Sleep and Academic Performance Statistics & Sleep Tips for College Students for 2025

by Imed Bouchrika, Phd

Co-Founder and Chief Data Scientist

Share

For college students, staying up late to finish a project or study for an exam is considered to be part of their rite of passage. The fact that students who engage in this behavior are regarded as diligent and studious does not help. However, research indicates that getting enough sleep has more positive effects on students’ health and academic performance than sleeping too little or not at all. Sleep and academic performance statistics back this claim.

Learn why college students need to get enough sleep to succeed academically in this article. Learn the causes of sleep deprivation in college students, the different sleep types, the consequences of bad sleep, and how to ensure that you get a good night’s sleep. Our team of researchers also prepared college students sleep statistics to illustrate a clearer picture of an average student’s sleep situation.

The Sleep Situation of College Students

With the mounting pressure of school, work, and social activities, college students are depriving themselves of sleep. Sleep deprivation in college students statistics from a study by Lund et al (2010) show that 60% of college students were poor sleepers based on the Pittsburgh Sleep Quality Index. These students report delayed bedtime and rise times during weekends and frequently took prescription, over-the-counter, or recreational psychoactive drugs to change their sleeping patterns.

On the other hand, 74% of college students who participated in a German study said that they suffer from sleep disturbances or are experiencing difficulty in initiating or maintaining sleep. College student sleep statistics also reveal that 30% of learners reported having one sleep disorder; 11% had insomnia and nightmares; 7% had insomnia, nightmares, and are irregular sleep-wake types; and 4% had insomnia and are irregular sleep-wake types (Schlarb et al, 2017).

Why do college students not get enough sleep?

A semester’s length is about 15 weeks. Imagine being away from home for multiple semesters in a college student’s life. Students get a taste of freedom, finding experiences to fill their time. Those who can’t manage their time well often find themselves missing out on some shuteye. In a report by the National Institutes of Health (NIH), the causes of college students not getting enough sleep are poor sleep hygiene, alcohol, caffeine, other stimulants, technology, and sleep disorders (Hershner & Chervin, 2014).

Good sleep hygiene means one practice sleeping and waking up at regular times. It also involves having a good sleeping environment, not drinking coffee after lunch, and avoiding doing stimulating activities before bed (Hershner & Chervin, 2014).

Alcohol consumption is partly responsible for why college students are not getting enough sleep. According to the NIH report, around 40% of college students report “binge drinking" with at least four to five drinks in a row within the last 14 days. In addition, student sleep statistics show that 11.6% of students who drank alcohol use it as a sleeping aid (Hershner & Chervin, 2014).

To keep themselves awake, college students often turn to coffee and energy drinks. Sleep deprivation statistics college students reveal that among 18- to 24-year-old adults, 34% consume energy drinks regularly. However, whatever short-term gains they may enjoy are offset by its detrimental effects. Drinking coffee in the afternoon has been shown to impair one’s ability to fall asleep. On the other hand, the consumption of energy drinks has been linked to higher use of alcohol and other drugs like stimulants. In fact, the use of stimulants is a growing issue among young adults. Studies show that the lifetime prevalence of stimulant use is between 6.9 to 14% for university students across the U.S. (Hershner & Chervin, 2014).

The explosion in the use of devices also contributes to why people are sleeping less. According to the 2011 Sleep in America Poll, those from Generation Y, or adults who are 19 to 29 years old, are heavy users of technology before going to bed. Poll data shows that 67% of them use cell phones, 60% use computers, 43% use music devices, and 18% play video games. However, frequent use of technology exposes users to light that suppresses one’s melatonin levels, which in turn delays sleep onset (Hershner & Chervin, 2014).

Lastly, a number of college students also suffer from sleep disorders. According to a study by Gaultney (2010), 27% of students were at risk of suffering from at least one sleep disorder or sleep-related problem. Specifically, they were more likely to develop sleep apnea (4%), hypersomnia (4%), circadian rhythm sleep disorders (7%), restless legs disorder and periodic limb movement disorder (8%), and insomnia (12%). With the importance of sleep established, the succeeding section answers the age-old question, “How does sleep affect grades?"

