Midterms are upon us, and with all the studying, cramming and late nights, it can be tough to get a good night’s sleep. However, Sleep Awareness Week (March 12-18) is just around the corner, making it the perfect time to start prioritizing your sleep quality! Below are some simple and effective tips for sleeping better through midterm season and beyond.
Create a Relaxing Sleep Environment
Have you ever considered whether your bedroom is conducive to good sleep before heading to bed? Creating a dark and quiet surrounding can improve your sleep quality. If you’re exposed to bright light in the evening all the way up until bedtime, it can be harder for you to fall asleep. To remedy this, the Centers for Disease Control and Prevention (CDC) recommends you dim the lights two hours before your intended bedtime. So if you’re typically up late studying in your dorm room or apartment, be sure to switch off the overhead light and turn on a lamp a few hours before bed!
Set Up a Consistent Sleep Schedule
Sticking to a regular sleep schedule is really important, because our bodies have a biological clock that regulates our sleep-wake cycles. According to the Office of Disease Prevention and Health Promotion, most adults need to have seven or more hours of good-quality sleep based on a regular schedule every night. Therefore, if you’re struggling with sleep or feeling tired during the day, a regular sleep routine could be just what you need to feel more energized and focused.
Get Some Exercise
Regular moderate-to-vigorous exercise can significantly enhance the quality of your sleep. The Exercise and Sleep Poll conducted by the National Sleep Foundation indicates that even a daily 10-minute walk can be helpful. The CDC also states that sitting less than 8 hours a day will result in better sleep, so if you find yourself sitting in class all day, don’t forget to take breaks and get outside for a walk in the sunshine. That said, it’s recommended that you finish your exercise routine at least three hours before bedtime if you struggle with falling or staying asleep.
Listen to Sleep Sounds
Sometimes, nighttime white noise is an effective treatment for restlessness. Fortunately, Headspace offers various audio experiences, such as restful sleep music and sleepcasts, to aid you in achieving a restful sleep. Syracuse University students can take advantage of a free Headspace premium membership on a first-come, first-served basis, and easily access these options by selecting the “Sleep” tab. If you have trouble falling or staying asleep, it might be a good idea to try drifting off with these calming tracks!
Manage Your Stress
During midterm season, stress and worries about schoolwork can easily get in the way of getting a good night’s rest. Thankfully, the Barnes Center at The Arch provides many services that can help you relieve or manage your stress levels. Pet therapy is a great way to destress while spending some quality time with a furry friend! Check out the schedule to find a pet therapy session that works best for your schedule. You can also visit the Crowley Family MindSpa to practice mindfulness and other guided relaxation techniques when you feel stressed. If you want to seek more professional assistance to help with stress or other concerns, you can request a counseling appointment or explore Group Counseling options.
As a student, it’s easy to prioritize other things over sleep, but making sure you get enough high-quality sleep is important to your overall health! Give one of the above tips or resources a try if you need some sleep. And if you have any questions or concerns about sleep resources, sleep hygiene, or your own physical or mental health, you can contact the Barnes Center by calling 315.443.8000 or emailing BarnesCenter@syr.edu.
Written By Wanshi Zhang ’23, S.I. Newhouse School of Public Communications