The Best and Worst Colleges for Sleep (2020)

byRose MacDowell
Updated: August 16, 2023

Our Methodology

We chose our best and worst colleges for sleep using key health and sleep-related factors. We started with a list of colleges that already boast a pretty well-slept population — on average, the students get around seven hours of sleep each night. Then we tied in some other important metrics, including obesity rates, average number of steps taken per day, air quality, and body mass index (BMI).

Why did we choose these metrics in particular? We looked at the latest research and found a strong connection between sleep and certain behaviors and environmental factors. For example:

Top Ten Best Colleges for Sleep

Here it is — our list of stand-out colleges for sleep. Massachusetts is the big winner on this list, holding down eight of the top ten spots. Why? State obesity rates are relatively low, and many residents get regular aerobic exercise. Air pollution is moderate compared to many other states, and the body mass index of Massachusetts residents is one of the healthiest in the country.

Tufts University, Medford, Massachusetts(Sleep Score: 7.73)
Students at this picturesque “Little Ivy” in the suburbs of Boston get the best sleep of any on our list. Though they tend to hit the hay later than students at many other colleges, they manage to get 7.01 hours of sleep a night. Not the eight hours recommended by experts, but more than many of their peers. They also get almost the ideal amount of exercise and have a favorable average BMI compared to students at other schools, which contributes to their strong slumber numbers.
Harvard University, Cambridge, Massachusetts (Sleep Score: 7.71)
Harvard students snooze just down the road from Tufts, and actually beat their rivals by a few minutes of sleep a night. So why the lower sleep score? A tad less exercise may make their sleep less efficient, and their average BMI is a touch higher. They also get less sleep on weekends, bringing down their average overall. Still an impressive showing in a state filled with students who know how to sleep.
Northeastern University, Boston, Massachusetts (Sleep Score: 7.67)
With a total sleep time of just under seven hours a night, Northeastern students grab third place on our list. They wake up earlier than students at the top two colleges, and go to sleep a good twenty minutes earlier, as well. Their average BMI is higher, so we knocked down their score a few notches for that. They also take fewer steps on the weekends, which may affect their sleep quality and general health.
Boston College, Chestnut Hill, Massachusetts (Sleep Score: 7.63)
With alumni like Doug Flutie and Amy Poehler, Boston College boasts an interesting and diverse student population. Their students come in second for sleep time, but their total sleep score brings them to number four on our list. Why? It all comes down to exercise. BC students take fewer steps on weekdays and weekends, which makes them more likely to suffer from inefficient or disrupted sleep.
Cambridge College, Cambridge, Massachusetts(Sleep Score: 7.59)
Cambridge College, a private college for adult education, ranks number five on our list. A range of class schedules may be why its students get more shut-eye than any others on our list, even though many Cambridge College students work or have families. Their average sleep and wake time is among the earliest of all the students in our top ten, but they exercise significantly less. Though this may be due to busy work and school schedules, it does bring down the school’s overall sleep score.
University of Vermont, Burlington, Vermont(Sleep Score: 7.57)
Heading north, our next school is located in one of the cleanest cities in the country, Burlington. UV students average some of the earliest sleep and wake times, giving them a total sleep time of 7.2 hours on weekdays. They don’t do quite as well as some of their neighbors to the south on exercise or BMI, though. which explains why they rank at number six.
California Polytechnic State University, San Luis Obispo, California(Sleep Score: 7.57)
Swinging out to the west coast, we find California Polytechnic State University, or Cal Poly for short. San Luis Obispo is one of the country’s cleanest cities, boosting Cal Poly’s score as a school for healthy sleepers. Less exercise on weekends and higher state obesity rates bring Cal Poly’s score to number seven.
Boston University, Boston, Massachusetts(Sleep Score: 7.55)
BU’s 18,000 students log less total sleep time than those at Tufts and Harvard, snoozing just under seven hours a night. Freshmen are required to live on campus, which may make sleep challenging for some students. BU students take fewer steps overall and have a slightly higher BMI, but still sleep well enough to land in our top ten.
Massachusetts Institute of Technology, Cambridge, Massachusetts(Sleep Score: 7.55)
Judging by their average bedtime of 1:08 am (1:45 am on weekends!), the students at MIT are true night owls. They spend the least amount of time in bed of any students on our list, but still manage to sleep almost seven hours a night. Though they exercise about as much as students at other top schools, their late snooze time keeps MIT students from rising higher on our list.
University of Massachusetts, Amherst, Massachusetts(Sleep Score: 7.47)
Located ninety miles from Boston in Western Massachusetts, the bucolic setting of the University of Massachusetts at Amherst seems designed for a good night’s sleep. So how do the school’s students stack up against others when it comes to slumber? They sleep a few minutes longer than students at MIT, but still average less than seven hours a night during the week. Exercise and BMI metrics are in the ballpark with other schools, but less sleep on weekends keeps UMass Amherst students squarely in the number ten spot.

