Natalie Staats Reiss, a licensed psychologist in University Counseling Services at Case Western Reserve University, offers tips to help anyone get a better night’s rest—especially college students adjusting to a new environment and bed.
First, establish a routine—go to bed at roughly the same time each night and wake at the same time each morning. As much as possible, stick to the routine on weekends, too, where late-night Fridays and Saturdays can disrupt sleep rhythm.
It’s important to remember that we cannot “bank” sleep. College students who sleep 14 hours on Sunday to make up for lost sleep during the week are actually sabotaging their sleep cycles.
Napping during the day to replenish energy lost at night can also be problematic. Naps can result in an unhealthy cycle, where it becomes even more difficult to fall asleep at the appropriate time. Shortened nighttime sleep, variable sleep schedules and napping can also interfere with important hormones released during various sleep stages needed for a restful night.
Set the stage for sleep:
- Lower the lights as bedtime approaches.
- Replace pillows, add cushioned mattress pads or adjust bed coverings that make sleep uncomfortable.
- Designate the bed for sleeping, not entertainment. Avoid doing homework, watching television, working on the computer or eating in bed.
- Block out noise and bright light. Consider using earplugs or eye masks in environments (like dorm rooms) where these variables are harder to control.
- Keep the bedroom at a cool temperature and with good ventilation. If the dorm room or apartment does not have air-conditioning, open the windows and use fans to circulate air.
- Avoid eating and exercising close to bedtime.
