Sleep
The amount of sleep we get affects how we think, feel, look and act. Learn how much sleep you personally need to perform your best. This is important because getting the sleep you need can improve your mood, creativity, memory, relationships with those around you, and your performance in everything from school to sports.
Most people in their late teens and early twenties need 8.5 to 9.5 hours of sleep a night.
Tips for getting enough sleep
- Establish a regular bed time and wake time and maintain it throughout the week and on the weekends
- Get into bright light as soon as possible in the morning and avoid it at night
- Relax before going to bed
- Use naps as a quick (20-30 minute) pick me up. Don't nap too close to the time you want to go to bed
- Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up
- Only use your bed for sleeping (not reading, watching TV, doing school work, etc)
- Create a bedtime ritual and do the same thing every night so your body knows the signals that it is time to go to bed
- Keep a to-do list. If you jot down notes you will be less likely to stress while trying to fall asleep
If you are having trouble sleeping, and the trouble persists for more than a week, make an appointment at Health Services (580-5550) or the Counseling Center (580-5555).
Sleep resources
Helpful sleep information and tips:
Information about treatments for sleep problems
Free white noise MP3 for sleep
Stress reduction, guided meditation, and mindfulness recordings to help you relax into sleep
Free apps:
A Soft Murmur – a free app that offers a mixer for different ambient noises, such as wind, rain, waves, campfire in the woods, etc., along with fade in/out options and a timer for naps
Relax Melodies – a free app that allows you to create a mix from over 50 sounds and melodies to help you sleep; also offers meditation recordings
Low-cost apps:
myNoise – has some free ambience noise generation options for sleeping or studying; offers other sound choices for $.99 each, and packages the entire set of options for $8.99.
Noisli – similar to Relax Melodies, but also includes a timer and relaxing color display; $1.99
Ted Talk:
Sleep is your Superpower “Learn more about sleep's impact on your learning, memory, immune system and even your genetic code -- as well as some helpful tips for getting some shut-eye.”
YouTube videos to help you sleep:
A 3 hr recording of relaxing music for sleep