Aim for 7-9 hours of consistent, quality sleep each night

Expose yourself to bright sunlight in the morning and avoid it later in the day

Keep a sleep diary or download the sleep cycle app if you are having trouble sleeping

Avoid eating large meals and exercising two hours before bed

Do something relaxing to help wind down before bed like meditating, listening to music, taking a shower, or reading

Caffeine and alcohol hinder sleep—avoid both before going to bed

Set a realistic bedtime and wake time and try your best to follow them during the week and on weekends

Make your bed a place for sleeping only and keep any naps 20-40 minutes and before 3 p.m.

Avoid looking at screens 30 minutes before going to bed

To fall back asleep: get up, walk around, do something else, and reset

College students typically need between 7-9 hours of sleep each night to feel their best. Think about how long you usually sleep when you don’t have to get up for anything, or what amount usually leaves you feeling awake and rested. Subtract that from the time you must wake up in the morning, and set a bedtime that allows you enough time to get ready for bed. Do this consistently for a week (weekends included) and track your sleep using this Sleep Log or an app like Sleep Cycle. Then, evaluate how making time for sleep impacted the rest of your week. 

Check your bedroom for potential sleep stealers, to ensure it’s helping and not hindering your efforts. Your room’s temperature should be fairly cool, since studies show that cooler air supports faster, deeper sleep. Generally, the recommended range is between 65 and 72 degrees Fahrenheit. Check out these tips for improving your sleep hygiene, make one or more small changes, and reflect on how they benefit your sleep.  

Did you know anxiety is the biggest predictor of poor sleep? Be proactive in reducing stress for a better night's rest. One technique many people find helpful is jotting down your thoughts or concerns on a bedside notepad or this Brain Dump worksheet. Other proven ways to reduce stress include deep breathing, mindful meditation, and visualization. Regular exercise and yoga are both shown to help with stress management as well. Try different things and see what works best for you, check out these Meditation Resources to get started.

One surefire way to fight your fatigue is to ban the snooze button. Challenge yourself to plug your phone or alarm in across the room from your bed in order to avoid hitting the snooze button for one week. Re-evaluate how it feels to wake up sans snooze, with a special focus on if it helps you feel more energized throughout the day. Ditch the caffeine and find alternative ways to boost your energy, like daily exercise or short naps (20-40 mins) before 3 pm. Learn more about optimizing your Circadian Rhythm so you can better prepare for a quality night sleep with no alarm! 

The types of foods you eat can also affect sleep. Studies have found that spicy and fatty foods can delay or make sleep less restful, while eating carbohydrates in the evening can contribute to better rest. Try preparing healthy, balanced dinners, and if you do get hungry later, choose smart bedtime snacks that contain tryptophan, a sleepiness chemical, like crackers and peanut butter, oatmeal, or a small sandwich.