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18 Tips for Sleeping Better in College
There’s no denying how difficult it can be to get a good night’s sleep in a college environment, especially for new students. That’s not even mentioning the challenge students face when adjusting their sleep schedules after summer break.
Annoying roommates, stressful exams, uncomfortable dorm beds, poor lifestyle habits — these are contributing factors that lead to a lack of sleep. And without proper sleep every night, you’ll struggle to stay energized and attentive throughout the day. Your mind will have trouble concentrating, your body will feel sluggish, and you won’t feel motivated to get work done.
Don’t self-sabotage the success and goals you hope to achieve in college. Use these tips for sleeping better to improve your academic performance and overall health.
Why is Sleep Important?
Sleep is a fundamental element of one’s overall health and well-being. Without proper sleep every night, you’ll likely suffer from learning and memory impairment, along with experiencing mood changes and having difficulty focusing or concentrating. You’ll also have trouble coping with depression and anxiety, which is already a big enough concern amongst college students.
Chronic sleep deprivation can take a serious toll on your physical and mental health, which is why it’s critical you devote more attention to your sleep. Students who receive adequate amounts of sleep (7 to 9 hours per night) are more likely to perform better in their academics because their brains are able to function at a higher level.
The increase in brain power can improve productivity, critical-thinking skills, and the ability to manage stress effectively. Healthy sleep hygiene will give you the energy you need throughout the day to work efficiently and give yourself the best opportunity to not only find success in college, but well after you graduate.
Having a lifestyle in college that is conducive to sleep is no easy task due to the amount of responsibilities one has to deal with on a daily basis. Fortunately, these tips for sleeping will show you how to get a restful sleep even in the most exhausting college environments.
Tips for Sleeping Better in College
1. Stick to a Schedule
Staying consistent with your sleep and wake times is important for your body to function at its best everyday. It can also ensure you receive better quality sleep by maintaining your body’s internal clock. When you go to bed at random times every night, you’re making it more difficult for yourself to actually fall asleep, which can lead to a restless sleep and even insomnia.
While a typical college lifestyle makes it difficult to maintain a consistent sleep schedule, it’s crucial to at least prioritize the times you go to bed. It’s okay to have some wiggle room in your schedule a few days a week, but make sure it doesn’t shift by multiple hours.
2. Unplug Before Bed
Experts say to turn off your devices around 30 minutes before bedtime because the electronic light stimulates the brain and disrupts melatonin rhythm, making it harder to fall asleep. If you truly want to enjoy the benefits of a restful sleep, you need to discipline yourself to not use your electronics when getting ready for bed.
This means you shouldn’t be scrolling through social media, FaceTiming friends, and watching Netflix on your laptop. Instead, try reading a book, declutter your room, or get your things ready for the next day.
3. Stay Hydrated
Hydration and being well rested both go hand in hand with sustaining a healthy lifestyle. To keep you mind sharp and body functioning at a high level, you need to drink a sufficient amount of water everyday.
The same can be said in order to get a good night’s sleep. Waking up in the middle of the night to take a sip of water because you’re thirsty will disrupt your sleep cycle and result in poor sleep quality. If you’re already hydrated, you won’t have to worry about waking up and can enjoy restful sleep. Just be sure not to drink too much before bed so you don’t have to get up to use the bathroom.
4. Avoid Caffeine
Caffeine is a stimulant that causes the body to be more alert, so you can probably see how it hinders sleep quality. Personally, I would ditch the caffeine all together, but if you feel like you need a caffeinated beverage to get through the day, try to finish it in the morning.
Caffeine can stay in your body for several hours after consumption. If you have any left in your system at the end of the day, you’ll likely stay up too late and struggle to fall asleep.
5. Make Your Bed
Believe it or not, making your bed is very beneficial to your sleep and mental health. The daily practice can help reduce stress, provide a feeling of accomplishment, and create a sense of calm. It also keeps your living environment more organized, which can increase productivity.
The process of making your bed in the morning sends a signal to your brain that it’s time to start the day. Then, coming home to a ready-made bed that looks clean makes it more pleasant to get into at night.
6. Don't Take Long Naps
If you’re napping throughout the day because you’re struggling to stay awake, then that’s a clear sign of sleep deprivation or another underlying health issue. In that case, you need to make it a priority to implement these tips for sleeping into your life so you’re not as tired throughout the day.
The amount of sleep you receive at night can also be hindered by napping for too long earlier in the day. For instance, students who get back to their dorms in the afternoon and take a two or three hour nap will have a very difficult time going to bed at a decent time and completely throw off their sleep schedule.
With that being said, a 20 to 30 minute nap can have some benefits. A nap is a good way to get a quick boost of energy if you’re feeling a little sluggish. Additionally, short naps can help relieve stress and provide a quick fix for sleep deprivation — but not a long term solution.
The best time to take a nap is early in the afternoon because it poses the least risk of causing restlessness compared to napping later in the evening.
7. Talk to Your Roommate
One issue that might be causing you sleep problems is the people you live with. Sometimes students have to deal with loud roommates who don’t respect their sleep schedules. This can be even more prudent when living with a roommate in a small dorm where privacy in limited.
In any living situation, it’s important to talk to your roommate if they’re keeping you up at night. Communication is the key to getting along with your roommate, so expressing your sleep concerns to them is the best way to come to a solution you both can agree on without making the situation worse.