Why is it important for college students to get enough sleep?

While people extol the habit of burning midnight oil, it turns out that for college students, getting enough sleep is vital to academic success. In a sleep study by Lowry et al (2010), the quantity of sleep was shown to be significantly related to academic performance. According to the researchers, one’s grade point average (GPA) decreases as the average number of days per week that a student got less than five hours of sleep increases, underscoring the correlation between sleep and grades. The study also found that there was no correlation between GPA and the number of all-nighters that the student experienced in the past year and the number of days that the student slept for less than five hours in the past week.

So, exactly how does sleep affect academic performance? Recent sleep and grades statistics reveal that every night of the week that college students had trouble sleeping was associated with a drop of 0.02 points in their cumulative GPA. In addition, it increased the likelihood that the student will drop a course by 10%. First-year students in particular were 14% more likely to drop a class every day of the week because they do not get enough sleep (Rapaport, 2018).

Sleep and academic performance research that affirms the importance of sleep to college students was conducted by MIT professors. Using sleep data from students who wore Fitbit fitness trackers, Okano et al (2019) found that “both longer sleep duration and better sleep quality over the full month before a midterm were more associated with better test performance." They call this “content-relevant sleep," because the implication of their findings is that getting enough sleep at the time you learn the content is more important than getting the same kind of sleep the night before a quiz or assessment. With these findings, college students ought to rethink how to prepare for examinations.

Have you ever wondered what percentage of college students drop out because of fatigue, depression, and other mental health conditions? Such mental health issues worsen with a lack of sleep.

Having better overall mental health is also one of the benefits of getting enough sleep for students. In a sleep and school performance study, Milojevich and Lukowski (2016) found that poorer sleep quality was linked to an increase in internalizing problems like aggression, intrusion, and rule-breaking. It was also linked to externalizing problems like anxiety, withdrawal, and somatic problems. In addition, they found that poor sleep quality was related to an increase in a host of other mental health issues, such as problems with antisocial personality, attention deficit/hyperactivity, and depression. The data suggests that poor sleep quality is “broadly associated with reduced mental health in university students—even those with generally healthy sleep habits."

Moreover, in a study by Ramsey et al (2019) insufficient sleep leads to a 20% increase in developing mental health symptoms. For each night of insufficient sleep, recent sleep statistics show that loneliness increases by 19%, depressed mood by 21%, anxiety by 25%, and exhaustion by 29%. It is also linked to suicidal thoughts, increasing the desire to inflict self-harm by 25% and an increase in suicidal thinking by 28%. By getting enough sleep, college students position themselves to better deal with the causes of student stress.

Impact of Lack of Sleep for One Night To Mental Health Issues

Source: Source: Ramsey et al

Designed by

As such, apart from providing a safe space for college students, ensuring they can maintain adequate sleep is vital for their mental health and academic performance.

How to Ensure Good Quality Sleep

The importance of sleep for college students cannot be underscored enough. Below are some tips for college students to ensure good quality sleep.

• Turn your bedroom into a relaxing environment. Make sure that it’s cool and dark, ideally with a temperature between 60-67°F. Keep out unwanted light by using shades, curtains, or blinds (Headspace, n.d.). Avoid using gadgets while on your bed so your brain will associate your bed with only sleeping (HelpGuide, n.d.).
• Be mindful of what you eat and drink before bedtime. The CDC advises not to consume heavy meals, caffeine, or alcohol before you hit the sack (CDC, n.d.). A study has shown that caffeine intake six hours before bed disrupts sleep (Drake et al, 2013). It’s best to steer clear of drinking large amounts of coffee after 3 or 4 p.m (Mawer, 2018). Also, don’t go to bed hungry or have a big meal two to three hours before you sleep. Eat a light snack like cheese, crackers, or apple slices if you feel hungry (Harvard Health, 2012).
• Keep a consistent sleep schedule. Allot enough time for sleep on your schedule. The NIH recommends that adults get seven to eight hours of sleep each night. Starting from your desired wake up time, work your way backward to find out your target bedtime. Then wake up and go to bed at the same time every day, even on weekends. This will help your body establish a regular sleep-wake cycle (SleepFoundation, n.d.).
• Be conscious of light exposure. Expose yourself to daylight by going outside or opening up your windows to natural light. If doing so is not possible, consult your doctor about using a light therapy box (SleepFoundation, n.d.). At night, do not expose yourself to blue light from TVs, computers, cell phones, and other gadgets. Turn them off an hour before going to bed (Ambardekar, 2019).

