How is your sleep these days?

Sleep can be elusive on campus. We are all still adjusting after winter break, but whether you have 8 am’s or all afternoon classes, improving your sleep gives you the energy to better perform in most aspects of your life.

Take control of your sleep with these simple (but sometimes difficult!) strategies:

Plan your schedule around your internal body clock. There are those who are early risers and those who are night owls. Learn when your body and brain are most energized and reserve that time for your highest priority tasks.
Try starting a consistent sleep routine. Maintain the same sleep schedule every night. Eventually your body will earn to become tired and wake up at specific times. You make it harder for your body to adjust and when to get energy by switching up your schedule. Make the time when you get up for the day as consistent as possible.
Be active in the morning. A quick stretch or morning walk will give you a boost of energy to get started with the day. Studies also show that you will tend stay more alert. Heart-pumping exercise right before you try to sleep can get in the way of relaxation.
Aim for 7-9 hours of sleep. For most college students this is the range of time you need. Daytime napping weakens sleep drive, making it more difficult to fall asleep at night, so avoid naps if you can. If you just can’t keep your eyes open, set an alarm for a 20 minute nap – short enough to recharge you but not long enough to disrupt evening sleep.
Unplug before bed. Try putting away electronics and do something that relaxes you during the hour before bed, such as listening to music, doing gentle yoga or meditation, or reading a book.
Recognize your patterns. If you are sleeping through your lecture it may be time for a change! It is a sure sign you are not getting enough sleep in class. Find a way to switch up your routine.

If you’re still struggling to sleep, consider connecting to mental health supports via care.unc.edu or your primary care provider (remember – Campus Health appointments can be made online).