Top Five Worst Colleges for Sleep

Let’s take the five worst colleges for sleep in reverse order. Remember — total sleep time is just one factor we take into consideration. Air quality, BMI, and other health-related metrics all contribute to our final ranking. Now, on to the bottom five.

Texas Christian University, Fort Worth, Texas(Sleep Score: 3.24)
Students at Texas Christian University may sleep about seven hours nightly, but they do it in one of the country’s most polluted cities. State obesity rates are also sky-high, increasing the chance that students here are grappling with asthma or sleep apnea. On the plus side, Texas Christian University students get a fair number of steps in every day and do a good job of sleeping in on weekends.
University of Mississippi, Oxford, Mississippi(Sleep Score: 3.21)
The University of Mississippi — or “Ole Miss”— is the state’s largest university. Students here rack up some respectable sleep time: 7.12 hours on weekdays and 7.55 on weekends. So, what accounts for their position in the bottom five? The state is number two in the nation for obesity. That, along with lower rates of regular exercise, puts the Ole Miss student body at higher risk of obesity-related sleep issues.
Rice University, Houston, Texas(Sleep Score: 3.16)
Rice University gets high marks for academics, but low marks for sleep. Not only do Rice students sleep just 6.94 hours on weeknights, but their school is located in one of the most polluted cities in the US. Add in a high state obesity ranking and only moderate rates of exercise, and you’ve got the number three school on our bottom five list.
Mississippi State University, Starkville, Mississippi(Sleep Score: 3.07)
Students at Mississippi State University sleep less than seven hours each night on average, but that’s not the only reason they’re at number two. They take fewer steps than students at many of our top-ranked colleges and live in a state where almost 40% of the population is obese. Both obesity and lower rates of exercise make it more likely that Mississippi State students have trouble sleeping due to sleep disorders, poor fitness, or high BMI. This combination of factors puts MSU near the bottom of our list of sleep-friendly schools.
West Virginia University, Morgantown, West Virginia(Sleep Score: 3.07)
Number one on our list of Top Five Worst Colleges for Sleep is West Virginia University. Though students here sleep around seven hours each night, they take several thousand fewer steps than students at many of the colleges on our list (just 6500 steps on weekends). Poor exercise habits combined with the nation’s highest rate of obesity puts West Virginia University students at high risk of obstructive sleep apnea and other obesity-related illnesses, such as diabetes. These conditions can negatively influence sleep and academic performance, both essential to well-being and success during the college years.

Our Complete List of Colleges

Didn’t see your college in the top ten or bottom five? Check out our complete list of colleges and the metrics we used, including overall sleep scores, total sleep times, and other important slumber-related factors.