8. Use a Mattress Topper
Another reason why you might not be getting a sufficient amount of sleep at night is because of how uncomfortable your mattress is. An easy and inexpensive way to enhance the mattress you sleep on is with a mattress topper.
There’s a lot of factors the can cause you to not sleep well at night, but with one of these on your bed, you can be sure your mattress won’t be one of them. The extra comfortability you’ll gain from a mattress topper can help relieve back pain and allow you to have a more restful sleep.
Additionally, if your bed is too firm, a mattress topper will provide an extra layer of softness you can sink into after a long day. And vice versa with firmer mattress toppers if your bed is too soft and needs more support.
9. Upgrade Your Mattress
If you live off campus and have your own bed, you might want to consider getting a new one if your current mattress is causing your problems. Despite new mattresses being quite expensive, you can look at it as an investment for your health and overall well-being.
A new mattress you’ll actually get a good night’s sleep on can have a powerful impact on your college experience. Instead of tossing and turning at night because of an inadequate mattress, can enjoy uninterrupted sleep and be well-rested in the morning with a good, high-quality mattress.
10. Create a Restful Environment
Dark, cool, and quiet are the three elements to a restful sleep environment. It might be particularly challenging to create a living space like this in a small dorm, but there are a few things you can do to make that process easier.
Firstly, purchase a fan — or a portable air conditioner if you college allows it — to prevent yourself from waking up with night sweats. Secondly, consider getting heavy curtains that block out light. And finally, if your roommate is keeping you up or you just live in a noisy building, try using earplugs when you sleep.
It’s also worth listening to white noise to help drown out background noises that might interrupt your sleep. On apps like Spotify and Apple Music, you should be able to find plenty of white noise playlists that play soothing, ambient sounds.
11. Exercise
One the best ways to improve sleep quality and promote a healthier lifestyle is by exercising. Whether you prefer working out at the gym, jogging around campus, or doing some push-ups in your dorm, it’s completely up to you. All that matters is doing some sort of physical activity during the day that gets your heart rate up.
Aerobic exercises are especially good because they increase the amount of deep sleep you get and help decompress the mind, which makes it easier to fall asleep faster. Additionally, people who workout for at least 30 minutes will likely see an improvement in their sleep that very same night. Just be mindful to not exercise too late in the evening, doing so might keep you up past your bedtime.
12. Use an Air Purifier
Using an air purifier is one of the best methods for keeping a clean living space, making for a better sleep environment. They work by using an internal fan and filtration system to pull in airborne particles — dust, allergens, toxins, and odors — and then circulate clean, fresh air back into the room.
So, if you’re dealing with poor indoor air quality that’s irritating your eyes, giving you headaches, and affecting your ability to sleep, an air purifier could very well be the solution to your problems.
13. Don't Eat Before Bed
Nutritionists recommend waiting around three hours to go to bed once you eat a meal. This gives your body time to fully digest all the food in your stomach so the process won’t interfere with your sleep. Additionally, you’re more likely to get heartburn if you lie down too soon after eating, which is another factor that might cause poor sleep quality.
An evening snack is okay in most cases and can even have some sleep benefits. However, try to avoid foods that can trigger heartburn, such as acidic and spicy foods.
14. Avoid All-Nighters
Staying up late cramming for an exam the next day is terrible for your sleep hygiene. It’s better to sleep the night before because you’ll be rejuvenated and more focused. Besides completely ruining your sleep schedule, you’ll struggle to retain all the information you studied due to being sleep deprived. That’s why it’s best to avoid pulling all-nighters because they usually backfire.
15. Focus on Time Management
A smart way to avoid an all-nighter is by managing your time more effectively. This means spending less time procrastinating and more time focusing on important tasks, like studying, finishing assignments, and planning ahead. Good time management will decrease stress levels and make for a better overall college experience, which will lead to improved sleep quality
16. Upgrade Your Pillow
The type of pillow you use can greatly influence the quality of your sleep. The right pillow should be able to distribute your weight evenly, promote proper spinal alignment, and fit your comfort preferences so you can wake feeling rested and energized.
Many contour and orthopedic pillows specialize in reducing pain — in the back, neck, and shoulders — by alleviating pressure on the nerves and muscles. If you’re waking up in pain, specifically in your neck, it’s worth trying a specialty pillow so your spine will be properly supported, allowing you to sleep better and longer.
17. Use Natural Sleep Aids
Sleep-promoting supplements like melatonin, glycine, and magnesium can lead to significant improvements in sleep quality and duration, especially among people who suffer from sleep disorders.
Melatonin supplements have become one of the most popular sleeping aids because of their effectiveness to raise the body’s natural melatonin levels, which is a hormone the body produces that sends signals to the brain that it’s time to sleep.
Glycine is an amino acid and another effective sleep supplement. It works by lowing body temperature, which is said to promote sleep and decrease fatigue the next day. Magnesium is a mineral found all throughout the body and can help calm the mind and body so it’s easier to fall asleep.
Additionally, there’s other herbal sleep aids — lavender, valerian root, and passionflower — that studies have found to be effective.
18. Avoid Weekend Sleeping
A poor sleep habit that a lot of college students have is resting longer on the weekends. Sleeping in for several hours past your regular wake time can completely throw off your sleep schedule, which will make it more difficult to fall asleep when you want.
A large variation in your sleep schedule can also have similar side effects to being sleep deprived, such as hypertension, fatigue, trouble thinking, and irritability. Maintain a consistent sleep schedule throughout the weekend to avoid these health issues.
