Sleep Difficulties

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.
• 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.