Universities	Sleep Score	Sleep Time	City Air Quality	Steps	State Obesity
Tufts University – Medford, MA	7.73	7.01		9733	25.7
Harvard University – Cambridge, MA	7.71	7.02		9605	25.7
Northeastern University	7.67	6.96		9592	25.7
Boston College – Chestnut Hill, MA	7.63	7.11		8773	25.7
Cambridge College – Cambridge, MA	7.59	7.25		8219	25.7
University of Vermont	7.57	7.2	Cleanest City	8470	27.5
California Polytechnic State University – San Luis Obispo, CA	7.57	7.03	Cleanest City	8192	26.9
Boston University	7.55	6.94		9044	25.7
Massachusetts Institute of Technology	7.55	6.84		9249	25.7
University of Massachusetts Amherst	7.47	6.86		8769	25.7
Princeton University	7.47	6.96		8574	25.7
Rutgers University	7.23	6.91		7359	25.7
Syracuse University	7.22	6.87	Cleanest City	7878	27.6
Yale University – New Haven, CT	7.22	7.01		9688	27.4
Brown University – Providence, RI	7.21	7.13		9741	27.7
University of Buffalo - SUNY	7.08	6.76	Cleanest City	7447	27.6
Stanford University	7.01	6.9		8121	26.9
Santa Clara University	6.97	6.97		7707	26.9
UC Santa Cruz	6.95	6.87		8029	26.9
University of Connecticut – Storrs, CT	6.92	7.03		8170	27.4
Fordham University	6.92	6.97		8476	27.6
Army / Navy / Coast Guard	6.86	6.38		9655	27.4
University of Colorado – Denver, CO	6.82	7.21	Most Polluted City	7976	23
Cornell University	6.82	6.81		8617	27.6
University of California, Santa Barbara	6.81	6.88		7289	26.9
American University – Washington, DC	6.77	7.16		9011	28.7
George Washington University – Washington, DC	6.77	7.04		9193	28.7
Claremont Colleges	6.75	6.85		9493	26.9
Georgetown University – Washington, DC	6.73	7		9203	28.7
Stony Brook University - SUNY	6.72	7.04		7327	27.6
UC Davis, University of California	6.71	6.75		7184	26.9
University of California Irvine	6.71	6.73		7175	26.9
University of Virginia	6.7	7.06	Cleanest City	8865	30.4
University of Denver – Denver, CO	6.7	7.07	Most Polluted City	7845	23
Dartmouth College – Hanover, NH	6.66	7.04		10045	29.6
The College of William and Mary – Williamsburg, VA	6.58	7.12	Cleanest City	8105	30.4
University of Rochester	6.56	6.91		6943	27.6
University of Southern California	6.49	6.86		8198	26.9
University of New Hampshire – Durham, NH	6.44	7.33		8137	29.6
Virginia Commonwealth University	6.44	6.85	Cleanest City	8234	30.4
Rensselaer Polytechnic Institute	6.44	6.82		6749	27.6
Washington State	6.41	6.99		7603	28.7
Florida State University – Tallahassee, FL	6.31	7.13	Cleanest City	7225	30.7
University of Florida – Gainesville, FL	6.31	7.01	Cleanest City	7631	30.7
University of South Florida – Tampa, FL	6.27	7.13	Cleanest City	7046	30.7
University of Minnesota	6.17	6.99		8506	30.1
Arizona State University	6.17	6.86		7990	29.5
The University of Arizona	6.13	6.95		7646	29.5
Oregon State University – Corvallis, OR	6.13	7.12		7609	29.9
Air Force Academy	5.06	6.47		8927	29.5
Wake Forest University – Winston-Salem, NC	5.98	7.12	Cleanest City	9040	33
University of Miami	5.97	6.98		8390	30.7
Northwestern University	5.92	6.81		10377	31.8
Penn State University	5.89	6.94		8533	30.9
Virginia Tech University	5.86	6.83		7784	30.4
University of Maryland	5.81	6.96		8111	30.9
DePaul University – Chicago, IL	5.78	7.17		8690	31.8
George Mason University	5.78	6.91		7167	30.4
University of Wisconsin Madison – Madison, WI	5.68	7.08		8675	32
University of San Diego	5.67	7.22	Most Polluted City	8139	26.9
San Diego State University – San Diego, CA	5.63	7.02	Most Polluted City	8539	26.9
University of California, Los Angeles	5.61	6.84	Most Polluted City	8757	26.9
Michigan State University – East Lansing, MI	5.6	7	Cleanest City	7520	33
New York University	5.58	6.85	Most Polluted City	9685	27.6
Lehigh University	5.57	6.75		7487	30.9
Marquette University – Milwaukee, WI	5.46	7.02		7799	32
San José State University	5.45	6.87	Most Polluted City	7994	26.9
San Francisco State University	5.43	6.94	Most Polluted City	7716	26.9
