33% of sampled students did not meet the recommended sleep guidelines for weekdays and 37% didn't meet them for weekends. (Canadian Campus Wellbeing Survey, 2025).
Why quality sleep = Power move for success
- Boosts focus and concentration: Less brain fog, more productivity
- Mood and stress regulation: Helps keep anxiety, irritability and burnout at bay
- Physical health: Supports immune system, energy levels and recovery
- Motivation and creativity: Well-rested minds are better at problem-solving
We know getting enough sleep is hard, but it's not only important to restore your energy, it's essential to academic success and well-being. Invest in your zzz's and your grades, mental health, and body will thank you. Here's how:
Tip #1 - Create work boundaries
Studying until you can't anymore may seem like a good idea, but it's not helping you in the long run.
Set a cut-off time for your homework every night and don’t do any work past then. Ask a friend or roommate to help hold you accountable to this boundary.
Tip #2 - Set a sleep ritual
It's important to give your body cues that it's bedtime. Listen to relaxing music, turn off screens, or enjoy a caffeine-free tea.
Try to avoid naps throughout the day. If you can’t, nap for less than an hour before 3:00 pm.
Shifting my view on sleep to something that needs to be prioritized completely changed my academics.
Suddenly, it wasn't about testing how little sleep I could get and still succeed, it was about planning and managing my time efficiently so I could go to sleep early.
Tip #3 - Build a study schedule
Pulling all-nighters isn't sustainable. Create a study schedule to get your assignments done early so you don’t need to stay up all night.
Need help building a schedule that actually works for you? Connect with a peer success coach today and get personalized help.
Tip #4 - Get regular exercise
Being active is essential for good health and quality sleep, but exercising too close to bedtime can make falling asleep difficult.
Not sure where to start with your physical activity? Complete this form to get peer support.
Think quality sleep
It's not just the amount of hours you sleep, it's about the quality of your sleep. Quality sleep is a key pillar of holistic health and well-being. Here's what the experts say:
- 7–9 hours of quality sleep each night = sharper focus and stronger memory.
- Consistent bed and wake times help maintain regular sleep rhythms.
- Prioritize sleep quality. Restful, uninterrupted sleep matters.
- Sleep is one of the three pillars of health: move more, sit less, sleep well.
Tip #5 - Be kind to yourself
Don't force yourself to fall asleep if you're having trouble, after 20 minutes get up and listen to a meditation or audio book and then try again.
Give yourself some grace if you're not able to get a full 7 hours.
Tip #6 - Nutrition
Going to bed hungry can impact your quality of sleep, same as eating a heavy meal close to bedtime.
Try to find a balance in your meal times and eat a small snack if you're hungry before bed.
Need more help getting your sleep hours in?
You don’t have to figure it out alone. There’s support here for you at UWaterloo: