The student participants kept daily sleep diaries over a period of two-to-eight weeks, completed questionnaires and provided written reports. Fitbit sleep tracker data was collected from a subsample of participants.

The team found that students learning remotely in the summer 2020 session went to bed an average of 30 minutes later than pre-pandemic students. They slept less efficiently, less at night and more during the day, but did not sleep more overall despite having no early classes and 44 per cent fewer work days compared to students in previous semesters.

"One very consistent finding is a collective delay of sleep timing -- people go to bed and wake up later," says Mistlberger. "Not surprisingly, there is also a marked reduction in natural light exposure, especially early in the day. The lack of change in sleep duration was a bit of a surprise, as it goes against the assumption that young adults would sleep more if they had the time."

Self-described night owls were more likely to report a greater positive impact on their sleep, getting to sleep in, instead of waking up early for that morning class, while morning types were more likely to report a negative response to sleeping later than usual.

Sleep plays an important role in immune functioning and mental health, which is why good sleep habits are crucial.

"My advice for students and anybody working from home is to try to get outside and be active early in the day because the morning light helps stabilize your circadian sleep-wake cycle -- this should improve your sleep, and allow you to feel more rested and energized during the day," says Mistlberger.

Read more from Health