Illinois State University	5.42	6.88		7734	31.8
University of California San Diego	5.37	6.85	Most Polluted City	7604	26.9
University of Nebraska – Lincoln, NE	5.35	7.1	Cleanest City	7712	34.1
University of Utah – Salt Lake City, UT	5.34	7.11	Most Polluted City	7990	27.8
Miami University – Oxford, OH	5.34	7.12	Cleanest City	7258	34
University of Michigan	5.3	6.92		8684	33
Emory University	5.29	6.94		7900	32.5
University of South Carolina – Columbia, SC	5.27	7.14	Cleanest City	7432	34.3
University of Georgia	5.27	6.99		7603	32.5
Columbia University	5.26	6.68	Most Polluted City	8718	27.6
University of North Carolina System	5.24	6.95		8414	33
Duke University	5.24	6.88		8641	33
University of Delaware – Newark, DE	5.19	7.11		8344	33.5
Case Western Reserve University	5.18	6.71	Cleanest City	7700	34
The University of Texas at Austin	5.18	6.88	Cleanest City	8467	34.8
University of Missouri	5.16	7.06	Cleanest City	8147	35
Brigham Young University, Provo, Utah	5.12	6.79	Most Polluted City	7854	27.8
University of Iowa – Iowa City, IA	5.11	7.14	Cleanest City	8058	35.3
University of Washington	5.11	6.94	Most Polluted City	8828	28.7
University of Notre Dame	5.07	6.69		9820	34.1
Tulane University – New Orleans, LA	5.04	7.2	Cleanest City	9751	36.8
Vanderbilt University	5.02	7.06		9049	34.4
Miami University – Oxford, OH	5.02	7.12		8159	34
North Carolina State University – Raleigh, NC	5	7.04		6820	33
Iowa State University	4.99	6.98	Cleanest City	7854	35.3
The Ohio State University	4.98	6.96		8550	34
University of Oregon – Eugene, OR	4.97	7.23	Most Polluted City	9074	29.9
University of Dayton – Dayton, OH	4.9	7.06		7793	34
University of Nevada	4.87	7.21	Most Polluted City	7962	29.5
Indiana State University	4.87	6.92		8154	34.1
Clemson University – Clemson, SC	4.83	7.13		7700	34.3
Purdue University	4.75	6.76		7990	34.1
Auburn University – Auburn, AL	4.72	7.17	Cleanest City	7508	36.2
Saint Louis University – Saint Louis, MO	4.7	7.06		8349	35
Kansas State University	4.66	6.93		7568	34.4
Kansas State University	4.62	6.88		7589	34.4
University of Alabama – Tuscaloosa, AL	4.6	7.01	Cleanest City	7348	36.2
Tennessee State University	4.6	6.93		7328	34.4
Washington University St. Louis	4.6	6.86		8421	35
University of Pittsburgh – Pittsburgh, PA	4.53	7.03	Most Polluted City	9003	30.9
Texas A&M University	4.52	6.98		7345	34.8
Oklahoma State University – Stillwater, OK	4.52	7.02		7334	34.8
The University of Oklahoma	4.5	7.01		7234	34.8
Loyola University Maryland	4.47	7	Most Polluted City	8702	30.9
Johns Hopkins University	4.47	6.96	Most Polluted City	8916	30.9
Villanova University – Villanova, PA	4.45	7.06	Most Polluted City	8383	30.9
Baylor University, TX	4.44	6.89		7279	34.8
University of Nevada, Las Vegas	4.41	6.96	Most Polluted City	6547	29.5
University of Pennsylvania	4.41	6.72	Most Polluted City	9167	30.9
Texas Tech University, TX	4.38	6.92		6836	34.8
University of Arkansas – Fayetteville, AR	4.35	7.15	Cleanest City	7021	37.1
Drexel University	4.35	6.83	Most Polluted City	8504	30.9
Temple University	4.35	6.86	Most Polluted City	8459	30.9
Carnegie Mellon	4.31	6.78	Most Polluted City	8502	30.9
University of Houston, TX	4.3	6.81		6830	34.8
University of Chicago	4.18	6.81	Most Polluted City	9215	31.8
University of Louisville	4.02	6.94		7708	36.6
Louisiana State University	3.9	6.95		7389	36.8
Georgia Tech	3.75	6.82	Most Polluted City	8103	32.5
Ohio University	3.4	6.93	Most Polluted City	8236	34
University of Cincinnati – Cincinnati, OH	3.36	7.03	Most Polluted City	7850	34
Texas Christian University – Fort Worth, TX	3.24	7.01	Most Polluted City	8369	34.8
University of Mississippi – University, MS	3.21	7.12		7391	39.5
Rice University, TX	3.16	6.94	Most Polluted City	8216	34.8
Mississippi State	3.07	6.86		7465	39.5
West Virginia University – Morgantown, WV	3.07	7		7105	39.5

