New friends, late nights, lectures and a whole new routine. As you settle into university life, looking after your sleep can help you make the most of it.
The boxes might be unpacked, your timetable is starting to make sense and you have probably had the same “What course are you doing?” conversation several times already.
Whether you are loving every minute or still finding your feet, these first few weeks can be a lot.
There are people to meet, societies to try and nights you do not want to miss. Add coursework, a part time job or a commute, and you can quickly find yourself burning the candle at both ends.
Some late nights will happen. The aim is to build a routine with enough room for rest alongside everything you want, and need, to do.
Why sleep deserves a place in your new routine
Sleep supports learning, memory, concentration and the ability to manage your emotions. Regularly missing out can make it harder to absorb information, solve problems and cope with change. Those are useful abilities when you are navigating a new course and a new social world. National Institutes of Health: how sleep affects your health.
Most adults need around seven to nine hours of sleep a night, although individual needs vary. Think of that as a guide for making space in your day, rather than another target to worry about. NHS: insomnia and sleep needs.
The habits you start building now can help as your workload grows. Here are seven ways to give sleep a fair chance.
1. Find a routine that fits your actual week
Now that you have started, you will have a better idea of what your days involve. Look at lectures, shifts, travel and regular commitments, then work out where sleep fits.
Try to keep your bedtime and waking time reasonably consistent across the week. Regular timing helps support your body clock, and getting outside during the day can help too. A walk to campus is a useful place to start. National Institutes of Health: healthy sleep habits.
If your alarm goes off at 7am, starting an eight hour sleep opportunity at midnight simply does not add up. Looking at the whole day makes that easier to spot before you are exhausted.
2. Choose the nights that matter to you
You are allowed to enjoy yourself. Meeting people, trying new things and finding your place are meaningful parts of university.
In these first weeks, every invitation can feel important. It can help to look ahead before saying yes to everything. Which nights are you really excited about? When have you got an early seminar, an assessment or a long shift?
Give yourself some quieter evenings between the busy ones. You can also suggest lunch, a coffee or a daytime society event when another late night feels like too much.
Friendships have plenty of room to grow beyond the last hour of a night out.
3. Make your room easier to sleep in
You may already have discovered your accommodation’s quirks: thin curtains, an unfamiliar bed or a neighbour who seems to rearrange their furniture at midnight.
Focus on affordable changes you can control:
- Use a familiar pillow or bedding if it helps you feel settled.
- Try an eye mask if your room is too bright.
- Consider earplugs if noise is a problem.
- Keep your bed clear enough to get into without moving your entire course.
- Use your desk or the library for studying where possible, so bed has a clearer association with rest.
Comfort, familiar surroundings and separating study from sleep are among The Sleep Charity’s suggestions for students. The Sleep Charity: student life and sleep.
Have a friendly conversation with housemates about noise and early starts. If your mattress is damaged or persistent noise is stopping you sleeping, speak to your accommodation team.
4. Give caffeine a finishing time
Coffee can quickly become a regular companion during lectures and shifts. Remember that tea, cola and energy drinks can contain caffeine too.
The NHS advises avoiding tea and coffee for at least six hours before bed. If you hope to sleep at midnight, try making 6pm your caffeine cut off, or earlier if you notice it still affects you. NHS: sleep advice.
If you drink alcohol, be aware that feeling sleepy afterwards does not mean you will sleep well. Alcohol can disrupt sleep later in the night. Choosing an alcohol free drink or finishing earlier can be part of looking after the following morning. NHS: sleep problems.
5. Give studying an end point
As the first assignments arrive, it is worth deciding how you want to manage your evenings. Staying up all night can feel productive, but sleep supports the learning and memory you are working so hard to build. National Institutes of Health: why sleep matters.
Try setting a finishing time before you begin an evening study session. Break the work into specific tasks, and leave a short note about where to start tomorrow.
If paid work is squeezing every available hour, advice to “just go to bed earlier” is unlikely to help. Speak to your tutor, student support team or employer about what flexibility or support may be available. You deserve practical help with an overloaded week.
6. Let the group chat carry on without you
A quick check of your phone can easily become another hour awake, especially when you are getting to know people and making plans.
Try switching on Do Not Disturb, with exceptions for important contacts, and charging your phone away from your pillow. Give yourself a short, repeatable way to wind down: wash, get tomorrow’s things ready, lower the lights and read or listen to something relaxing.
The NHS recommends time to unwind and putting devices away before bed as ways to support better sleep. NHS: improving your sleep.
You can catch up with the messages tomorrow.
7. Give yourself time to settle
A few poor nights are usually nothing to worry about. Settling into university may take time, particularly if you feel homesick, excited or anxious. NHS: understanding sleep problems.
After a difficult night, return to your usual routine as best you can. If you need a nap, keep it short, around 20 minutes, and earlier in the afternoon. If naps make falling asleep at night harder, limit them. National Institutes of Health: naps and sleep habits.
If sleep difficulties persist, changes to your habits are not helping, or tiredness is making daily life hard to cope with, speak to your GP. Your university wellbeing service can also be a starting point for support. NHS: when to seek help.
You are just getting started
There will be brilliant nights, demanding weeks and mornings when you wish you had gone to bed sooner.
You do not have to get your whole routine right straight away. Start with a couple of manageable habits. Protect a few quieter evenings. Make your room comfortable. Give studying and scrolling a finishing time.
You have a lot ahead of you this year. Making space for sleep can help you feel more ready to enjoy it.
For more practical sleep advice, explore the HIGGYS Sleep Health Hub.