University of Southern Indiana

Tips for Better Sleep

Tips for Better Sleep:

  • Create a relaxing sleep environment. Apartments and residence halls can be noisy environments. However, there are some things you can do to create a more relaxing environment. Make your room quieter by using ear-plugs while you sleep, or try using a white noise machine, fan, or playing relaxing instrumental music. Block excess light by using room darkening curtains or a sleep eye mask.
  • Use your bed for sleep – not work! Train your body to associate your bed with sleeping, and you’ll have an easier time falling asleep. Try to avoid studying or doing homework in your bed – as tempting as that might be!
  • Avoid substances that disrupt sleep. Caffeine, nicotine, and alcohol can all negatively impact sleep quality. Avoid using these substances within 3-4 hours of bedtime.
  • Work on reducing stress. If you find yourself tossing and turning with worries at night, you may need to work on reducing stress. Try going to a yoga class, practicing mindfulness, or deep breathing. For more information about stress management, visit the Be Calm section of this website.
  • Time management. Avoid the dreaded all-nighter, and plan ahead to get assignments done early. Get organized with a planner, breaking large assignments into smaller manageable chunks, and working on projects well in advance of their deadlines.
  • Maintain a regular sleep schedule. Try your best to go to bed and wake up at approximately the same time each day. Inconsistent routines can be disrupting to sleep cycles.
  • Create a nightly ritual to relax. Avoid stimulating activities (like vigorous exercise) an hour before bed, and instead engage in activities to help your body wind down. Listen to calming music, take a warm shower, or engage in other relaxation practices. Try to limit your use of technology right before bed. 
  • Nap smart. A quick 30 minute nap can boost alertness, but longer naps have the potential to disrupt your regular sleep schedule. Remember to keep naps short! 

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