Dorm Life & Sleep: College Student Survival Guide — Part 1

The first night in a college dorm is something you don’t forget. You’re in a strange bed, surrounded by boxes you still haven’t unpacked, and your pillow smells just a little different than it does at home.

The hallway feels alive — footsteps, laughter, the hum of microwaves, the occasional thud of someone dropping a laundry basket.

And then there’s the light. Your roommate’s desk lamp is still on while they’re finishing an essay, and even though you’re trying to be polite and keep your eyes closed, your brain is wide awake, wondering how this is ever going to work.

Here’s the thing: sleep isn’t something we do occasionally. Our minds and bodies need it, night after night. It’s as essential as food or water. And yet, for most students, sleep isn’t even on the radar until it becomes a problem. After a few rough nights of tossing and turning, the Google searches start: “I’m in bed and can’t sleep! Help!”

Over the years, the students who reach out to me before they leave for college are usually the ones who’ve already struggled with sleep. They know a new environment can throw them off, and they don’t want to risk another bad patch. They’re nervous, yes, but they’re also smart enough to plan ahead. And honestly? I admire that.

I remember my son’s first dorm in New York City. His room was directly under the train tracks. Not in a charming “city vibe” way — I mean, full-body rumble at all hours of the day and night. He came home that first weekend looking like someone who had wrestled a bear. Before he even unpacked, he headed straight to the store to buy a noise maker. That thing became his lifeline. It wasn’t just about comfort; it was the difference between lying in bed frustrated and actually waking up ready for the day.

Then there was Hanna. She was leaving home for the first time, nervous about being so far away, and we were talking about ways to make her dorm feel more like home. She had a fancy memory foam pillow she swore by and decided to bring it along. For three months, it worked beautifully… until she came home and admitted she’d brought it back with her. “I was too comfortable,” she laughed. “I couldn’t get out of bed in the morning!” Comfort is crucial, yes, but if it keeps you from living your life, it’s a little too much.

Adjusting to dorm life isn’t just about sleep. It’s a whole-body experience: new place, new food, new schedule, new teachers, and the new responsibilities of adulthood. Sleep can get thrown off quickly, and when it does, it affects everything else — mood, focus, even immune system.

College tends to tempt you into chaotic schedules that your body hates. Staying up until 3 a.m. feels fun, until you’re dragging through 8 a.m. lectures. Your body thrives on regularity — not perfection, but a rhythm. More or less the same bedtime and wake-up time most days gives your mind and body the structure it needs to rest and recover, even if weekends allow a little flexibility.

I’ve seen students figure out what works for them in a variety of ways: noticing when caffeine keeps them wired, discovering that earplugs or an eye mask make the room manageable, bringing a blanket or pillow from home, or adding a white noise app to drown out hallways. These aren’t big, expensive changes, but they matter — a lot.

And here’s a shout-out to all college students reading this: whether you’re stepping onto campus for the first time with butterflies in your stomach, or you’ve been going for years but feel like sleep has never been on your side, this is for you! Imagine finally figuring out how to rest properly, wake up refreshed, and actually enjoy your days without dragging through lectures.

Let’s make that happen together. Book a complimentary call with me, and we’ll explore exactly what this promotion is for college students — whether it’s your first semester or your last. Let’s find out how a few simple, smart shifts can totally transform your sleep (and maybe even your life).

Finally, there’s one habit almost every student overlooks — the single most important thing you can do for your sleep. It’s not a pillow, it’s not blackout curtains, and it’s not a noise machine. I’ll share it with you tomorrow in Part 2, and it’s something you can start using even in the chaos of dorm life.