“There just aren’t enough hours in the day.” Or so the saying goes, echoed and bemoaned in law school hallways and classrooms nationwide. If you’re like most law students (myself included), you probably struggle to find a healthy balance between work and rest.
Unfortunately, all those things about sleep health people told you in high school and college wellness seminars are true: Maintaining a regular sleep schedule is critical for sustaining academic performance, mental well-being, and physical health.
Here’s how you can settle into a consistent sleep schedule.
Sleep is important for law students for many reasons.
Sleep is critical in memory consolidation, turning short-term memories into long-term knowledge. When you sleep, your brain processes information from the day, reinforcing learning and clearing out unnecessary data. A lack of sleep can impair this process, making it harder for you to retain information, understand legal concepts, and recall details during exams or class discussions.
Sleep deprivation only exacerbates your stress and anxiety. You’re better equipped to manage stress, regulate emotions, and maintain a positive mindset when well-rested. On the other hand, chronic sleep deprivation increases your risk of depression, anxiety, and burnout—all of which can derail your academic success and personal well-being.
Long hours at the library or in front of a laptop can take a toll on your body. Sleep is essential for recovery and maintaining a strong immune system. If you consistently skimp on sleep, you’re more likely to experience health problems like frequent illnesses, headaches, or even more severe conditions like cardiovascular issues.
All kinds of factors unique to law school can affect your slumber. Here are just a few.
Your law school workload can be uneven. Some weeks may require hours of reading, writing, and studying, while others may be more manageable. This inconsistency makes it difficult to establish a steady routine, often leading to late nights and irregular sleep patterns.
Many law students work better at night when distractions are minimal, and the pressure to complete assignments becomes more acute. However, staying up late often leads to fewer hours of sleep, especially if you have early-morning classes.
Do we even have to mention this? Yes, because these feelings often manifest at night, making falling or staying asleep difficult.
Law students often have to balance academic responsibilities with social commitments, extracurricular activities, and networking events. Late nights out or early morning meetings can make it harder to maintain consistency in your sleep schedule.
To achieve a solid sleep routine, you’ll need to make a conscious effort, plan, and prioritize. Here’s a step-by-step guide.
Experts recommend that adults sleep between seven to nine hours per night. Determine how much sleep you need to feel rested and productive. Seven and a half to eight hours of sleep is ideal for most students. Once you have your number, work backward to determine your ideal bedtime. For example, if you have to wake up at 7 a.m. for a class, aim to be in bed by 11 p.m. to get eight hours of rest.
Your body’s internal clock, or circadian rhythm, thrives on consistency. Try to go to bed and wake up at the same time every day—even on weekends. While it can be tempting to stay up late and sleep in on weekends, irregular sleep patterns can throw off your rhythm, making it harder to maintain good habits during the week.
Consistency is especially important during finals season when stress and irregular study schedules can easily disrupt your sleep. Establishing a solid sleep routine before exams will help you stay sharp and focused.
Creating a calming pre-sleep routine can help signal to your brain that it’s time to wind down. Avoid stimulating activities—such as studying, working, or using electronic devices—right before bed. The blue light emitted from screens can interfere with the production of melatonin, a hormone that regulates sleep.
Instead, engage in relaxing activities like reading (non-law-related material), meditating, or taking a warm shower to help your body transition into sleep mode. You might also try journaling to process any stress or anxiety from the day before bed.
Where you sleep has a significant impact on the quality of your rest. Make sure your bedroom is conducive to sleep by:
Caffeine can stay in your system for several hours, making it harder to fall asleep if you consume it too late in the day. Try to avoid caffeine from mid-afternoon on. I’m as guilty as the next person of loving a 3 p.m. sweat treat from Starbucks, but even that habit is important to curb so I don’t find myself awake at the not-so-sweet hour of 1 a.m.
Additionally, large meals late at night can cause discomfort and indigestion, which may interfere with your ability to sleep soundly. If you’re hungry before bed, opt for a light snack with a small portion.
Physical activity can promote better sleep because it helps regulate your energy levels and reduce your stress. However, try not to exercise too close to bedtime since this can make it harder for your body to wind down. Aim to finish any intense workouts at least several hours before you plan to sleep.
Despite your best efforts, there will inevitably be times when your sleep will get disrupted. Here’s how to manage those moments.
If you have a particularly busy night (due to exams, papers, or unexpected obligations), don’t stress about one night of poor sleep. Instead, prioritize your recovery by getting back on track the next night. Avoid compensating with excessive caffeine, which can perpetuate the cycle of sleep disruption.
If you are exhausted during the day, a short nap can help refresh you. Aim for a 20- to 30-minute nap in the early afternoon. Longer naps can interfere with your nighttime sleep schedule and leave you feeling groggy.
If anxiety is keeping you up at night, try mindfulness or deep breathing exercises to help calm your mind. Apps like Calm or Headspace offer guided meditations specifically designed for sleep. You can also try progressive muscle relaxation to ease physical tension.
It’s so easy to fall into the trap of sacrificing sleep in favor of more law school study time. However, building and maintaining a consistent sleep schedule will ultimately enhance your academic performance, mental health, and overall well-being. By prioritizing sleep, you can improve your focus, boost your memory retention, and navigate the challenges of law school with more energy and resilience.
Sleep isn’t a luxury; it’s necessary for success in law school and beyond.
