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Nothing is more important than sleep, especially as a college student. Unfortunately, getting sufficient sleep is where college students seem to struggle the most. Distractions ranging from your noisy roommate to your chaotic dorm hall (I’m thinking of Curtis specifically because I live there…) make it difficult to find time to unwind. Next thing you know, you’re waking up wondering why you only got five hours of poor sleep. If you’re in a state of despair because you don’t know what to do about sleep anymore, here are some ways to create a better bedtime routine and navigate the obstacles that come with sleeping in a dorm.
No Caffeine After 3 pm
I know you don’t want to hear this, but try to avoid drinking caffeine – whether it’s an iced coffee or an energy drink – after 3 pm. I know it feels early in the day for some, but I’ve noticed that it’s harder for me to sleep when I have caffeine late in the day. If you simply can’t go without your afternoon coffee, try limiting your caffeine intake to one cup of coffee rather than two, or opt for alternatives like tea or lemon water.Â
No Electronics One Hour Before Bedtime
You’ve heard this one before. And while I’m sure you’ve heard it a million times, I’ll be the one to say it again. Turn off all electronics (yes, that includes TikTok) at least one hour before bedtime. Instead, try flipping through a book on your nightstand or journaling in a diary. If that isn’t your thing, try reading an assigned reading for class. Nothing prepares me for the best sleep of my life quite like a school reading. If you’re more active, try stretching before bed instead.Â
Set the MoodÂ
For me, setting the mood is the most critical part of creating a better bedtime routine. I use a diffuser and lavender essential oil. My roommate is a fan of the lavender pillow spray if you don’t have a diffuser. Lighting is also a big part of setting the mood. Try to avoid the harsh lighting of your dorm’s overhead light and go for warmer lighting. For example, you might try turning off your main light and switching to LED lights, a bedside table lamp, or fairy lights. Set your LED lights to yellow, orange, or pink rather than blue for a warm, cozy atmosphere. Next, try changing your upbeat music to something more relaxing and slow. I personally play low-fi beats before bed, or I have a specific chill music playlist. Another way to set the mood is with white noise. I use a fan for this, but there’s apps out there, like Sleep Sounds, that have white noise or you can even use a white noise machine.Â
Cut Yourself Off at a Certain Time
Be sure to have a set cut off time every night when you stop doing homework or watching TV. Then, start getting ready for bed. Some things I do before bed are my skincare routine, packing my backpack for the next day, planning an outfit, checking things off in my planner, and writing a to-do list.Â
Meditation
I’m on and off with meditation, but I find that it really helps if I’m trying to unwind or even fall asleep. I recommend downloading the app Calm, which has specific meditations for sleep, but there are plenty of free meditation apps and sites out there (just head to YouTube). If meditation doesn’t work for you, try breathing before bed and reflecting on your day and what goals you want to set for the next day. There are different breathing techniques you can use that are specifically designed to help you fall asleep.Â
Actually Develop a Routine
This one is the hardest one, especially in college, but try to go to bed at the same time every night and wake up at a similar, if not the same, time every morning. Sometimes schedules don’t allow for this, but try your best to do it. Your body adjusts well to a routine like this, and it will make going to bed and waking up much easier.Â
While you may have already tried some of these suggestions and not found them helpful, be sure to keep an open mind and try at least one strategy again. You never know what will end up working for you! With that, I hope you can create a better bedtime routine.Â