Sleep Difficulties Resources

Getting good sleep is a challenge for many college students. But, good sleep habits can strongly impact our mood, stress, concentration, and wellbeing.

Tips For a Good Night’s Sleep

Focus on the basics.

Try to go to sleep and get up at the same time every day, even on the weekends.
Create a bedtime ritual for yourself. These are a series of steps that you do every night before going to bed that help you feel ready for bed.
Incorporate progressive muscle relaxation into your bedtime ritual: Progressive Muscle Relaxation for Sleep
Limit screens as much as you can before going to bed. Even cutting out blue light from your phone, laptop, or tablet for 15-20 minutes before getting ready for sleep can help.
Limit naps. If you can, cut out naps entirely. If you feel like you really need a nap, limit it to 30 minutes or less.
If you’re unable to fall asleep (or fall back asleep) after trying for 20-30 minutes, get out of bed and do something relaxing (like reading a book or listening to soothing music). Go back to bed when you feel sleepy.

Improve your sleep environment.

To increase the association between your bed and sleep, limit using your bed to just sleep and sex.
Keep your room as dark as possible, or wear a sleep mask if your roommate(s) need the lights on.
Limit noise in your bedroom. A white noise machine or earplugs can help to eliminate noise from roommates, neighbors, or your neighborhood.
Keep your room cool. If you can adjust the temperature, aim for somewhere between 60-70 degrees. If not, try using a fan to help adjust the temperature.

Adjust your nutrition and exercise habits.

Regular movement and exercise can help physically tire you out, making it easier to fall and stay asleep.
Reduce or eliminate alcohol before bed. Alcohol, even in small amounts, can disrupt your sleep cycle.
Reduce your caffeine intake. Start by cutting out what would normally be your “last” caffeinated beverage of the day. Ideally, keep caffeine consumption limited to before noon.