{"id":18588,"date":"2026-04-27T18:12:03","date_gmt":"2026-04-27T22:12:03","guid":{"rendered":"https:\/\/experience.syracuse.edu\/bewell\/2026\/04\/27\/get-better-sleep-with-these-expert-backed-tips\/"},"modified":"2026-04-27T18:12:03","modified_gmt":"2026-04-27T22:12:03","slug":"get-better-sleep-with-these-expert-backed-tips","status":"publish","type":"post","link":"https:\/\/experience.syracuse.edu\/bewell\/2026\/04\/27\/get-better-sleep-with-these-expert-backed-tips\/","title":{"rendered":"Get Better Sleep With These Expert-Backed Tips"},"content":{"rendered":"<div class=\"block-page-wrapper\">\n<div class=\"acf-innerblocks-container\">\n<div class=\"block-post-page block-interior-page\">\n<div class=\"acf-innerblocks-container\">\n<section class=\"block-deluxe-page-hero\" data-layout=\"two-columns\" data-has-image=\"true\">\n<div class=\"block-deluxe-page-hero__inner\">\n<div class=\"block-deluxe-page-hero__image_wrapper\">\n\t\t\t\t\t\t\t\t\t<a class=\"block-deluxe-page-hero__category\" href=\"https:\/\/news.syr.edu\/section\/campus-community\/\"><br \/>\n\t\t\t\t\t\tCampus &amp; Community\t\t\t\t\t<\/a>\n<p><img decoding=\"async\" alt=\"Get Better Sleep With These Expert-Backed Tips\" src=\"https:\/\/news.syr.edu\/wp-content\/uploads\/2026\/04\/Sleep-Resources-SU-Today-Featured-1120x840.jpg\" class=\"block-image__image\" loading=\"lazy\" \/><\/p>\n<div class=\"block-deluxe-page-hero__caption\">\n<p>Students close their eyes and enjoy a moment of relaxation in the massage chairs, located in the Crowley Family MindSpa in the Barnes Center at The Arch. (Photo by Marilyn Hesler)<\/p>\n<\/div>\n<\/div>\n<div class=\"block-deluxe-page-hero__content\">\n<div class=\"block-deluxe-page-hero__category-wrapper\">\n\t\t\t\t\t\t<a class=\"block-deluxe-page-hero__category\" href=\"https:\/\/news.syr.edu\/section\/campus-community\/\"><br \/>\n\t\t\t\t\t\t\tCampus &amp; Community\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n<h2 class=\"block-deluxe-page-hero__heading\">Get Better Sleep With These Expert-Backed Tips<\/h2>\n<div class=\"block-deluxe-page-hero__description\">With finals approaching, Barnes Center Director of Counseling Carrie Brown shares why sleep is essential and how students can get more of it.<\/div>\n<div class=\"block-deluxe-page-hero__meta\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"block-deluxe-page-hero__author\" href=\"https:\/\/news.syr.edu\/author\/john-boccacino\/\">John Boccacino<\/a><br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"block-deluxe-page-hero__date\">April 27, 2026<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<\/div>\n<div class=\"block-deluxe-page-hero__share-bar\">\n<div class=\"block-deluxe-page-hero__share-bar-reading\" data-word-count=\"\">\n\t\t\t\t\t\t<span class=\"block-deluxe-page-hero__share-bar-reading-label\">Estimated Reading Time: <span class=\"block-deluxe-page-hero__share-bar-reading-time\"><\/span><\/span>\n\t\t\t\t\t<\/div>\n<div class=\"block-deluxe-page-hero__share-bar-group\">\n<div class=\"block-deluxe-page-hero__share-bar-reading-print\">\n\t\t\t\t\t\t\t<button type=\"button\" class=\"block-deluxe-page-hero__print-btn\" aria-label=\"Print this article\"><br \/>\n\t\t\t\t\t\t\t\tPrint<br \/>\n\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t<\/div>\n<div class=\"block-deluxe-page-hero__share-bar-reading-share\">\n\t\t\t\t\t\t\t<button type=\"button\" class=\"block-deluxe-page-hero__share-btn\" aria-label=\"Share this article\"><br \/>\n\t\t\t\t\t\t\t\tShare<br \/>\n\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<p>\t<!-- Video Modal --><\/p>\n<div class=\"video-modal\" role=\"dialog\" aria-labelledby=\"video-modal-title-deluxe-page-hero\" aria-hidden=\"true\">\n<div class=\"video-modal__overlay\">\n<div class=\"video-modal__content\">\n\t\t\t\t<button class=\"video-modal__close\" aria-label=\"Close video modal\" title=\"Close video\">\u00d7<\/button>\n<h2 class=\"sr-only\">Video Player<\/h2>\n<div class=\"video-modal__iframe-container\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"block-block-area-narrow-post block-block-area-narrow narrow-block-area\">\n<div class=\"acf-innerblocks-container\">\n<section class=\"block-text\" data-width=\"wide\" data-margin-top=\"standard\" data-margin-bottom=\"standard\">\n<div class=\"block-text__inner\">\n<p>Ready to recharge? Want to improve your health? Perform better? Prioritize your sleep.<\/p>\n<p>Most college students operate on less than seven hours of sleep and that\u2019s just not enough, says <a href=\"https:\/\/experience.syracuse.edu\/bewell\/about\/meet-the-staff\/carrie-brown-ph-d\/\" target=\"_blank\" rel=\"noopener\">Carrie Brown<\/a>, director of counseling with the <a href=\"https:\/\/experience.syracuse.edu\/bewell\" target=\"_blank\" rel=\"noopener\">Barnes Center at The Arch<\/a>.