Sleep problems

Sleep can sometimes be neglected due to all the study-related demands, social activities, hobbies, and other things that are going on in life. If you come from another country, your sleep may also be affected by the Swedish winter darkness and bright summer nights.

However, sleeping well and getting enough recovery is important for us to feel good and have the energy to cope with all the demands in everyday life. If you have problems with sleep, there are several strategies that you can try to improve it.

Sleep needs and natural variation

Different people have different needs for sleep, and it can also vary in terms of circadian rhythm. It is normal to sleep worse sometimes, for example, during stressful periods. The body compensates for the lost sleep by sleeping extra deep the following days. If you have had sleep problems for a long time and it affects you negatively, it is a good idea to do something about it.

Different types of sleep difficulties

Sleep difficulties can take different forms. Some people have trouble falling asleep, others wake up frequently during the night, wake up early in the morning, or feel that their sleep is not sufficiently restorative. Regardless of the type of sleep problem you have, there are things you can do yourself to improve your sleep.

Review your habits and routines

When you want to improve your sleep, a good start is to review your habits and routines to see if there is anything you can change to make it better. Remember that it can take time before the effect of a change is noticeable, so do not give up if you do not sleep better right away.

Try this to improve your sleep:

Create good habits
Strengthen the circadian rhythm by getting daylight in the morning, getting some movement a few times during the day, and eating regularly. Try to go to bed and wake up at about the same time every day, even on weekends and if you have slept poorly. Avoid screens at least an hour before bedtime. Refrain from caffeine and heavy meals in the evening.
Alcohol and nicotine can also negatively affect sleep.
Think about the sleep environment

As a student, you may sometimes live in a small space with limited opportunities to create a calming environment. Still, try to make your sleeping area comfortable and free from computers and items associated with studying. Darken the room and keep it cool during the night. Avoid looking at the clock during the night.
Avoid naps
If you get tired during the day, it can be tempting to take a nap. However, this can disturb your night sleep because it makes you less tired in the evening. Keep naps short if you really need them.
Reduce the amount of time awake in bed

Try not to spend more time in bed than the time you actually sleep. Sometimes people stay in bed for a long time hoping to fall back asleep. Try adjusting your bedtime—go to bed later in the evening if you know you tend to toss and turn for a long time, and get up at the time you planned, even if you slept poorly. Get out of bed if you cannot fall back asleep during the night or if you start to feel anxious. Try staying up for a short while before going back to bed; sometimes this helps “reset” the sleep system. Read a book or listen to calm music until you feel sleepy again.
Manage stress and worry

Student life can be stressful, which can negatively affect sleep. Make sure to set aside time to think about or process worries well before bedtime—for example, by talking to a friend, writing in a journal, or making a to-do list for the next day. Take time to relax and practice relaxation techniques or abdominal breathing to help yourself wind down before sleep.
When worry about sleep becomes an obstacle It is common to feel stressed about not being able to sleep. Thoughts that you “must” fall asleep, or worries about how you will manage to perform the next day, can keep you awake. This can create a vicious cycle where it is easy to get stuck. It can help to know that we can usually perform well even after a short night’s sleep, and that the body often finds ways to compensate for sleep deprivation. The best thing you can do is try to let go and allow sleep to come when it comes.

If you experience that you are affected by the autumn and winter darkness, you can read more about what winter blues means and what you can do about it.

When to get professional help

If your sleep problems do not subside despite changes to sleep better, and it affects your ability to function in everyday life, it is wise to seek help.

You can turn to the Student Health Service for advice and support, or to get guidance on where you can seek help. You can also contact your local health centre or seek help via 1177.se

Last updated: 2026-04-07