Why Sleep Matters

No matter what your age, healthy sleep is important for optimum health. Studies show that poor sleep is associated with lower grades, less social involvement, and a higher risk of mental health issues. (4) Students who report the most disturbed sleep are more likely to suffer from anxiety, suicidal thoughts, feelings of depression, and loneliness.

In addition to mental health, sleep affects the ability to learn and remember concepts. Studies of first-year college students show that academic achievement is strongly linked to healthy sleep, and that sleep is more important than any other factor, including work, religion, social support, and time management. (5)

Sleep also has a profound impact on your physical health. If you haven’t slept enough, you’re more likely to catch a cold or flu and crave simple carbohydrates like sugar. (6) Sleep deprivation impacts your metabolism, making you more likely to gain weight and feel sluggish. Lack of sleep raises your risk of nodding off while in class or while driving, increasing your chance of accident or injury.

Over the long term, poor sleep is associated with dementia, cardiovascular disease, obesity, and clinical depression. Making sleep a priority is essential not only to a good college experience, but to a healthy and happy life.

Good Habits = Good Sleep

College and healthy sleep don’t have to be incompatible. A good night’s sleep starts with good sleep hygiene, a set of actions intended to promote healthy slumber. Good sleep hygiene can help you pinpoint behaviors that contribute to poor sleep and replace them with slumber-friendly habits. (7)

Note: Good sleep hygiene is not a cure for sleep disorders such as chronic insomnia. Chronic insomnia is more effectively treated by the Cognitive Behavioral Therapy for Insomnia protocol (CBT-I), designed specifically for persistent insomnia symptoms. If you’ve suffered from insomnia for three months or longer, see a sleep specialist for diagnosis and treatment.

The good sleep hygiene checklist includes:

