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Sleep well to do well

Sufficient sleep is essential for staying both physically and emotionally healthy. Lack of sleep impairs a person's ability to focus and learn efficiently and increases susceptibility to illness and risk of injury due to sleepiness. We all need adequate sleep in order to repair our bodies, consolidate memories, and be alert to accomplish important tasks.  

Tips for Better Sleep:

• Create a relaxing sleep environment. Apartments and residence halls can be noisy environments. Make your room quieter by using earplugs while you sleep, or try using a white noise machine, fan, or playing relaxing instrumental music. Block excess light by using room darkening curtains or a sleep eye mask.
  
  
• Use your bed for sleep – not work! Ideally, we want our brains to associate our bed with rest and relaxation. This mental association can help you fall asleep and stay asleep. Avoid studying or doing homework in your bed. 
  
  
• Avoid substances that disrupt sleep. Caffeine, nicotine, and alcohol can all negatively impact sleep quality. Avoid caffeinated beverages within 3-4 hours of bedtime.
  
  
• Work on reducing stress. If you find yourself tossing and turning with worries at night, it may be valuable to incorporate more stress management strategies during the day. Try going to a yoga class, practicing mindfulness, breathing or relaxation exercises, or talking with a counselor. Journaling can also be a helpful way to get your worries out of your head and process emotions. 
  
  
• Time management. Avoid the dreaded all-nighter and plan ahead to get assignments done early. Get organized with a planner, breaking large assignments into smaller manageable chunks, and working on projects well in advance of their deadlines.
  
  
• Maintain a regular sleep schedule. Try your best to go to bed and wake up at approximately the same time each day. Inconsistent routines can be disrupting to sleep cycles.
  
  
• Create a nightly ritual to relax. Avoid stimulating activities (like vigorous exercise) an hour before bed, and instead engage in activities to help your body wind down. Listen to calming music, take a warm shower, or engage in other relaxation practices.
  
  
• Unplug. Cell phones, computers, and TV emit blue light, which can be disrupting to sleep. Try to limit your use of technology 1 hour before bed.