The Battle Between Bedtime and Deadlines

BOCA RATON, FL – With mid-terms underway, Florida Atlantic University’s Owls Care is reminding students that getting enough sleep–along with nutrition and hydration–is essential for health. But, for many students, a good night’s sleep often feels like just another item on an already overwhelming to-do list.

Katherine Cascio, Ph.D., is a licensed psychologist and the associate director for clinical services at Florida Atlantic University. She said many students consistently get less sleep than they should and recommends that students aim for seven to nine hours of sleep each night.

Cascio also pointed out that many college students are still teenagers. Because teenagers' bodies are going through so many changes, they need more sleep than adults. Teenagers’ internal clocks also shift, naturally keeping them up later at night. Combine these biological demands with early classes and it's a recipe for sleep deprivation. 

For students in their late teens, it’s “even more important that they’re going to bed earlier so they can get those 7-9 hours,” Cascio said. “But it’s often not a priority.”

For Mia Sousa, a 20-year-old third-year communications major at Florida Atlantic University, getting enough sleep can be difficult. As a full-time student who also works full-time at a furniture company, the amount of sleep Sousa gets often depends on her workload. 

Sousa said she often struggles to focus during morning classes but then stays up late at night, on her phone doomscrolling, reading, or watching videos. Her phone is something of a double-edged sword: it at once keeps her awake but helps her “calm down mentally”; sometimes she finds herself falling asleep as she reads on the phone.  

Electronic devices have become a growing concern when it comes to sleep. According to the Sleep Foundation, an estimated two in three teenagers regularly get less sleep than recommended. Excessive screen time may contribute to sleep deprivation and has been linked to insomnia symptoms.

Cascio compared technology to caffeine, saying that it is not necessarily bad in moderation. However, she said the negative effects can become more noticeable when students regularly fall asleep on their phones out of exhaustion, potentially contributing to difficulty sleeping.

While some students lose sleep to their devices, others are willing to intentionally sacrifice some rest to stay involved on campus.

Angel Avalos is a 20-year-old third-year public management and political science major. A full-time student taking six classes this semester, he commutes to FAU’s Boca Raton campus from his home in Port St. Lucie–all while staying involved with school activities by participating in the student government’s Program Board.

Balancing six classes, commuting, and his involvement on campus can make finding enough time for sleep difficult.  “I think being involved at school is very important, so I’m willing to sacrifice a little bit of sleep,” he said. 

While he gets eight hours of sleep on school night, he feels that this isn’t enough and sleeps up to 12 hours on the nights that he doesn’t have school.

Fatigue impacts Avalos’s schedule, he explains, creating something of a vicious cycle: Avalos said he does not drive in the morning because he’s tired from not getting enough sleep. But staying up later for classes and work makes him tired. 

For Gabriel Sousa, another third-year communications student unrelated to Mia Sousa, setting a strict bedtime has helped him get enough sleep. By creating a routine and holding himself responsible, he said he is often able to get the recommended amount of sleep.

“It doesn’t matter what you’re doing leading up to it, but just try and work on going to sleep by a certain time,” Gabriel said.

However, Cascio said bedtimes do not necessarily have to be strict. Instead, she recommends maintaining a relatively consistent sleep schedule. Doing so can improve sleep quality and make it easier to fall asleep.

For students hoping to improve their sleep habits, Cascio recommends starting with a consistent nighttime routine. That routine could include reading a book, listening to calm music, or simply logging off from a phone before bed.

For students who need to use electronic devices at night, Cascio recommends using a blue-light filter and scheduling it to turn on a few hours before bedtime to reduce stimulation. Keeping the room dimly lit can also help create an environment more suitable for rest.

She also recommends that students utilize the resources their school has to offer. In the MyFAU app, there is a Health & Wellness section with self-help materials about sleep alongside other common mental health concerns. FAU Counseling and Psychological Services (CAPS) also offers a free app called Welltrack Boost, which includes resources for improving sleep hygiene.