Explore Wellness Resources

Building healthy habits throughout the day can set you up for better sleep at night. Here’s a breakdown of simple routines you can incorporate into your daily schedule:

☀️ Morning Habits

1. Get Sunlight Exposure:
   • Spend 10–30 minutes outside in the morning. Natural light helps regulate your circadian rhythm, making it easier to fall asleep at night.
2. Wake Up at the Same Time:
   • Try to get up at the same time every day, even on weekends. Consistency strengthens your body’s internal clock.
3. Eat a Balanced Breakfast:
   • Fueling your body early can keep your energy steady and prevent late-night hunger.

🕰 Daytime Habits

1. Stay Physically Active:
   • Aim for at least 30 minutes of light to moderate exercise, like walking, yoga, or biking. Just avoid intense workouts right before bed.
2. Limit Caffeine After Lunch:
   • Caffeine can linger in your system for hours, so try switching to decaf, herbal tea, or water after 2 PM.
3. Take Short Breaks:
   • If you’re studying or working all day, take 5-10 minute breaks every hour to avoid stress buildup.

🌇 Evening Habits

1. Eat Dinner Early:
   • Try to finish eating 2-3 hours before bed. Heavy meals can disrupt sleep, while light snacks like bananas, nuts, or oatmeal can actually promote sleep.
2. Limit Screen Time:
   • Turn off screens (phone, laptop, TV) 30-60 minutes before bed. If you need to study late, use a blue light filter or night mode.
3. Wind Down:
   • Create a relaxing pre-bed routine. This might include reading, light stretching, journaling, or listening to calming music.

🌙 Bedtime Habits

1. Go to Bed at the Same Time:
   • Aim for 7-9 hours of sleep and try to keep your bedtime consistent, even on weekends.
2. Keep Your Room Cool and Dark:
   • A temperature around 65°F (18°C) is ideal for sleep. Blackout curtains or an eye mask can help if there’s light outside.
3. Practice Mindfulness or Deep Breathing:
   • Apps like Calm, Headspace, or Insight Timer can guide you through short meditations to calm your mind.

Sleep hygiene refers to healthy habits and practices that can help you get better, more restful sleep. As a college student, good sleep hygiene can boost your focus, memory, and overall well-being, making it easier to keep up with classes, assignments, and social life. Here’s a breakdown of sleep hygiene tips that fit a student’s lifestyle:

🕰 1. Stick to a Consistent Sleep Schedule

• Try to go to bed and wake up around the same time every day—even on weekends.
• This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

📱 2. Limit Screen Time Before Bed

• The blue light from phones, laptops, and tablets can interfere with melatonin production, the hormone that makes you sleepy.
• Try to unplug 30-60 minutes before bed or use “night mode” on devices.

☕ 3. Watch Caffeine and Late-Night Snacks

• Caffeine can stay in your system for up to 6 hours, so avoid coffee, energy drinks, or even chocolate in the afternoon and evening.
• Heavy meals right before bed can also make it harder to fall asleep.

🌿 4. Create a Relaxing Bedtime Routine

• Wind down with calming activities like reading (not textbooks!), stretching, or listening to soft music.
• Avoid intense studying or stressful conversations right before bed.

🛏 5. Make Your Sleep Environment Comfortable

• Keep your room cool, dark, and quiet. Blackout curtains, a fan, or a white noise machine can help.
• Use your bed primarily for sleep—not studying or watching Netflix—to train your brain to associate it with rest.

🚶‍♀️ 6. Stay Active During the Day

• Regular exercise can improve sleep quality, but try to avoid vigorous workouts right before bed.

😴 7. Don’t Force It

• If you can’t fall asleep after 20-30 minutes, get up, do something relaxing, and try again when you feel sleepy.