What are two recommended sleep hygiene practices to improve sleep quality among college students and early-career adults?

• A. Maintain a regular sleep schedule and limit caffeine/screen exposure in evening.
• B. Sleep in irregular hours and consume caffeine late at night.
• C. Nap for long hours during the day and avoid daylight.
• D. Use alcohol to help sleep and stay up late.

Answer: (C)

Keeping a consistent sleep-wake schedule and reducing evening stimulation are powerful ways to boost sleep quality. When you go to bed and wake up at roughly the same times each day, your internal clock stays aligned with the day-night cycle, helping you fall asleep faster and wake more easily with less grogginess. Pair that with limiting caffeine and screen exposure in the hours before bed because caffeine is a stimulant that can delay sleep onset, and screens emit blue light that suppresses melatonin, the hormone that signals sleep. Together, these practices reduce arousal before bed and promote smoother, more restorative sleep—crucial for students and young professionals juggling busy schedules. Other approaches that allow irregular hours, late caffeine, heavy daytime napping, avoiding daylight, or using alcohol to sleep tend to throw off your circadian rhythm and lessen sleep quality, making daytime functioning harder.