Building your Sanctuary for Sleep

April 6, 2021

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My Favorite Tips and Tricks  

On a scale from 1-10, how tired are you right now? Be honest. Now, ask yourself why you are tired. Maybe you stayed up too late studying, or had a really hard workout at the gym this morning, or maybe you had to wake up early for your 8 am. I’m sure all of these things are real contributing factors to why you are feeling tired, but maybe it has to do with the quality of your sleep rather than the quantity of your sleep. This is because even though you spent 10 hours in bed sleeping, if it wasn’t quality, you can feel the same as if you were to only get 5 or 6 hours of sleep.  

With all of the stress of being a college student, having a job to support ourselves, and going through one of the biggest health crises in human history; our sleep quality is one of the few remaining things that we can have a lot of control over. So to start improving your sleep quality, check out some of these helpful tips!  

  • Ditch the screens! Blue Lights from TVs, computers, and cellphones can all wreak havoc on your sleep cycle and your ability to fall asleep fast. Do your best to shutdown the screens in the hour to 30 minutes before you plan to sleep. Bonus points if you can keep your phone at least 6 feet away from you while you sleep to avoid the temptation of checking it in the middle of the night.  

  • Make your bed! I know, it’s such a hassle. But after a long day full of stress, there is no greater feeling than getting into a nicely made bed. Adding extra pillows and blankets can also help you relax more.  

  • Keep your room clean! This is bonus one, but there is also no greater feeling than waking up to a tidy or clean room in the morning. Especially on a Monday!  

  • Don’t do work in bed! Your bed should be for sleeping and sex only. Period. If you do your homework, readings, or even Zoom lectures from bed, you will eventually start to associate your bed with stressful feelings. This can make sleeping very difficult at night.  

  • Turn down the heat! As tempting as it may be to crank the heat during the day, the ideal temperature for sleep is right around 65. This will help prevent night sweats and wild dreams.  

These are a few of my favorite tips and tricks that I follow to get restful sleep at night. Some bonus ones would include wearing ear plugs or an eye mask if you live in the dorms with a roommate; and avoiding sugary drinks right before bed.  

Let us know what your favorite sleep sanctuary tips and tricks are at Healthy.UNH@unh.edu

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