Turn off electronics at least 30 minutes (preferably an hour) before bed. Use an app or device setting to shift the blue light emitted from your electronic devices to orange light at night. Silence alerts and notification (other than your alarm) before going to bed to limit disruptions to sleep.
Stop studying with enough time to do something quiet and relaxing before bed. Having a nightly ritual that you do prior to going to bed will help cue your body and brain to relax and begin preparing for sleep.
Try to go to bed and wake up at or around the same time every day. Waking up around the same time will allow you to feel rested and alert during the day.
Use your bed for sleep only. Do not study, watch TV, or eat in bed.
If you don't fall asleep within 20 minutes, get out of bed. Do something relaxing or boring, and return to bed when you feel sleepy.
Exercise regularly. Avoid vigorous exercise 2-3 hours before bed.
Make your bedroom quiet, dark, and cool. Use a sleeping mask and fan, white noise app, or earplugs/ear buds to rid the room of light and noise.
Sleep on a comfortable mattress and pillow.
Leave a pad of paper next to your bed. Make a "to do" list before going to bed to get worrisome thoughts out of your head. If you wake up with ideas, or something you forgot to do, write it down to help you let it go.
Don't take naps if you have any trouble sleeping at night. Limit naps to no longer than 30 minutes. Try to nap between 12-4 p.m.
Don't have caffeine after noon or stop consuming at least 6 hours before bedtime.
Don't go to bed hungry or full.
Don't drink alcohol or have nicotine 3 hours before bed. They suppress deep restorative sleep.
Don't "clock watch." Staring at the clock only intensifies the stress and worry, heightening insomnia. Turn the clock away from you.
Don't oversleep. You may have the urge to "catch up" on sleep if you didn't get much the night before. Resist this temptation - it will often lead to poor sleep the following night.
College of Saint Benedict
37 South College Avenue St. Joseph, Minnesota 56374