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
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
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 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
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.