
Sleep

Sleep matters—more than you might think.
You’ve probably heard it a million times, but it’s true: sleep is essential. It helps you feel better mentally, physically, and emotionally—and it plays a big role in your academic and social success at UCSC.
That’s why it’s especially frustrating when sleep doesn’t come easily. Stress, anxiety, a new environment, loud roommates—it all adds up. But struggling with sleep doesn’t mean something’s wrong with you.
The key thing to remember? Everyone’s sleep patterns are different. It can take time (and some experimenting) to figure out what works for you—and that’s okay.
Slug image created by: Serena Kataria


Why you’re not sleeping (and how to start)
Not sleeping well at UCSC? You’re not alone—and there are plenty of things you can try. Explore these common scenarios to see what might be affecting your rest, and check out some simple, student-tested solutions.
Note: If you are experiencing trouble sleeping that’s affecting your day-to-day routine, we highly recommend that you call the free UCSC nurse advice line at (831) 459-2591 or make an appointment with your primary care provider.
You just got to UC Santa Cruz, and you’re not sleeping well
Homesickness
- Missing home is normal! Bring comfort into your space—decorate your dorm, add familiar scents, or have your childhood stuffed animal shipped to you (yes, everyone else brought theirs too).
- Suggestion: Visit our Adjusting to UCSC page for more support.
You and your roommates have different schedules
- Do you have an 8 a.m. and your roommate likes to stay up late, or vice versa?
- Suggestion: Establish a good sleeping environment by having an open conversation with your dorm mates as soon as possible.
- Learn how to manage tense talks from our friends at Stanford.
It’s noisy in your or around your dorm
- Are people outside your dorm shouting “POOORTTTERRR” every night?
- Suggestion: Come by SHOP for some earplugs.
You’re having trouble falling asleep
Caffeine
- The stimulating effects of caffeine in coffee, colas, teas, and chocolate (yes, really!) can take as long as 8 hours to wear off fully.
- Suggestion: Plan your schedule and count backwards 8 hours from when you want to go to sleep.
You’re stressed or anxious about something
- Our bodies can sense when something is bothering us, and that can make it challenging to fall asleep.
- Suggestions: Several tools can help you sleep when you are stressed or anxious:
- Journaling before bed can help get all of the repeating thoughts out of your head before sleep. Stop by SHOP if you need a journal!
- Make a to-do list for the next day.
- Headspace has a free playlist of sleep stories and meditations.
You’re going to bed at a different time every night
- College schedules are unpredictable and can change every day.
- Suggestion: Creating a bedtime routine can help signal to your body that it’s time for sleep, and help you wind down for the night.
Your devices are keeping you up
- Blue light from your phone or computer can keep you up at night. As a college student, it can be hard to avoid using your devices at night.
- Suggestion: If you can, try stepping away from your computer 30 minutes before you go to sleep, do a short bedtime routine, and listen to music or a podcast instead of looking at your phone.
You’re having trouble feeling rested
Substances
- Alcohol and cannabis can help you fall asleep faster, but they also heavily affect sleep quality. Even if you fall asleep quickly or sleep for 8 or more hours, you might still wake up feeling unrested—tossing and turning during the night is common.
- Suggestion: If you’re using substances often to help you fall asleep, check out the above tips or make an appointment with your primary care provider.
Early bird? Night owl? Either can work.
- You’ve probably seen people on social media claim that waking up early is the secret to success. But the truth is—everyone’s different. Productivity doesn’t depend on what time you wake up; it depends on finding a routine that works for you.
- For example: If your first class isn’t until 11 a.m. and you focus better at night, it’s totally okay to go to bed at 1 a.m. and sleep in. The key is consistency and getting enough rest.
- Suggestion: Try tracking your sleep for a week using a journal or app to see what schedule helps you feel your best.
You’re not sleeping enough
- This happens sometimes, especially on the quarter system. Naps are a great tool if you’re feeling really tired during the day. Remember: a nap should be 20-30 minutes max, any more than that is sleeping!
- Suggestion: For more tips on how to make the most of mid-day rest, check out this Napping: Do’s and Don’ts resource from the Mayo Clinic.
You’re feeling stressed or anxious about something
- Our bodies can sense when something is bothering us, and it can wake us up in the middle of the night.
- Suggestions:
- Try listening to a free playlist of sleep stories and meditations from Headspace.
- If you wake up with thoughts racing, try writing them down to clear your head. Some students keep a journal by their bed just for this—getting worries or reminders onto paper can make it easier to fall back asleep. Need a journal? Stop by SHOP and pick one up for free!

Need help catching Zzzzs?
Whether you’re building a bedtime routine or just want to improve your sleep habits, SHOP’s wellness coaching can help.
