Top 10 Tips for a Better Night’s Sleep

By Rebecca Melville, Registered Nurse, Health & Counselling Centre

Sleep…You know that it’s important for your physical, emotional and cognitive health, but you may not know how to get a better, more restful night’s sleep.

It’s hard to balance classes, assignments, exams as well as social lives and relationships and still manage to sleep well. Practicing good sleep habits will help you achieve optimal academic performance by increasing your ability to focus, remember and retain information as well as improve your ability to study, research and write papers. And studies have shown that in many cases students who get a good night’s sleep perform better on tests than those who stay up late to study. 

Have a look at these 10 tips that will help you catch more Z’s.

Top 10 things to get a better night’s sleep 

  1. Keep to a regular, consistent sleeping schedule 
  2. Turn off electronic devices (including phones) 30-60 minutes prior to bedtime (screens block melatonin).  Also remember to activate the ‘blue light filter’ or ‘eye comfort shield’ on your phone settings.
  3. Structure your time during exam season
  4. Relaxing bedtime activities (e.g. music, meditation, warm bath)
  5. Regular exercise 
  6. Avoid / Limit caffeine, nicotine, cannabis and alcohol for at least 3 hours prior to bedtime
  7. Sleep friendly bedroom (cool, dark)
  8. Avoid naps, especially late in the day
  9. Avoid all-nighters
  10. Call HCC & talk to a health care provider!