We’ve all heard that doomscrolling for hours in bed or drinking alcohol right before a night’s sleep can impede our full eight hours a night. Getting the full recommended time for sleep — especially as students — can feel like a daunting task. Brands promoting their products on social media would suggest you invest in mouth tape, eye masks, satin pillows, memory-foam mattresses, nose clips and a variety of other products — all of these marketed to guarantee you the best sleep. But what does “the best sleep” even entail?
Catching the Circadian Rhythm
Nodding off in class? You’re not the only one. According to the National Library of Medicine, daytime sleepiness, sleep deprivation and irregular sleep schedules are highly prevalent among college students. In fact, 50% report daytime sleepiness and 70% attain insufficient sleep.
Your body has several internal clocks. All its systems typically function within a repeating 24-hour rhythm called the circadian rhythm. Your environment, habits and preferences send your body cues which affect when you feel awake or drowsy.
The ways in which neurotransmitters interact with homeostatic function to create your sleep schedule are extensive. For example, while you are awake, the levels of adenosine — a compound responsible for regulating sleep, bloodflow, and neural activity in your brain — begin to rise. Adenosine receptor antagonists like caffeine and other drugs bind to adenosine receptors and keep you from feeling sleepy.
Your circadian rhythm also relies on signals from the light around you to determine day and night. This is why exposure to artificial or blue light in the evenings can make it harder to fall asleep by preventing the brain from releasing melatonin.
The Sleep Cycle
According to the National Library of Medicine, sleep is characterized by cyclical periods of varied brain activity. During sleep, you cycle through rapid eye movement — A.K.A. REM — and non-REM sleep. During REM, your eyes twitch and your brain is active in a similar way to when you are awake. This cycle is when you dream. During REM your body does not properly regulate its temperature, so you have less REM sleep in colder temperatures.
Non-REM sleep is broken up into three stages. During the first, you transition between being awake and asleep. During the second, you are fully asleep. During the third, you are in deep sleep.
During deep sleep — also referred to as slow wave or delta sleep — your heartbeat, breathing and brain activity slow dramatically. This is then followed by REM sleep. Getting adequate amounts of deep sleep is extremely important to your energy levels, cell regeneration, circulation, immune system, learning and memory among others.
According to Healthline.com, you spend roughly 75% of your night in non-REM sleep and the other 25% in REM. Of this total, 13-23% of your total sleep is deep sleep. Consistently waking up exhausted is a tell-tale sign that you’re not getting enough deep sleep.
Preserving your Circadian Rhythm
Stress is the main cause of sleep difficulties in most individuals, so getting your perfect 6-10 hours actually starts with coping with the stressors of life, prioritizing your mental well-being. This can look like journaling before bed to avoid ruminating and thought-spirals once your head hits the pillow, eating a healthy, balanced diet and spending more time in nature.
There are also a variety of habits you can implement to try to get closer to your ideal rest. According to the American Psychology Association, limit caffeine intake during the day, and try to stay away from caffeine four to six hours before bed. Avoid drinking alcohol or eating heavy meals before sleep, and be sure to create a cozy environment, minimizing noise, light, and temperature extremes.
It is essential to create a consistent bedtime routine: Go to bed at the same time each night, and try to wake up without an alarm clock. If you’re trying to improve your habits, start by attempting to go to bed earlier every night for a certain period as this will ensure that you’re getting enough sleep. We know that classes can be extremely draining, but also try to limit day time naps. In the event that you’re unable to sleep, leave bed and try to do a light, unstimulating activity such as reading until you’re tired again.
Finding Balance
The complete biological purpose of sleep is one of life’s mysteries. It is believed that during sleep the brain “cleans house” and rids itself of toxins which accumulate while we are awake. However, we do know that sleep affects almost every aspect of health, and consistent issues with sleep increase the likelihood of health problems in the future.
Quality sleep is extremely important in prevention of many diseases across important bodily functions, from those related to immune health to those related to cognitive performance. Chronic sleep deprivation is linked to increased risk of cardiovascular disease, mood disorders and obesity.
The brunt of the consequences of sleep deprivation can come in the form of poor memory, burnout, impaired focus and decision making — all of which are critical to academic and personal success in college. The first step to correcting a not-so-hot sleep schedule is to balance your priorities and try to settle into a sleep routine — even if it’s not perfect.
While satin pillows and memory foam mattresses may make your sleep more glamorous, science suggests that retraining small habits is really what’s going to give you the sleep of your dreams. Good sleep is not a luxury or a trend: It’s a foundation of all aspects of health and a vital part of your life. Protecting your sleep means protecting your future.
words_rosibel mercedes. photo_valentina gomez. design_sofia cole.
This article was published in Distraction’s Fall 2025 print issue.
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