits due to academic pressures, social activities and the pervasive use of electronic devices. These habits can disrupt sleep patterns and contribute to sleep deprivation, threatening students’ academic performance and health.
“(Sleep deprivation) is associated with worse cognition, both short-term and potential long-term,” said Audrey Duarte, a professor of psychology and neurology.
Janet Kennedy, a clinical psychologist and founder of NYC Sleep Doctor, says “social jetlag,” where students experience a cycle of sleep deprivation during the week and attempt to catch up on sleep over the weekend, is a major issue that has been debunked. Attempts to catch up on sleep may not fully compensate for the cognitive deficits caused by sleep deprivation during the week. In fact, an inconsistent sleep schedule actually confuses the body’s internal clock, leading to insomnia and further cognitive impairments.
“There’s this idea that … sleep is sort of a luxury that you don’t need,” Duarte said. “But that’s a misconception.”
Poor sleep hygiene results in lower sleep quality, which can also affect brain function. Duarte explains that activities such as using electronic devices before bed or stressing in bed can disrupt sleep. This disruption impairs academic performance, as students struggle to pay attention in class, retain information and manage their mood.
“If you engage in poor sleep habits, your sleep quality is likely to be worse,” Duarte said. “Consequently, your performance in class, your ability to pay attention (and) your mood, all of that can be negatively impacted.”
To combat poor sleep habits, students must take proactive steps to improve their sleep hygiene. Prioritizing consistent sleep schedules, reducing electronic device usage before bed and creating a calming bedtime routine can lead to better sleep quality and overall well-being. Students should also be mindful of their sleep environment. Ensuring a cool, dark and quiet bedroom promotes better rest. The Longhorn Wellness Center provides education and tools to help students develop healthy sleep habits. By actively making these changes and utilizing available resources, students can prioritize their sleep and improve their academic and personal lives.
“The body functions so much better when you have a consistent sleep schedule,” Kennedy said. “Everything is just smoother.”
Some might argue that students carry too many academic and social obligations to prioritize sleep. However, the long-term benefits of good sleep hygiene far outweigh the short-term gains of late-night studying or socializing. By improving sleep habits, students can enhance their cognitive function, leading to better academic performance and overall well-being.
Students must recognize the critical role sleep plays in their academic and personal success. Prioritizing sleep hygiene is not just about getting more rest — it’s about enhancing cognitive abilities, emotional health and overall well-being. By making the conscious choice to prioritize sleep, students can create a healthier, more balanced experience that will benefit them beyond their college years.
Chitturi is a statistics and data science sophomore from Houston, Texas.
