Sleep Education and Initiatives

Unpacking a busy mind before bed

Having a busy mind and stress is a common barrier to getting a full night of sleep.   It is important to have some stress reduction strategies for students to do before bed to get better sleep:

1. Journaling:  Before bed, write down what you have on your mind in that moment; this may include creative ideas, worries, upcoming events, responsibilities, stressors, and to-do lists. Be as specific as you can with your to-do lists, including the responsibilities and deadlines on your list, and when you will accomplish them (dates/times!). 
   
   You may even want to write down your plan for accomplishing your to-do in a daily planner, so that you have the assurance that the information is collected in a place where you will be reminded of your timeline.  Also, write down what you've already accomplished from the to-do list on that day. 
    
2. Meditation: Meditation and breath-work are evidenced-based techniques for eliciting the relaxation response.  These experiences can help the mind and body relax before bed. Try this meditation.  You may also want to try a soft-belly breathing technique, facilitated by Dr. James Gordon from the Center for Mind-Body Medicine.
    
3. Wind Down: Mindful.org provides "5 ways to wind down and fall asleep" if you'd like to learn more!

10 Tips for Getting Better Sleep

1. Stick to a sleep schedule (consistent bedtime and wake time) that allows you to get 7-9 hours each night.
2. Practice a relaxing bedtime ritual (Try reading a book? Meditation?).
3. Exercise daily (but preferably not right before bedtime).
4. Avoid screen time a couple hours before bed.  Blue light emitted by devices can delay the release of melatonin, and therefore delay sleep.
5. Avoid alcohol, cigarettes, large meals, and caffeine in the evening, especially a couple hours before bedtime.
6. Keep your room cool and dark.
7. Take a hot bath or shower before bed.
8. Write down what is bothering you before bedtime.
9. Design a comfortable sleep environment.
10. Work out sleep schedules with your roommate.    
11. Bonus tip!!  If you have insomnia, or difficulty sleeping on a regular basis, talk to a provider at Health Services or Counseling Services and complete the Insomnia module on Learn to Live

What can faculty do to support student sleep habits?

Studies conducted at the University of Minnesota Duluth started looking at homework deadlines as one means of creating an environment that supports effective sleep habits.  In their research, they learned from students that if they had homework deadlines that are earlier than the default deadline of 11:59 p.m,, they would use that time to participate in behaviors that support sleep, to include unwinding with family and friends, and going to bed earlier.  As faculty members, you can change your deadlines to 10 p.m. or earlier for homework and tests.  This encourages students to begin a bedtime routine by 10 p.m., better enabling them to get the recommended 7-9 hours of sleep. Check out this interesting article about one college instructor's experiment on deadlines to promote sleep.