Sleep and energy during school
Make room for sleep around classes, shift work, and deadlines. Try one change this week and know when to ask for help with ongoing exhaustion.
Start here
Make a plan for tonight in five minutes
Start with the time you actually need to get up tomorrow, including time to get ready and commute. Pick a time to stop schoolwork that gives you room to sleep, then write down the first thing you’ll pick up tomorrow. If you can’t change tonight’s schedule, look for one thing you can prepare earlier or move on the next busy day.
Put it into practice
Work with the schedule you have
Mark your fixed obligations for the next three days: classes, shifts, travel, or caring for someone. Look for a realistic stretch you can protect for sleep and keep your sleep and wake times reasonably steady where your schedule allows. If a late shift is followed by an early class every week, ask about switching one shift or discuss timetable options with an adviser.
Give late studying a stopping point
Choose one thing that needs finishing tonight and write a specific next step for anything you leave unfinished. Before an exam, use the time left for a few practice questions or a short review of mistakes, then set a time to stop. Pack what you need for the morning so you have one less reason to stay up.
Try one change to your evening
If you drink coffee or energy drinks late, try moving your last one earlier. Or give yourself a few quiet minutes before bed to read on paper, get your bag ready, or jot down what’s on your mind. If light or noise is the bigger issue, ask the people you live with about a quiet period that works for everyone.
Look for the pattern over a few days
On a note or calendar, track roughly when you sleep and wake, how alert you feel in class, and anything unusual like a late shift. Look for a repeat pattern rather than judging one difficult night. If the issue keeps coming back, those notes can help you explain it to a health professional.
An evening shift before an 8 a.m. lab
You work until 10 p.m. and need to catch a 7 a.m. bus. You could do the lab prep during an afternoon break, leave your bag ready before your shift, and choose one small task for the bus if you feel up to it. If this happens every Thursday, ask about swapping that shift or checking whether another lab section has room.
What to say to an instructor or adviser
“My work shifts and early labs have been cutting into my sleep, and I’ve missed two morning classes. Is there another lab section or a way to catch up on what I missed? I can tell you which dates I’m having trouble with.”
When tiredness is getting in the way
If trouble sleeping keeps returning, you’re tired even when you have time to sleep, or you’re often too tired to manage daily activities, contact campus health or a primary care professional. Tell them how long it’s been happening and how it affects your day. If you feel too sleepy to drive safely, arrange another way to travel or delay the trip.
See more support optionsResources to go further
- UBC Student Services: Sleep for success
Practical suggestions for studying, sharing a living space, and knowing when to seek professional support.
- Public Health Agency of Canada: Sleep for Canadian adults
General guidance on sleep duration and habits such as consistent timing and reducing noise.