Good sleep is essential for academic success and overall well-being. There are many ways to get the most out of sleep and rest, even with a busy schedule. Try implementing a couple of these tips at a time to see what works best for you.
Tips for Better Sleep: Zzzs Get Degrees
Waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep at night.
Caffeine stays in your system longer than you might think, so try avoiding it after 2 p.m. Replace caffeinated drinks with herbal tea, seltzer water or other noncaffeinated beverages.
Pay attention to how napping affects your nighttime sleep and daily energy. If naps interfere with your ability to fall asleep at night or disrupt your schedule, you may want to limit them. If you choose to nap, keep it brief—around 10-30 minutes is ideal for a quick refresh without affecting nighttime sleep.
Try to avoid eating meals or snacks within two hours of bedtime when possible, allowing your body to focus on rest rather than digestion. If you’re hungry before bed, steer clear of foods that are spicy, acidic or high in sugar. Instead, opt for sleep-friendly foods like fruit, nuts, yogurt and oatmeal.
Devices stimulate your brain, making it harder to fall asleep. If you do use your phone or laptop before bed, stick to content that makes you feel good rather than stressful news or emails. Consider setting a timer to remind yourself when to put devices away.
Find activities that help you wind down consistently each evening. This could include gentle stretching, restorative yoga or using apps like Headspace for sleep meditation. Try to avoid strenuous exercise at least two hours before bedtime. The key is to keep your routine relaxing and repeat it nightly.
While alcohol and cannabis may help you fall asleep initially, they can disrupt sleep quality and prevent you from staying asleep. Instead, try sleep-friendly tools like sleep masks, earplugs or apps that block background noise. When it comes to supplements such as melatonin and magnesium, be mindful about how supplements can disrupt sleep cycles, possibly interact with medications and cause daytime sleepiness. Consider some of the behavioral strategies outlined in this guide for better sleep.
Sleep Kits
Place a free sleep kit order today!
FREE sleep kits are available to request from Barnes Center Health Promotion by individuals looking to enhance their personal sleep. All sleep kits include the following items.
- Eye Mask: Blocks out disruptive light. Can be helpful for individuals who are sensitive to light or whose sleep space may have unexpected/uncontrollable light.
- Ear Plugs: Blocks out noise. Can be helpful for individuals sensitive to noise when sleeping or whose sleep space may have unexpected/uncontrollable noise.
- Caffeine-Free Tea: Drinking caffeine-free tea consistently as part of a bedtime routine can promote relaxation and cue the body for sleep.
- Sleep Journal: Whether it’s through a guided prompt, writing down feelings or thoughts, doodling or making a simple to-do list, taking a few minutes to declutter the brain can help to reduce stress and slow the brain down before bed.
- Body Lotion Sample: Applying aromatherapy products, like lavender, can produce calming effects. Building self-care into a nighttime routine can also cue the body for sleep.
- Sleep Tips and Resource Information
Students can order a sleep kit using the Sleep Kit Request Form. Once the request is submitted, kits will typically be ready for pickup within 24-48 hours. Students will get an email when their order is ready for pickup.
Students can pick up their order through the pickup station located outside of the Barnes Center Health Promotion office across from the Pharmacy.
Need More Support?
Have you tried the sleep tips above and feel that you still need additional help or support? Schedule an appointment with Barnes Center Health Care or Barnes Center Counseling to discuss further care options.
Additional Resources
Explore the list of additional resources below that support sleep and rest.