Table 1.

Summary of the key aspects of maintaining a healthy circadian rhythm for college students

Aspect	Recommendation	Details
Consistent sleep schedule	Regular sleep and wake times	Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends
	Adequate sleep duration	Aim for 7–8 hours of sleep per night to ensure optimal functioning during the day
Appropriate light exposure	Morning light exposure	Exposure to natural light in the morning is vital for resetting the circadian clock and promoting wakefulness
	Limit light at night	Minimize exposure to artificial light, especially blue light from screens, in the evening to help signal to the body that it is time to wind down for sleep
Meal timing	Regular meal times	Eating meals at consistent times each day supports the alignment of peripheral clocks in the body and is associated with better metabolic health and weight management
	Avoid late-night eating	Avoid consuming large meals late at night as it can interfere with sleep and metabolism
Physical activity	Regular exercise	Engage in daily physical activity, especially in the morning or early afternoon, to help regulate sleep patterns and improve overall circadian rhythm stability. Avoid vigorous exercise close to bedtime
Limiting stimulants	Reduce caffeine and alcohol	Limit the consumption of caffeine and alcohol, especially in the hours leading up to bedtime, as they can interfere with sleep quality and circadian rhythms
Sleep-friendly environment	Optimize the sleep environment	Enhance sleep quality by optimizing the sleep environment
Smartphone use in bed	Limit screen time before bed	Turn off screens at least an hour before bed to avoid delaying sleep onset by suppressing melatonin production
Education and awareness	Health education programs	Colleges can offer programs and workshops to educate students on the importance of sleep and strategies to maintain healthy circadian rhythms