8 Tips for a Healthier Sleep Schedule

1. Aim to go to bed and wake up around the same time everyday. As a college student, it can be easy to stay up until 3 am before an 8am class. Or to pull an all nighter to study for an exam. However, adding time to sleep in your schedule is vital.

2. Getting a full night’s rest is essential while receiving your education. Plan to get at least 7 hours of sleep per night.

3. Create a routine that helps you wind down. It should include anything that helps you to relax before bed. This includes putting away electronics at least an hour before bed.

4. Avoid caffeine and large meals before bed. These things can involuntarily keep you from going to sleep. Drinking coffee in the morning to keep you awake will have the same effect if you drink coffee at night.

5. Make your room as dark as possible (unless you’re afraid of the dark). Alongside your routine to wind down before bed, make sure you are not in a fully lit room. Having several lights on will signal your body to stay awake longer.

6. Reduce screen time before bed; blue light affects your brain’s signals to produce melatonin.

7. Keep naps short during the day; 20-25 minutes.

8. Lay down but get out of bed if you do not fall asleep in 20 minutes; go back when you are sleepy.

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