<\/p>\n<figure aria-describedby=\"caption-attachment-337082\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-337082\" src=\"https:\/\/news.syr.edu\/wp-content\/uploads\/2026\/04\/Carrie-Brown-Headshot-Featured.jpg\" alt=\"A person smiles for a headshot inside their office.\" width=\"278\" height=\"400\" \/><figcaption class=\"wp-caption-text\">Carrie Brown<\/figcaption><\/figure>\n<p>\u201cWe forget how essential sleep is to our functioning, our concentration, our physical well-being and our mental well-being,\u201d Brown says. \u201cIt\u2019s easy to forget that sleep is really important.\u201d<\/p>\n<p>For the long-term, the human brain isn\u2019t fully formed until age 25, and sleep is one of the most powerful tools that helps support that development.<\/p>\n<p>How much sleep is considered good? Seven to nine hours, Brown says.<\/p>\n<p>How can you get there? The Barnes Center offers ample resources for students struggling to get a good night\u2019s sleep.<\/p>\n<p>\u201cFrom access to the <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/headspace\/\" target=\"_blank\" rel=\"noopener\">Headspace App<\/a> and other meditation and mindfulness tools to our <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/group-counseling\/\" target=\"_blank\" rel=\"noopener\">sleep group counseling<\/a> and the <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/mindspa\/\" target=\"_blank\" rel=\"noopener\">Crowley Family MindSpa<\/a>, we\u2019re committed to helping our students improve their sleep quality and help them sleep more,\u201d Brown says.<\/p>\n<p>Here are four things to know about good sleep habits and what to avoid.<\/p>\n<h2><strong>Go to Sleep and Let Your Brain Do Its Job <\/strong><\/h2>\n<p>Sleep is essential for the body to repair itself, and our cells grow and regenerate while we\u2019re asleep.<\/p>\n<p>Sleep is also when, in the brain, the hippocampus consolidates information, turning short-term moments into long-term memories. Give your brain a chance to cement all that studying and classroom knowledge.<\/p>\n<p>\u201cGetting deep, restorative sleep is so important for students because they\u2019re doing a lot of academic work and they need to be sharp and focused,\u201d Brown says. \u201cIf you start stacking nights of poor sleep, you\u2019ll see poor health habits start to form.\u201d<\/p>\n<p>It can also lead to decreased concentration and focus and increased stress, hypertension, irritability, anxiety and depression.<\/p>\n<p><strong>Tip<\/strong>: Brown recommends students aim to fall asleep and wake up around the same time each day, to help develop and maintain the circadian rhythm, the body\u2019s internal clock.<\/p>\n<h2><strong>Damaging Effects of Screens on Sleep <\/strong><\/h2>\n<p>Whether it\u2019s a cell phone, tablet, laptop or television, the screens we use emit a specific light that disrupts our ability to fall asleep by mimicking daylight and stimulating activity in the brain.<\/p>\n<p>Brown says the blue light suppresses the body\u2019s release of melatonin, which helps naturally prepare the body to fall asleep, and tricks the brain into a state of alertness.<\/p>\n<p><strong>Tip<\/strong>: She recommends getting off your phone or other screens at least 30 minutes and preferably one hour before bedtime, to allow the brain enough time to wind down.<\/p>\n<figure aria-describedby=\"caption-attachment-337240\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-337240\" src=\"https:\/\/news.syr.edu\/wp-content\/uploads\/2026\/04\/Screen-time-featured.jpg\" alt=\"A person checks their phone while laying in bed.\" width=\"1200\" height=\"900\" \/><figcaption class=\"wp-caption-text\">The screens we use emit a specific light that disrupts our ability to fall asleep by stimulating activity in the brain. (Photo courtesy of Adobe Stock)<\/figcaption><\/figure>\n<h2><strong>Healthy Alternatives to Screen Time<\/strong><\/h2>\n<p>Instead of scrolling on your phone, Brown suggests keeping a nightly journal, reflecting on the lessons from the day while creating a to-do list for the next day.<\/p>\n<p>\u201cThat way, you get everything out of your mind before laying down for bed, and it won\u2019t weigh on you as you fall asleep,\u201d Brown says.<\/p>\n<p><strong>Tip<\/strong>: All University students have premium access to the <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/headspace\/\">Headspace App<\/a>, which features guided meditation, mindfulness and bedtime exercises and a library of soothing sleep sounds.<\/p>\n<p>What are healthy alternatives to screens?