But here’s the truth, consistently skimping on sleep can quietly chip away at your focus, mood, and even your ability to handle stress. If you’ve been feeling a bit foggy, snappy, or overwhelmed lately, your sleep (or lack of it) could be playing a bigger role than you think.

The good news? You don’t need to overhaul your entire life to fix it. With a few simple tweaks (especially around how you wind down in the evenings), you can massively improve your sleep, your energy, and yes, your sanity. Let’s walk through how to create a night routine that actually helps you switch off, no boring lectures involved.

Why Sleep Isn’t a Luxury (Even If It Feels Like One)

When you’re juggling uni life, sleep often feels like something you can borrow time from. A few late nights to finish that assignment. A quick binge-watch because you “need to relax.” But while cutting back on sleep might buy you extra hours in the short term, you’ll pay for it the next day (and beyond).

Here’s the deal: sleep isn’t just “rest.” It’s when your brain gets to work, processing what you’ve learned, filing memories, and clearing out mental clutter. It’s also when your body balances hormones, repairs cells, and resets your emotional resilience. So when you skip sleep, you’re not just tired, you’re running on a system that hasn’t had its daily maintenance.

Research from Student Minds and Healthy Universities shows that poor sleep is directly linked to higher levels of anxiety, low mood, and difficulty concentrating. Basically, everything that makes uni life harder gets worse when you’re sleep-deprived.

And no, you can’t “catch up” by sleeping in on weekends. Your body thrives on routine, regular sleep and wake times help regulate your internal clock (your circadian rhythm), making it easier to fall asleep and wake up feeling human.

So, next time you think about sacrificing sleep for a late-night study session, remember: a well-rested brain works smarter, not harder.

How Screens Are Quietly Wrecking Your Sleep (And What To Do About It)

We get it, your phone is practically an extension of your hand. Whether it’s replying to messages, watching YouTube, or endlessly scrolling, screens are part of daily life. But here’s where it gets tricky: those screens are one of the biggest culprits when it comes to poor sleep.

The blue light from your phone, tablet, or laptop messes with your melatonin production, that’s the hormone that tells your brain, “Hey, it’s time to wind down.” When you flood your eyes with blue light late at night, your brain thinks it’s still daytime. So even if you feel tired, your body’s not getting the memo.

But it’s not just about the light, it’s about what you’re doing on those screens. Scrolling through social media? That can trigger comparison stress or FOMO. Watching intense TV dramas? Your brain’s too stimulated to relax. Even innocent “just checking emails” can spiral into thinking about tomorrow’s to-do list.

So, what’s the solution? No, I’m not about to tell you to lock your phone in a drawer at 7 PM, we both know that’s not happening. But setting some boundaries around screen time before bed can make a huge difference:

• Set a ‘digital sunset’, Aim to switch off major screens at least 30-60 minutes before bed.
• Use night mode or blue light filters, Most devices have them; they’re not perfect, but they help.
• Swap scrolling for something calmer, Think reading, listening to music, or even a podcast that doesn’t get your brain racing.

Remember, your bed should be a scroll-free zone. If you associate your bed with watching videos or checking notifications, your brain won’t see it as a place for sleep.

How to Build a Night Routine That Actually Works

Now, let’s get practical. You don’t need a complicated, hour-long ritual involving yoga, herbal tea, and whale sounds (unless that’s your vibe). A good night routine is simple, repeatable, and signals to your brain that it’s time to slow down.

Here’s a step-by-step guide to crafting a routine that sets you up for proper rest:

1. Pick a Consistent Bedtime (Yes, Even on Weekends)

Your body loves routine. Try to go to bed and wake up around the same time every day, give or take 30 minutes. It might feel restrictive at first, but after a week or two, falling asleep will get way easier.

2. Create a Wind-Down Window

About an hour before bed, start doing things that tell your brain it’s time to chill. This could be:

• A warm shower
• Light stretching
• Reading something non-academic
• Journaling to clear your thoughts

The key is to avoid anything too stimulating, no last-minute essay edits or heated group chat debates.

3. Optimise Your Sleep Space

Make your room a place your brain associates with sleep:

• Keep it cool and dark (blackout curtains or an eye mask can help).
• If noise is an issue, try earplugs or white noise apps.
• Reserve your bed for sleep, not studying or scrolling.

4. Watch What You Eat and Drink

Caffeine can linger in your system for hours, so try to avoid it after mid-afternoon. Heavy meals late at night can also mess with your sleep, if you’re hungry, go for a light snack instead.

5. If You Can’t Sleep, Don’t Force It

If you’re lying in bed wide awake after 20 minutes, get up and do something relaxing in dim light until you feel sleepy. Tossing and turning only builds frustration.

Final Thoughts: Small Changes, Big Impact

Look, no one’s expecting perfection, life happens, deadlines pop up, nights out get late. But if you can stick to a good night routine most of the time, you’ll feel the difference. Better sleep doesn’t just mean more energy, it means clearer thinking, better moods, and being more resilient when uni throws challenges your way.

So tonight, try putting your phone down a little earlier. Swap that last episode for a few minutes of calm. Your future self (the one smashing deadlines and feeling more human in 9 AM lectures), will thank you.

And if sleep struggles continue despite your best efforts? Don’t tough it out alone. Reach out to your university wellbeing services or check out resources like Student Space for extra support. Sleep is too important to ignore.