What are signs that I am getting good sleep?

Good sleep requires more than just the recommended 7 to 9 hours. Other signs of good sleep are:

  • You fall asleep within 15 - 20 minutes of lying down
  • You don't lie awake for long periods of time when you'd like to be sleeping
  • You feel refreshed when you wake up
  • You feel alert and productive during the waking hours

How can I improve my sleep?

There are a lot of things you can do during the day to

A 10 to 30 minute nap is ideal. Any longer can leave you feeling groggy and keep you up at night

improve your sleep!

  • Soak up as much sun as you can! It can help maintain your circadian rhythm
  • Participate in physical activity early in the day rather than near bedtime
  • Limit caffeine late in the day
  • Take daytime naps when needed, but around 30 minutes or less. 
  • Alcohol can keep you from sleeping well by disrupting your REM cycle, so be mindful and drink in moderation
  • Don’t eat a big meal close to bedtime
  • Reduce or quit smoking. The nicotine in cigarettes can make it harder for you to sleep

Limit screen time before bed! Blue light can reduce your body's release of melatonin, making it harder to fall asleep.

Setting a bedtime routine and improving your bedtime environment can improve your quality of sleep!

  • Go to bed at the same time every night
  • Aim for the same amount of sleep every night
  • Only use your bed for sleep and sex. Don’t do homework, eat, or talk on the phone
  • Limit your screen time while in bed
  • If your brain won’t turn off or you are stressing about different things, distract yourself with calming music, mindful breathing exercises, or by reading a book until you feel sleepy

Life in the dorms can be more hectic than in other

Your body temperature decreases when trying to fall asleep. Having your room at 60 to 67 degrees Fahrenheit can help facilitate this cooling!

environments. Here are some tips to battle the noise, stress, and social aspects to benefit your sleep.

  • Don’t do homework in your bed. Use your desk if you must, but using community spaces on your floor or going to the library can help your room be a space for relaxation.
  • Get ear plugs and a sleep mask to tune out roommates or other people on your floor. OHA also gives out sleep kits equipped with both and sleepy time tea!
  • If problems arise, talk to your roommate to set boundaries for quiet times, when other people can be in your room, and other things that could be disrupting your sleep
  • Dorms get hot and falling asleep drenched in sweat can be near impossible. Invest in a fan or have a window open at night and closed during the day to keep it cooler

 

Sleep Diary

Sleep diaries can be helpful when tracking sleep patterns and behaviors that may have an impact on your sleep. Use the one below or make your own!

Sleep diary to keep track of different behaviors or influences that are negatively impacting sleep

 

 

Want to read more?

Check out our Wellness Blog to read more! Below are some of our sleep related articles. Click the pictures to go to the post!

Sleeping Essentials.

 A woman in white fluffy blankets fast asleep

  • Counseling- (406) 994-4531
  • Student Health Service - (406) 994-2311
  • National Sleep Foundation - Sleep Research & Education
  • Office of Health Advancement – Free Sleep Kits! Come visit at 1102 S 6th Ave Bozeman, MT 59717
  • Wellness Coaching – Office of Health Advancement – if stress is affecting your sleep, come work with a coach to identify methods to reduce your stress!