Creating a Dorm Room Sleep Sanctuary
Sleep is essential to having a healthy and successful college career. A good night's sleep rejuvenates the body and brain for optimal learning (Dr. Noel Wheeler of Wentworth-Douglass Hospital in Dover, New Hampshire recommends that college students get between 9-10 hours of sleep each night). Having a comfortable sleep sanctuary in your dorm room will help you reach your sleep quota.
Okay, you can't bring your own mattress to college with you but you can purchase a few items to make your bed more inviting to help you get more ZZZs. Here’s how:
Mattress Toppers
For added support and comfort consider purchasing a mattress topper for your bed. These can be bought at many department stores. Based on what you are looking for – goose down, egg shell foam or memory foam, prices begin at $25.
Pillows
A good pillow will support your neck and spine and increase your comfort. When choosing a pillow, you want to make sure that it is not too high or low to not support the natural alignment of your neck. Based on the body’s measurements and personal preference, the pillow should maintain a height of 4 to 6 inches, properly supporting the head and neck (and shoulders when lying on back).
You also want to make sure the pillow feels comfortable. The pillow should not be too firm, you want it to be able to mold to your body shape for any position you choose to sleep in.
Sheets
Sheets are a personal decision, based on whether you like cotton or flannel. Cotton is typically smoother and more comfortable for warmer nights. Flannel sheets are more ideal for cold New England nights. There are no right or wrong sheets to purchase. Visit your local department store and feel the sheets keeping in mind that you want comfort. The cost of a good set of sheets can vary depending on what you find to be comfortable.
Comforter
As with sheets, purchasing a comforter should be based on one's personal choice, always keeping in mind comfort, warmth, weight and softness. Goose down comforters are a popular choice in New England and can cost as low at $75.
New mattress toppers, pillows, sheets and comforters are great investments that will last you all through college. Remember, you don’t need to break the bank, but you do need bedding based on comfort first and then price.
It's Not All About the Bed
Noise, light and temperature should also be considered when arranging your dorm room for a good night's sleep.
Consider purchasing a white noise machine to block out the sound of your roommate typing on their laptop or your neighbors talking in the hallway. White noise machines can be bought online for around $50. If you can’t afford a white noise machine, good ol’ ear plugs from the drug store will work just fine.
You and your roommate will most likely have different sleep schedules, which means a light might be on when you are trying to sleep. A dark room helps tell your body that it is time to go to sleep. Try wearing an eye mask to block out unwanted light.
Your room should not be too hot or too cold. Although you can’t adjust the thermostat in your dorm room, consider getting a fan or an extra blanket.
Creating a personal sleep sanctuary in your dorm room will help be just one of the many things you can do to help get those 9-10 hours of sleep. Having a dorm room sleep sanctuary is just as important to your academics as showing up each day to class with your homework complete and a notebook and pen ready to take notes.
For more information on sleep and college students, download our Sleep Kit.
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