Sleep Resources

Sleep is one of the most important factors that contributes to wellness. Despite its importance, students across college campuses report that sleep difficulties are a major health concern that impacts academic performance. Here you'll find information about the importance of sleep and how to catch some quality Zs.

Sleep Hygiene

Sleep hygiene refers to the array of behaviors that are necessary for getting quality sleep. Not only do your nighttime behaviors impact your sleep, but also your daytime routines. These habits are the most important thing you can change to improve your sleep. If you have difficulty sleeping or want to improve your sleep, try following these tips:

Use your bedroom only for sleeping and intimacy

If you have trouble falling asleep don't study, answer email, look at your phone, or do anything else that might stimulate thought while in bed.

Keep a consistent sleep schedule

Wake up and go to bed around the same time daily — even on weekends or vacations. Set a bedtime that is early enough for you to get at least 7 hours of sleep.

Avoid lying awake in bed

Avoid lying awake in bed for long periods of time. If you can't fall asleep within 20-30 minutes, get out of bed and do something relaxing until you feel sleepy.

Keep the room you sleep in dark

Even low light can stimulate the wake cycle.

Sleep in a cool room

Sleep is better in a cool room, around 65°F - 70°F. As we fall asleep the body naturally cools down at the core and sends heat to the extremities.

Avoid Noisy Environments

Turn off cell phones, or put them in “Do Not Disturb Mode” while sleeping. White noise machines, fans, or ear plugs can be helpful in drowning out other sounds outside of your control.

No large meals before bedtime

Don't eat a large meal before bedtime. If you're hungry at night, try a light snack.

Exercise Regularly

Exercise regularly during the day so that your body feels tired enough to want rest at bedtime. Allow 3-4 hours after exercise for your body core to cool down before trying to sleep.

Limit Your Napping

Limit your napping to a single nap of less than one hour, no later than 3PM. Frequent or long napping can inhibit our ability to fall asleep and get good quality sleep during the night.

Avoid Alcohol, Caffeine and Nicotine before Bed

Avoid consuming alcohol, caffeine, and nicotine before bedtime. These items can stimulate the brain or inhibit the production of melatonin (an important hormone for sleep).

Establish a Bedtime Routine

Establish a relaxing bedtime routine. This may involve meditation, deep breathing exercises, essential oils, listening to soothing music, or something else unique to you.

Request a workshop

Sleep: From A to Zzzz

Do you pull frequent all-nighters? Do you find yourself dozing off in classes? Are you giving your snooze button a workout? Inadequate sleep can negatively impact your academic performance, relationships and overall well-being. Through this workshop, you will learn how to create a more sleep-friendly environment, make the most of naptime and wake up feeling more rested.

Request this workshop for your hall, club, group, or class.