<\/p>\n<ul>\n<li>Taking a warm bath before bed<\/li>\n<li>Practicing deep breathing, meditation and mindfulness exercises<\/li>\n<li>Washing your face with a calming lavender lotion or using pleasing fragrances<\/li>\n<li>Drinking herbal teas containing chamomile<\/li>\n<li>Reading a book with dim lighting<\/li>\n<\/ul>\n<p>\u201cThe biggest key is getting yourself ready for sleep,\u201d Brown says. \u201cHaving a nighttime routine is great because it helps you stack together good habits that will improve sleep quality.\u201d<\/p>\n<figure aria-describedby=\"caption-attachment-337224\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-337224\" src=\"https:\/\/news.syr.edu\/wp-content\/uploads\/2026\/04\/Light-Box-Therapy-Featured.jpg\" alt=\"A student sits at a white desk using a bright light therapy lamp in a softly lit room.\" width=\"1200\" height=\"900\" \/><figcaption class=\"wp-caption-text\">Students can utilize light box therapy to boost serotonin levels, reduce fatigue and regulate sleep patterns. (Photo by Marilyn Hesler)<\/figcaption><\/figure>\n<h2><strong>How the Barnes Center Can Help<\/strong><\/h2>\n<p>Brown says the ability to sleep is closely intertwined with eating habits, which is why <a href=\"https:\/\/experience.syracuse.edu\/bewell\/primary-health-care\/nutrition\/\" target=\"_blank\" rel=\"noopener\">nutritional counselors<\/a> help students understand how diet and meal timing affect sleep quality.<\/p>\n<p>Exercise is also connected. Brown says students who regularly engage in physical activity enjoy better sleep quality and are encouraged to connect with recreation staff and personal trainers.<\/p>\n<p>Among the <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/sleep\/\" target=\"_blank\" rel=\"noopener\">other resources<\/a> offered to support better sleep and rest habits:<\/p>\n<ul>\n<li>appointments with <a href=\"https:\/\/experience.syracuse.edu\/bewell\/primary-health-care\/\" target=\"_blank\" rel=\"noopener\">Barnes Center Health Care<\/a> or <a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/counseling\/\" target=\"_blank\" rel=\"noopener\">Barnes Center Counseling<\/a> to discuss care options;<\/li>\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/mental-health\/group-counseling\/\" target=\"_blank\" rel=\"noopener\">Cognitive Behavioral Therapy for Insomnia<\/a> sessions tailored for students struggling with sleep difficulties;<\/li>\n<li>self-care activities, tools and resources through the Crowley Family MindSpa; and<\/li>\n<li><a href=\"https:\/\/experience.syracuse.edu\/bewell\/recreation\/fitness-class-schedule\/\" target=\"_blank\" rel=\"noopener\">group fitness yoga classes<\/a>.<\/li>\n<\/ul>\n<p>\u201cPeople think you can catch up on sleep, but you really can\u2019t reverse everything that happens to your body from constantly not sleeping well,\u201d Brown says. \u201cThere\u2019s no substitute for getting a good night\u2019s sleep.\u201d<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<div class=\"block-block-area-sidebar-post block-block-area-sidebar sidebar-block-area\">\n<div class=\"acf-innerblocks-container\"><\/div>\n<\/div>\n<div class=\"block-block-area-wide wide-block-area\">\n<div class=\"acf-innerblocks-container\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n<p>The post <a href=\"https:\/\/news.syr.edu\/2026\/04\/27\/get-better-sleep-with-these-expert-backed-tips\/\">Get Better Sleep With These Expert-Backed Tips<\/a> appeared first on <a href=\"https:\/\/news.syr.edu\/\">Syracuse University Today<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Campus &amp; Community Students close their eyes and enjoy a moment of relaxation in the massage chairs, located in the Crowley Family MindSpa in the Barnes Center at The Arch. (Photo by Marilyn Hesler) Campus &amp; Community Get Better Sleep With These Expert-Backed Tips With finals approaching, Barnes Center Director of Counseling Carrie Brown shares&hellip;<\/p>\n","protected":false},"author":258,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-18588","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/posts\/18588","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/users\/258"}],"replies":[{"embeddable":true,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/comments?post=18588"}],"version-history":[{"count":0,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/posts\/18588\/revisions"}],"wp:attachment":[{"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/media?parent=18588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/categories?post=18588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/experience.syracuse.edu\/bewell\/wp-json\/wp\/v2\/tags?post=18588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}