How does physical activity influence sleep quality for college students?

Incorporating regular physical activity into daily routines can significantly improve sleep quality for college students, helping to counterbalance the stress of academic demands and irregular schedules. Exercise has been shown to regulate the body’s circadian rhythm, enhance relaxation, and reduce symptoms of insomnia. Here’s how physical activity positively impacts sleep and some tips for maximizing these benefits:

• Improves Sleep Latency: Physical exercise, especially aerobic activities, helps students fall asleep faster by reducing the time it takes to transition from wakefulness to sleep, known as sleep latency. Activities like jogging, cycling, or swimming are particularly effective.
• Enhances Deep Sleep: Exercise promotes deep, restorative sleep stages, which are crucial for memory consolidation and muscle recovery—key elements for students needing focus and energy for their studies.
• Reduces Stress and Anxiety: Exercise helps lower cortisol levels, the body’s main stress hormone. With reduced anxiety, students can experience a more peaceful and uninterrupted sleep.
• Boosts Daytime Energy and Alertness: Consistent exercise improves cardiovascular and muscular endurance, leading to enhanced overall energy levels. Students who exercise regularly are less likely to feel the need for naps or caffeine, which can disrupt sleep at night.
• Establishes a Routine: Physical activity, when done at the same time daily, can help students establish a regular sleep-wake schedule by supporting the body’s natural rhythm, making it easier to maintain consistent sleep patterns.

To optimize the benefits of exercise on sleep:

• Time Your Workouts: Avoid intense physical activity at least two hours before bed, as it can raise body temperature and stimulate the nervous system, making it harder to fall asleep. Morning or early afternoon workouts are ideal for boosting sleep quality.
• Incorporate Relaxing Activities: Activities like yoga or stretching can relax the body and prepare the mind for sleep if done in the evening, promoting calmness without overstimulation.
• Stay Consistent: Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, as recommended by health guidelines, to establish long-term improvements in sleep quality and overall well-being.

Can Flexible Academic Options Improve Sleep Quality?

Flexible academic structures, such as self-paced online programs, allow students to design schedules that better accommodate natural sleep rhythms. By adjusting course loads and study times, students can reduce the pressure of fixed timetables and mitigate the stress that often results in sleep deprivation. Studies suggest that schedule adaptability can contribute to improved concentration and overall health without compromising academic progress.

Moreover, exploring alternatives like the cheapest online bachelor's degree can offer students a balanced approach to education, where learning and sufficient sleep coexist harmoniously. This approach encourages a shift toward sustainable academic lifestyles that prioritize well-being alongside educational achievement.

Can Effective Time Management Enhance Sleep Quality?

Effective time management is a pivotal factor in mitigating sleep deprivation among college students. Implementing structured daily planning allows students to allocate dedicated periods for academic tasks, relaxation, and sleep, thereby reducing stress and promoting a consistent sleep schedule. Allocating set times for studying and breaks minimizes the risk of overstimulation from technology and excessive caffeine use, ensuring that academic efforts are balanced with essential rest. Moreover, integrating efficient time management practices can pave the way for exploring flexible career paths, such as jobs that only require a certificate, which may offer schedules conducive to healthier sleep habits.

Can Integrated Academic Programs Support Better Sleep and Career Success?

Integrated academic structures that combine rigorous coursework with flexible scheduling can alleviate academic stress and contribute to healthier sleep patterns. These programs are designed to integrate effective time management strategies and streamlined learning paths, offering students a balanced approach to their studies and personal well-being. For example, institutions offering dual master degree programs implement curriculum models that emphasize efficiency and strategic planning, helping students maintain consistent sleep schedules while achieving academic excellence.

Can Nutritional Habits Complement Sleep Hygiene for College Students?

