#1: Quiet down.
If you’re having trouble sleeping, any unnecessary noise that might keep you awake definitely isn’t going to help. Ear plugs are an option—you can purchase them at any convenience store. Sleep machines are also great for drowning out noise. You can buy one at Target or Walmart, or there are many awesome (free!) iPhone apps you could download. What’s worked best for me is the Dohm, which is the official sound conditioner of the National Sleep Foundation. This white noise machine blocks out disruptive noises and has been great for my sleep. For more information, check out the NSF website!
#2: Keep it cool.
It’s a well-known fact that people sleep easier in cool temperatures as opposed to a warmer. I have two fans in my room. They are also really helpful if you’re trying to block out unnecessary noises that might keep you awake.
#3: The darker, the better.
Some people can fall asleep with all the lights on in their room, but I’m definitely not one of those people. Any trace of light that shines into my room at night keeps me from falling asleep. Try and organize your room so that outside light doesn’t shine straight on your face. You could also purchase light-blocking curtains at Target (yes, I’ve tried these too). They really do block out 99% of light like they advertise, but they aren’t very attractive or flexible curtains, so if you’re into having a stylish room, they may not be the option for you.
Another possibility? One of my good friends from SMU told me about the Tempurpedic Sleep mask she uses. I ordered one online and let me tell you…it is a life-saver! This mask blocks out all the visual distractions that may keep you awake at night. It’s designed so that you can open your eyes with the mask on. It’s a comfortable fit on your face, which is also great, because I find most other sleep masks really uncomfortable to wear. For more information, check it out here.
#4: Nap less, exercise more.
I can’t really give much personal advice on this one, because I have to admit that I’m definitely a nap-er. However, I usually only take 20-30 minute power naps that don’t keep me from getting tired later at night. If you can avoid napping all day—that’s great! If you’re like me, just remember to keep your naps short, and make sure they aren’t too close to bedtime. Exercise is also a great way to enhance your sleep quality, which is obviously only one of its many benefits. Just make sure you exercise at least 3-4 hours before bedtime, or those endorphins will keep you awake!
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#5: Eliminate caffeinated drinks.
This is common sense y’all. If you’re trying to stay up late or pull an all-nighter—drink caffeine as much as you want. If it’s sleep that you’re after, avoid this at all costs. Most of us Wake students need caffeine at at least at one point in the day… but shoot for your daily dose of caffeine in the mornings, not late afternoons or nights. It’s a stimulant, so until your body has metabolized all the caffeine you’ve ingested into your system, you probably won’t be able to sleep.
#6: Keep your anxiety in check.
It’s hard not to lie in bed at night thinking about all you have to do the next day, especially since here at Wake Forest we are all super busy. However, it directly interferes with sleep ability. A lot of the times, insomniacs can’t sleep because they are worried about something, and usually worried about sleeping. One thing I’ve found helpful is to write down everything I need to do the next day before I go to bed. I also pack my bag for class and pick out the outfit I’ll wear tomorrow so I don’t have anything to think about in the morning while I’m hurrying to get ready for class. If you have a lot of anxiety (about sleep or whatever else)—try deep breathing exercises, yoga, or meditation— all these activities help calm your body and mind.
#7: Stop texting in bed (and using all electronics.)
Send your last text, set your alarm, and put your phone away from your bed (so you can’t reach it to look at your texts even if you want to). Electronic stimulation will keep you up longer. I know we all want to text 24/7 because we’re girls and so we have this constant need to be talking to our friends all the time, but if you’re getting less sleep because of it—put down the phone! Also, if you’re one of those people who likes to watch TV episodes on Netflix or Hulu before bed—don’t do this while sitting in your bed. If you can, switch out your episode-viewing for reading! Especially if it’s one of your textbooks for class…most likely, you’ll fall asleep within minutes :)
Sweet dreams, collegiettes!