Getting enough sleep has many benefits. It will give you more energy to get through the day, help you learn faster, and boost your immune health.

College can be stressful and busy. Listed below are a few tips to help improve your sleep:
• Turn off all electronic devices at least one hour before bedtime.
• Create a bedtime and wake up ritual. Go to bed and wake up at the same time every day.
• Stay away from caffeine, alcohol, and nicotine for three hours before bedtime.
• Don’t pull all-nighters, even if you have an exam to study for or a paper to write. Getting a good night of sleep will help you perform better the next day.
• If you do need a nap, keep it short. 20-30 minute power naps will help improve your alertness and won’t disrupt your nighttime sleep
• Don’t hit the snooze button. Going back to bed for a few minutes does not count toward the deep and restorative sleep that your body requires

  • Download a sleep app to help monitor and improve your sleep.
  • Read your favorite fiction book from middle school.  A lighter read helps us decompress and feel less stressed.

Recommended Sleep Apps:
• Sleep Cycle Alarm clock (iOS)
o Monitors the quality of your sleep
o Wakes you up during your lightest phase of sleep (30 minute window)
o Detects and measures snoring
o Selects alarm melodies based on what will wake you up.
• SleepBot (Android, iOS)
o Monitors the quality of your sleep
o Detects and measures motion and sound during sleep.
o Wakes you up during your lightest phase of sleep (90 minute window)
o Records sounds during sleep to help track snoring or sleep apnea.
• Sleep As Android (Android)
o Monitors the quality of your sleep.
o Wakes you up during your lightest phase of sleep (30 minute window)
o Provides a library of natural wake-up sounds.
o Provides wake up tests to ensure that you have properly woken up versus just hitting an alarm button.

Recommended Sleep Devices:
• Jawbone UP
o Monitors quality of sleep
o Tells you how much deep sleep and light sleep you get
o Tracks how many times you wake up throughout the night.
o Wakes you with gentle vibrations
o Ability to track food intake within the app and correlates quality of sleep to food and caffeine intake.
• Fitbit Alta
o Automatically tracks sleep quality.
o Wakes you up with gentle vibrations
o Tracks time in light, deep, and REM stages of sleep to help better understand sleep quality.
o Provides a normal setting that tracks larger movements such as rolling over and a sensitive setting that tracks all movements as restless or awake


If sleep issues continue for a period of time, please consider consulting with a physician or mental health provider.