Emerging research identifies that strategic dietary patterns can positively interact with sleep hygiene practices to improve sleep quality. Choosing meals rich in tryptophan, magnesium, and complex carbohydrates supports the body’s natural production of sleep-inducing hormones, while properly timing food intake helps maintain consistent circadian rhythms. Adjusting meal composition and scheduling can minimize blood sugar fluctuations late in the day, further enhancing the transition to sleep. Moreover, integrating nutritional counseling within academic curricula—such as offered by masters programs with no application fee—can empower students to adopt holistic wellness strategies that underpin improved sleep and overall health.

Can One Year Master's Programs Promote Better Sleep and Stress Balance?

Accelerated programs, such as those offered in 1 year masters programs USA, condense curriculum delivery while emphasizing efficient scheduling and focused support systems. The streamlined academic pace, when paired with strong time management and wellness initiatives, can reduce prolonged stress periods and help maintain regular sleep cycles. This balance enables students to better navigate rigorous coursework without compromising sleep quality or mental health.

Can Professional Sleep Therapies Improve Sleep and Academic Success?

Research-backed behavioral interventions, including cognitive behavioral therapy for insomnia (CBT-I) and mindfulness-based stress reduction (MBSR), have demonstrated measurable benefits for students with persistent sleep issues. These professional sleep therapies help recalibrate body clocks, address maladaptive sleep thoughts, and reduce anxiety, thereby supporting both mental well-being and academic performance. In addition, remote consultations and specialized programs are increasingly available, providing students with flexible options to access expert guidance. For those interested in furthering expertise in this field, pursuing an affordable online doctorate in a related discipline may offer advanced insights into sleep science and behavioral health.

Stop the Snooze: Get Enough Sleep

Not getting enough sleep is a common problem among college students. College students deprive themselves of sleep because they lack good sleep hygiene and take too much alcohol, coffee, energy drinks, or stimulants. The prevalent use of technology before bedtime and sleep disorders are the other culprits in this phenomenon.

Based on various research, one of the main benefits of getting enough sleep is better test scores and higher GPAs, contributing to overall academic performance. This underlines the relation between sleep and grades. Good quality sleep has also been linked to reduced risks of suffering from mental health issues.

To get good quality sleep, it is important for college students to have a relaxing sleeping environment and to avoid coffee and heavy meals before bedtime. They should also keep a consistent sleep-wake schedule, get some sunlight during the day, and avoid blue light at night.

Key Insights

• Prevalence of Sleep Deprivation: A significant number of college students experience poor sleep quality, with studies showing that 60% of students are poor sleepers, and 74% report sleep disturbances.
• Causes of Sleep Deprivation: Major causes include poor sleep hygiene, alcohol consumption, caffeine and energy drinks, excessive use of technology before bed, and various sleep disorders.
• Impact on Academic Performance: There is a strong correlation between sleep quantity/quality and academic performance. Poor sleep is linked to lower GPAs, decreased test scores, and a higher likelihood of dropping courses.
• Mental Health Consequences: Insufficient sleep is associated with a range of mental health issues, including increased anxiety, depression, loneliness, and even suicidal thoughts.
• Tips for Better Sleep: To improve sleep quality, students should create a relaxing sleep environment, avoid caffeine and heavy meals before bed, maintain a consistent sleep schedule, and manage light exposure.

