Getting a good night’s sleep

Are you looking to change your sleep habits? It's okay to start with small changes, especially if your current routine is far from where you would like it to be. Effective change can even be as small as shifting your bedtime 15-30 minutes earlier. 

The second half of the semester is a busy time, balancing midterms and term assignments, preparing for finals, planning for the summer and more. Good sleep hygiene can become even more important to avoid burnout. 

Here are some commonly cited barriers that you might face to getting a good night's sleep and how to overcome them:

Barrier: I have so much to do and too little time!

It's common for students to feel like they are constantly lacking time. Since we don't get grades for sleep, it can feel like something that can be easily cut in a time crunch. Reframe your thoughts about sleep towards being the performance booster that it actually is! In fact, higher test scores are associated with getting enough sleep. In these busy times, it's important to know that minimal sleep is not to our benefit! 

Barrier: I have difficulty falling asleep. 

Finding a relaxation technique to incorporate into your bedtime routine is often effective, especially if studying is one of the last tasks you check off your list before bed. Try ditching screens 30 - 60 minutes before bed and trying other strategies to unwind, like gentle stretching, reading a book or breathing techniques. If you still need to squeeze that extra bit of study time in, try opting for paper books or notes in your last study hour before bed. 

Barrier: It's hard to balance work commitments.

Students wear many hats, and time management can be more important than ever! Find a calendar or scheduling system that's easy to use and refer to. This ensures deadlines don't sneak up and allows you to plan ahead for busy periods like exams. Planning ahead can help protect your sleep and avoid having to stay up all night to finish an assignment before it's due. See if there's a commitment that you could take a break from, even for a short period. This could help you manage your time when you know your schedule might prevent you from getting the amount of sleep you need. 

Barrier: It's challenging to balance my campus social life. 

There are so many great events and groups on campus that it's hard not to want to be involved! If you feel like the activities are eating away at your sleep time, try to pick events that start and end earlier to protect your bedtime routine. If you live with other people and their social schedules conflict with your sleep needs, it's useful to communicate about scheduling (i.e. noise and light levels). 

Barrier: My dedicated study time is not as productive as planned. 

While time management and effective scheduling also play a role in balancing classes and campus life, you can also try different methods and find a study technique that's effective and time-efficient. This helps prevent long, unstructured study sessions that cut into sleep time. 

Overall, keep track of the positive changes you experience from the adjustments you make, like feeling more rested or less stressed, and motivate yourself with the benefits! You can celebrate progress and invest in your future success — treat yourself to a new pillow, eye mask or other tools to positively enhance your sleep environment. The key is to be patient and consistent. It takes time to incorporate new habits into your routine and plan for the occasional setback; life happens! The best course of action is to get back on track the next day.