Sleep is essential for your overall health and well-being, and can be strongly linked to academic success. Your behaviors during the day, especially before bedtime, can have a major impact on your sleep. Making sleep a priority can be difficult with a busy schedule, but taking steps to get a good night’s sleep can help you thrive.
Impacts of Sleep Deprivation:
Getting less than 7 hours of sleep per night can have detrimental effects to your mind and body, including:
Want to improve your sleep?
Pick up a sleep kit* in the Student Health Services Pharmacy for just $2.00!
Wellness and Health Promotion Services offers workshops and resources that provide information and strategies to create and maintain a healthy balance between life, school, and sleep.
*Sleep Kit includes: earplugs, sleep mask, aromatherapy sleep spray, chamomile tea sample, and education information on sleep hygiene.
Quick Tips for a good night’s rest:
- Stick to a regular sleep schedule and pre-sleep ritual to help relax you before bed.
- Avoid using electronics at least 60 minutes before going to bed.
- Exercise Early– working out before bed can simulate and heat up your body, making it more difficult to fall asleep.
- Nap before 5p.m.– Taking shorter, 20-minute naps earlier in the day can help avoid disrupting your evening sleep cycle.
- Avoid Alcohol, Caffeine and Tobacco at least 3 hours before bed.
- Have light evening meals. If you are hungry before bed, eat small protein-packed snacks to reduce hunger.
- Sleep when you are tired. If you can’t fall asleep within 20 minutes, get up and do something relaxing to help induce sleep.
- Create a relaxing sleep space– Keep your bedroom dark, clean and quiet. If you have roommates with different sleep schedule, try a sleep kit from the Student Health Pharmacy to help block out light and noise.
Check out these resources for additional information:
Student Health Service:
Counseling and Psychological Services:
Wellness and Health Promotion Services:
Effects of Caffeine on your Sleep:
Watch this video from HealthyUCLA to see how caffeine affects your sleep routine.