FAQ

1. Why is sleep important for college students? Sleep is crucial for college students as it significantly impacts their academic performance and overall mental health. Adequate sleep improves cognitive functions, memory retention, and concentration, which are essential for learning and academic success. It also helps in regulating emotions and reducing stress, anxiety, and depression.
2. What are the common causes of sleep deprivation among college students? Common causes include poor sleep hygiene, excessive consumption of alcohol and caffeine, use of technology before bed, irregular sleep schedules, and sleep disorders such as insomnia and sleep apnea.
3. How does sleep deprivation affect academic performance? Sleep deprivation negatively impacts academic performance by reducing cognitive functions, memory, and concentration. Studies show that students with poor sleep quality have lower GPAs and test scores. Each night of insufficient sleep can significantly lower a student’s GPA and increase the likelihood of dropping courses.
4. What are the mental health effects of sleep deprivation? Lack of sleep is associated with increased anxiety, depression, loneliness, and other mental health issues. It also increases the risk of suicidal thoughts and behaviors. Ensuring adequate sleep helps in maintaining better mental health and emotional stability.
5. How can college students improve their sleep quality? Students can improve their sleep quality by creating a relaxing sleep environment, avoiding caffeine and heavy meals before bedtime, maintaining a consistent sleep schedule, exposing themselves to natural light during the day, and reducing exposure to blue light from electronic devices at night.
6. What is the recommended amount of sleep for college students? The National Institutes of Health recommends that adults, including college students, get seven to eight hours of sleep each night to maintain optimal health and cognitive function.
7. Can technology usage before bed affect sleep? Yes, using technology before bed can affect sleep. The light emitted from screens can suppress melatonin production, delaying sleep onset and reducing sleep quality. It is recommended to turn off electronic devices at least an hour before bedtime.
8. Is there a connection between sleep and physical health? Yes, adequate sleep is essential for physical health. It supports the immune system, helps maintain a healthy weight, reduces the risk of chronic diseases, and promotes overall physical well-being.
9. What role does sleep play in managing stress? Sleep helps in managing stress by regulating emotions and improving mood. Adequate sleep allows the body and mind to recover from daily stressors, enhancing resilience and the ability to cope with challenges effectively.
10. Are naps beneficial for college students?

Short naps, typically 20-30 minutes, can be beneficial for college students as they can improve alertness and performance without interfering with nighttime sleep. However, longer naps can disrupt the sleep-wake cycle and should be avoided.

References:

• Ambardekar, N. (2019). 20 Tips for Better Sleep. [Slideshow]. WebMD.
• CDC. (n.d.). Tips for Better Sleep. Atlanta, GA: Centers for Disease Control and Prevention.
• Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9 (11), 11951200. https://doi.org/10.5664/jcsm.3170
• Gaultney, J. (2010). The prevalence of sleep disorders in college students: impact on academic performance. Journal of American College Health, 59, 2, 91-97. https://doi.org/10.1080/07448481.2010.483708
• Goodier, R. (2019, June 19). Lack of sleep linked to mental health problems for college students. Reuters.
• HHP. (2012, July). 8 secrets to a good night’s sleep. Harvard Health Publishing.
• Headspace. (n.d.). How to Sleep Better: 15 Science-Backed Tips for Your Best Rest. London, UK: Headspace.
• Smith, M., Robinson, L., & Segal, R. (n.d.). How to sleep better. HelpGuide.
• Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nature and Science of Sleep, 6, 7384. https://doi.org/10.2147/NSS.S62907
• Lund, H., Reider, B., Whiting, A., & Prichard, J. (2010 February). Sleep patterns and predictors of disturbed sleep in a large population of college students. Journal of Adolescent Health, 46 (2), 124-132. https://doi.org/10.1016/j.jadohealth.2009.06.016
• Lowry, M., Dean, K., & Manders, K. (2010). The link between sleep quantity and academic performance for the college student. Sentience, 3, 16-19.
• Mawer, R. (2020, February 28). 17 proven tips to sleep better at night. Healthline.
• Milojevich, H. and Lukowski, A. (2016, June 9). Sleep and mental health in undergraduate students with generally healthy sleep habits. PLoS One, 11 (6). https://doi.org/10.1371/journal.pone.0156372
• Ramsey, T., Athey, A., Ellis, J., Tubbs, A., Turner, R., Killgore, W., Warlick, C., Alfonso-Miller, P., & Grandner, M. (2019 April). Dose-response relationship between insufficient sleep and mental health symptoms in collegiate student-athletes and non-athletes. Sleep, 42 (1), A362. https://doi.org/10.1093/sleep/zsz067.899
• Rapaport, L. (2018, Sept. 12). Sleep may impact college grades more than drinking or drugs. Reuters.
• Schlarb, A. A., Friedrich, A., & Claßen, M. (2017). Sleep problems in university students an intervention. Neuropsychiatric Disease and Treatment, 13, 19892001. https://doi.org/10.2147/NDT.S142067
• Suni, E. (n.d.). Healthy sleep tips. SleepFoundation.