5 Habits That Are Secretly Wrecking Your Sleep Schedule
Photo by Shisu Ka on Adobe Stock
Are You Tired of Being Tired?
College life can be exhausting but if you’re tossing and turning at night and struggling to stay awake during the day, your sleep hygiene might be the problem. While all nighters and lots of caffeine are obvious offenders, some of the biggest disruptors to your sleep might actually be hidden in your daily routine.
In this post we’ll talk about five sneaky habits that may be sabotaging your sleep without you realizing it and how to fix them.
You Might Be Hurting Your Sleep Without Even Realizing It
Getting consistent, high quality sleep isn’t just about going to bed early. It’s about syncing your mind, body, and habits to promote deep sleep (REM sleep). According to the Centers for Disease Control and Prevention (CDC), young adults aged 18 to 25 need at least 7 hours of sleep per night, yet 35% of college students report sleep difficulties multiple times a week.
Here are five surprising habits that could be wrecking your sleep schedule and what to do instead.
- Scrolling Before Bed
It’s tempting to wind down by checking Instagram or watching TikToks in bed, but screens are working against you. The blue light emitted by phones and laptops interferes with melatonin production, the hormone that regulates your sleep wake cycle.
A 2023 article by Sleep Foundation explains how blue light can delay your circadian rhythm, making it harder to fall asleep and wake up on time. Instead, set a “digital curfew” at least 30 minutes before bed and try a calming activity like reading or journaling.
- Irregular Sleep and Wake Times
Yes, college schedules are insane, but sleeping in until noon on weekends and waking up at 7 am on weekdays confuses your internal clock. This inconsistency, known as social jet lag, can lead to fatigue, poor focus, and even depression over time.
Dr. Rafael Pelayo, a sleep specialist at Stanford University, advises that maintaining a regular sleep wake time, even on weekends, it helps reinforce your body’s natural rhythm.
- Late Night Snacking
Having snacks too close to bedtime especially those high in sugar or fat can keep your digestive system active and make it harder to fall into deep sleep. Spicy foods and caffeine ,even in chocolate are particularly disruptive.
In a study by the National Institutes of Health, late eating was associated with reduced REM sleep and increased sleep latency. That means you’re taking longer to fall asleep and spending less time dreaming.
- Using Your Bed as a Study Zone
Studying in bed might seem cozy, but it sends mixed signals to your brain. If you associate your bed with stress and productivity, your body won’t recognize it as a place for rest.
The American Academy of Sleep Medicine recommends using your bed only for sleep and intimacy to help your brain create a mental link between your bed and relaxation.
- Oversleeping “To Catch Up”
Oversleeping after a late night out might feel like the right move, but it can throw off your schedule even more. Sleeping 10+ hours one day and 4 the next creates imbalance and can lead to sleep inertia, that groggy, sluggish feeling you get when you’ve had too much sleep.
Sleep Smarter, Not Just Longer
Sleep is the foundation of your physical and mental health especially in college, when your brain is constantly on the go. By making small, intentional changes to your habits, you can improve your energy, mood, focus, and even academic performance.
You don’t have to overhaul your entire lifestyle overnight. Start with one or two of these tips and build a more restful routine from there. Your body and GPA will thank you.
- Sleep Hygiene Tips | CDC
- (https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html)
- Blue Light and Sleep | Sleep Foundation (https://www.sleepfoundation.org/bedroom-environment/blue-light)
(I tried submitting my blog post from last week on time along with a few other assignments from the last few weeks that are popping up as missing, it may be because I’ve been out of the country and the layout is different, but I just wanted to let you know.)