Regular sleep and wake times. Keep your circadian rhythm — your body’s internal clock — regulated by going to sleep and waking up at the same time every day. Set your alarm for the same time on weekdays, and no more than twenty minutes later on weekends
Not napping. It might be tempting to squeeze in a nap between classes, but napping can reduce your nighttime “sleep drive” and make falling asleep more difficult. Though a brief nap can make you feel more alert, it can throw off your circadian rhythm, especially if you experience occasional insomnia
Avoiding caffeine and alcohol before bed. Alcohol and caffeine can keep you from falling or staying asleep. Drinking alcohol can make you wake up during the night once it wears off. (8) Caffeine blocks the effects of melatonin, a sleep-promoting hormone, and adenosine, a neurotransmitter that rises over the course of the day and causes sleepiness. Caffeine can influence sleep even when consumed only in the morning, but is particularly disruptive if you drink it later in the day
Creating a dark, quiet, and cool sleeping environment. The body is less able to sweat and shiver during sleep, making a cooler room temperature of around sixty-five degrees important for good slumber. Studies show that sleeping with any form of light can raise the risk of depression, obesity, and certain types of cancers. Ideally, all sources of light such as electronics and outlets should be covered before sleeping, and blackout drapes installed to block outside light. Noise is one of the most common causes of interrupted sleep. Noise can be minimized with the use of earplugs, white noise machines, or phone apps that produce a soothing sound
Turning off your phone, TV, and computer at least an hour before bed. Blue light from electronics like phones and video games acts on the brain in a similar way to sunlight. (9) To keep your circadian rhythm regulated, avoid blue light for at least an hour before bed, or use glasses called “blue blockers” that are designed to block blue light
Not studying in bed. Avoid associating your bed with thinking or other activities by studying, reading, or watching television in another room or part of your bedroom. Don’t go to bed until you’re ready to sleep, and avoid looking at your phone once you’re in bed
Exercising regularly in the morning or afternoon. Regular exercise can reduce stress and help you sleep better. (10) Because the body’s core temperature can stay elevated for several hours after exercise and delay sleep, experts suggest exercising in the morning or afternoon
Allotting enough time for sleep.If you’re only in bed for five hours each night, you won’t have a chance to get the recommended amount of sleep — make sure you’re putting aside enough time to get your forty winks
Avoiding heavy meals before bed. A heavy meal too close to bedtime can cause the digestive system to “wake up” when it should be less active. This can throw off the circadian rhythm and cause fragmented sleep. With the exception of small, high-protein snacks, avoid eating within 2-3 hours of bedtime to give your body enough time to digest
Getting out of bed if you can’t sleep after twenty minutes. Racing thoughts, physical tension, or an irregular sleep schedule can make falling asleep difficult. If you can’t sleep after twenty minutes, experts recommend getting up and engaging in a quiet activity until you feel sleepy. This will help you avoid associating the bed with anxiety or lying awake

References

Beccuti G, Pannain S., Sleep and obesity, Current Opinion in Clinical Nutrition and Metabolic Care, July 2011
Grandner MA, Schopfer EA, Sands-Lincoln M, Jackson N, Malhotra A., The Relationship between Sleep Duration and Body Mass Index Depends on Age, Obesity, December 23, 2015
Kline CE., The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement, American Journal of Lifestyle Medicine, Nov-Dec. 2014
Kathryn M. Orzech PhD , David B. Salafsky MPH & Lee Ann Hamilton MA, CHES, The State of Sleep Among College Students at a Large Public University, Journal of American College Health, August 8, 2011
Hershner SD, Chervin RD., Causes and consequences of sleepiness among college students, Nature and Science of Sleep, June 23, 2014
Tanja Lange, Effects of sleep and circadian rhythm on the human immune system, Annals of the New York Academy of Sciences, April 13, 2010
Brown FC, Buboltz WC Jr, Soper B., Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students, Behavioral Medicine, Spring 2002
Popovici I, French MT., Binge Drinking and Sleep Problems among Young Adults, Drug and Alcohol Dependence, Sep. 1, 2013
Anne-Marie Chang, Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness, PNAS, Nov. 26, 2014
M. Dworak, Intense exercise increases adenosine concentrations in rat brain: Implications for a homeostatic sleep drive, Neuroscience, December 19, 2007

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Rose MacDowell

Rose is the former Chief Research Officer at Sleepopolis. An incurable night owl, she loves discovering the latest information about sleep and how to get (lots) more of it. She is a published novelist who has written everything from an article about cheese factories to clock-in instructions for assembly line workers in Belgium. One of her favorite parts of her job is connecting with the best sleep experts in the industry and utilizing their wealth of knowledge in the pieces she writes. She enjoys creating engaging articles that make a difference in people’s lives. Her writing has been reviewed by The Boston Globe, Cosmopolitan, and the Associated Press, and received a starred review in Publishers Weekly. When she isn’t musing about sleep, she’s usually at the gym, eating extremely spicy food, or wishing she were snowboarding in her native Colorado. Active though she is, she considers staying in bed until noon on Sundays to be important research.

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