Sleep Well
Better sleep means better health
Sleep is mandatory element of self-care and it has a powerful impact on everything you do while you’re awake. Learn how to make sleep a priority and take steps to achieve sleep wellness.
Why is sleep important?
For the average college students, 7 to 9 hours is the recommended amount of sleep you should get each night. While you may feel like you can operate off fewer hours of sleep, does not necessarily mean that you are functioning at your highest capacity. Getting enough ZZZ’s can be challenging but the benefits of sleep are numerous:
Improved memory and attention
Enhanced mood and creativity
Increased energy and stamina
Decreased stress levels
Snoozing Strengthens Memories, so sleep on it
Research suggests these tips may aid students and other learners:
- Get a good night’s sleep before learning. Lack of sleep can cut learning ability by up to 40%.
- Get a full night of sleep within 24 hours after learning to strengthen new memories and build connections between different pieces of information.
- Get enough sleep each night 7 to 8 hours for most adults. Memories won’t be strengthened with 4 hours or less of nighttime sleep.
- Naps might help or hinder. A 90-minute nap can strengthen memories, but naps late in the day may make it harder to get to sleep at night.
How to sleep better?
We've learned why sleep is so vital to our well-being. Now let's explore how to get better sleep!
General Sleep Hygiene Tips
- 1 of 11Go to bed earlyStudents should go to bed early enough to have the opportunity for a full night of sleep. Adults need about seven to eight hours of sleep each night.
- 2 of 11Keep the temperature coolThe ideal temperature for sleep is between 60-68°F.
- 3 of 11Create a transition to sleep routineRead a book or listen to music and turn off the TV and electronic devices. Take a hot bath/shower, which will adjust your body temperature and help you relax.
- 4 of 11Get out of bedIf you have trouble falling asleep, get out of bed and do something relaxing until you feel sleepy. If you are awake for more than 20 minutes, get up and do something relaxing. If you continue to have trouble sleeping, talk to your doctor about it.
- 5 of 11Stay out of bedDon't study, read, watch TV or talk on the phone in bed. Only use your bed for sleep or sex.
- 6 of 11Wake up on the weekendIt is best to go to bed and wake up at the same times on the weekend as you do during the school week. If you missed out on a lot of sleep during the week, then you can try to catch up on the weekend. But sleeping in later on Saturdays and Sundays will make it very hard for you to wake up for classes on Monday morning.
- 7 of 11Avoid caffeineAvoid caffeine in the afternoon and at night. It stays in your system for hours and can make it hard for you to fall asleep.
- 8 of 11Adjust the lightsDim the lights in the evening and at night so your body knows it will soon be time to sleep. Let in the sunlight in the morning to boost your alertness.
- 9 of 11Wind downTake some time to "wind down" before going to bed. Get away from the computer, turn off the TV and the cell phone, and relax quietly for 15 to 30 minutes.
- 10 of 11Eat a littleNever eat a large meal right before bedtime. Enjoy a healthy snack or light dessert so you don't go to bed hungry.
- 11 of 11Get SunlightGetting at least 30 minutes of bright daylight exposure upon waking each day. The earlier in the day, the better, but daylight exposure at midday is still much better than nothing!
All of these variables play a role on the quality of sleep you get and your ability to easily fall asleep. Want to learn more? Check out the National Sleep Foundation website and find out everything you wanted to know about sleep and its impacts.
Nap Time 🐈
While getting 7 to 9 hours of sleep is the preferred recommendation, we understand that it does not always happen. On those nights you just don’t get enough sleep and are struggling to get through the day, consider a nap.
The perfect nap is 20 to 30 minutes in the middle of the afternoon, preferably laying down or lounging in a cozy chair. If you are on campus and want to power up with a nap, check out our Wellness Resource Maps with some great, student recommended locations to take a break and catch some ZZZ’s.
The perfect nap is 20 to 30 minutes in the middle of the afternoon, preferably laying down or lounging in a cozy chair. If you are on campus and want to power up with a nap, check out our Wellness Resource Maps with some great, student recommended locations to take a break and catch some ZZZ’s.
What impacts sleep?
A good night’s sleep can be affected by a variety of influences in your environment. If you are having trouble sleeping at night, consider each of the following:
- Food intake: too much or too little?
- Caffeine consumption: how much and how late in the day?
- Room temperature: too cold or too hot?
- Lights: how bright is your room?
- Sounds: too loud? Too quiet and you hear everything?
- Bedroom layout: messy? cozy?
- Alcohol consumption and other substance use
Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, making it best to avoid alcohol in the lead-up to bedtime. - Too much stress can have a profound impact on sleep and overall health. Getting enough sleep on a nightly basis can alleviate stress quite effectively. Unfortunately, a good night’s rest can be elusive if you are stressed, especially if sleep problems are a major source of your day-to-day anxieties.
- Sleep anxiety is a feeling of fear or stress about falling asleep or staying asleep. Sleep problems and mental health disorders such as anxiety are closely intertwined. One can often make the other worse, so it can feel like a never-ending cycle. But anxiety and sleep problems are both treatable. Talk to your healthcare provider about your symptoms and work together to build the right treatment plan.
Mental Health Self-help
LinkedIn Learning
LinkedIn Learning is an online learning platform enabling active FAU faculty, staff, and students to discover and develop skills through an online library of high-quality expert-led videos.
5-minute or less tutorials for sleep success
- Balancing Sleep and Life
- Transitioning to Sleep
- Create a Nightly Ritual for Sleep
- Simple Shifts for Sleep Success
- Sleep to Learn More Effectively
- Sleep Science 101
and more…search SLEEP
Healthy Campus 2030
More Tools
When to seek help?
It's normal to sometimes have difficulty getting or staying asleep. However, this can also be a sign of another physical or mental condition. FAU has various resources to reach out to for more in-depth help!
Mind
Counseling And Psychological Services
Mind
Are sleepless nights affecting your college experience? You’re not alone. Stress and juggling the responsibilities of college can impact sleep, along with anxiety, depression, and substance use. By learning about factors that impact sleep and trying to develop healthy sleep habits, you may notice some improvements. However, you don’t have to figure this out on your own. If you find yourself stuck or don’t know where to start on your journey to a good night’s sleep, CAPS is here to help.
Body
Student Health Services
Those who believe they have a sleep disorder should consult with their primary care physician or a sleep specialist. The clinical staff at Student Health Services is a great place to start when it comes to addressing health concerns.
Environment
Dean of Students
If you are losing sleep or getting poor sleep over concerns related to homelessness, food insecurity, and/or financial hardships please reach out to the Dean of Students Office. Case Managers provide advocacy and coordination of resources both on campus and in the community. They help students navigate the services, processes and policies at FAU.