The Night Owl’s Dilemma: How I Finally Made Peace with Sleep in College
We live in a world that celebrates hustle, productivity, and constant motion. But in the midst of our busy college lives, one crucial element often gets overlooked: sleep. We all know that rest is vital for physical health, but what about the emotional and mental benefits of a good night’s sleep? What if the key to better mental health lies not in more sleep, but in making peace with it?
Ever since I was a kid, I’ve been a night owl. I’d stay up until 3 a.m. watching random videos or scrolling through TikTok until my eyes felt like sandpaper. Flash forward to my first year of college, I still had these bad patterns - staying up late and waking up early. It made me a total zombie.
I used to think that coffee runs and power naps would magically cover my sleep debt or that I was young enough that it didn’t matter, but the truth is, nothing replaces actual rest. Over time, my unhealthy sleep habits started to tank my mood, worsen my concentration, and wreck my motivation in my classes. I realized something had to change. What follows is a peek into my personal journey with college sleep (or lack thereof) and the small-but-mighty strategies I picked up along the way. Sleep might not sound flashy, but trust me, a good night’s rest can transform your mental health.
My Wake-Up Call (Literally)
I still remember the morning I rolled out of bed late for an exam. I threw on whatever clothes were closest to me and ran out of my building without breakfast. My test performance? Not exactly brilliant. I was anxious, scattered, and literally nodding off while reviewing my notes the night prior.
I was too exhausted to hang out with friends or join any clubs. My go-to solution was “sleep when you’re dead!” However this philosophy is totally backwards - I knew that if I didn’t address my sleep problem, I’d be burned out before I even made it to sophomore year.
Why Sleep Matters More Than You Think
We all get told that sleep is important - teachers, parents, etc. have been telling us that forever. But in college, the lack of structure can make healthy sleep routines feel like an afterthought. The reality? Sleep isn’t just a “nice to have”; it’s connected to every part of your well-being:
1. Mental Health Boost: Adequate sleep can reduce anxiety and stress levels. Therapists often recommend prioritizing rest because our brains process emotions and memories while we sleep.
2. Academic Performance: Research shows that good sleep improves concentration, memory retention, and problem-solving skills. No, pulling an all-nighter won’t magically help you ace that final.
3. Physical Health: Chronic sleep deprivation can weaken your immune system. Plus, it messes with your hormones, making you more prone to mood swings and sluggishness.
Therapeutic Techniques That Helped Me Sleep
One thing I learned from chatting with our campus wellness counselor is that there are actual therapeutic methods you can use to get your sleep back on track. Here are a few that made the biggest difference for me:
● Cognitive Behavioral Therapy for Insomnia (CBT-I): This is a specialized form of therapy that helps you recognize and change the thoughts and behaviors that keep you awake. I started journaling my pre-bedtime worries (about grades, friendships, the future) and tackled them in therapy sessions rather than letting them spin through my mind at 2 a.m.
● Mindfulness and Relaxation Exercises: Guided meditations, breathing techniques, and even gentle yoga stretches can calm you before bed. I was skeptical at first, but focusing on my breath for even five minutes helped me drift off more easily.
● Progressive Muscle Relaxation: This is where you tense and then relax different muscle groups in your body, starting from your toes and working up to your head. It might sound silly, but it totally re-focused my racing mind on the present moment, making it easier to wind down.
Innovation in “Sleep Therapy”: Beyond the Usual Advice
Okay, so you’ve probably heard the basics - like turn off your phone 30 minutes before bed, or stop drinking energy drinks. But on campus, I discovered a few newer or less-talked-about ideas:
● Sleep Apps with Biofeedback: Some counseling centers on campus are starting to recommend apps that track heart rate and breathing patterns. They’ll ping you with real-time advice if your body shows signs of stress. If your heart rate spikes late at night, the app might suggest specific breathing exercises or soothing music.
● Light Therapy: This technique uses special lamps or light boxes to regulate your internal clock, especially during gloomy winter months. Some students use portable light therapy lamps to help them wake up naturally in the morning.
Sleep in the College Workplace: Balancing Jobs, Internships and Classes
If you’re juggling a part-time job or internship on top of your classes, you’ve probably discovered that standard 9-to-5 schedules don’t mesh well with late-night study sessions. One huge thing I learned is advocacy matters: if you’re a shift worker or have a boss who schedules you until midnight, talk to them about your course load. Sometimes they can tweak your hours so you’re not completely drained. Also, campus mental health services often have resources specifically for student workers - don’t be shy about asking for help!
My Ongoing Sleep Journey
I’d love to say I’m now a perfect sleeper who’s tucked in by 10 p.m. with chamomile tea in hand. Real talk: I still have late-night moments when a TV show binge or last-minute homework keeps me up. The difference is I’m aware of how crucial sleep is for my mental health, and I have tools - breathing exercises, a set bedtime, therapy check-ins - to help me bounce back when I slip up.
Most importantly, I’ve realized that sleep is not an optional pastime; it’s the foundation of everything else I do. When I’m well-rested, I’m a better friend, student, coworker, and all- round happier human.
Final Thoughts: Will You Give Sleep a Chance?
If you’re struggling with the late-night grind, know that you're not alone. Whether it’s discovering a new therapy app, talking to a counselor about CBT-I, or even starting your own mini “Sleep Club” with friends, there are endless ways to improve your relationship with rest. The question is: are you ready to put your mental health first and say goodnight to those all-nighters?
Because trust me - once you catch up on real, restorative sleep, you’ll wonder how you ever survived on energy drinks and coffee runs. Here’s to dreaming big while actually getting some sleep in the process!
Carlie Malott
Crisis Counselor | Guest Writer of Moody Melon Magazine
I’m a junior at Colorado College studying Psychology and Education. Passionate about mental health, I believe normalizing conversations about struggles fosters belonging and hope—values I strive to integrate into all my work.
Comments