Sleep is important! It impacts your daily life and academic success by helping you stay alert in class, promotes memory consolidation of what you’re learning, affects processing speed, judgement and decision making. In addition, it improves your energy, boosts your mood, and immune health so that you can stay well and feel your best. Yet, the NCHA, ranks sleep as a top impediment for UF students. So, how can you get a good night’s rest:

Quality and Quantity Matter

Quality sleep is important for waking up feeling rested and energized for the day. There are several things that you can do during the day and before bedtime to fall asleep and stay asleep throughout the night. Allowing you to wake up feeling ready for the day ahead.


  • Skip naps or limit them to 30 minutes in the early afternoon.
  • Avoid caffeine 6 hours before bedtime.
  • Avoid drinking alcohol within 2 hours of bedtime.
  • Expose yourself to sunlight or other bright lights in the morning.
  • Trouble falling asleep or staying asleep? Don’t toss and turn for longer than 15 minutes.         Get out of bed and do somethin  relaxing and return to bed only after you feel sleepy.
  • Exercise on a regular basis (2-3 times a week), but not within 2 hours of bedtime.
  • Lie down to sleep only when you are drowsy.
  • Avoid eating large meals before bed. Try a light snack with milk.
  • Avoid using tobacco 2 – 3 hours before going to bed.
  • Decrease blue light in the evening. Decrease screen brightness or turn off screens 30              minutes before bed.
  • Avoid stimulating activities before bed, watching exciting tv, video games, or checking            email.
  • Take a walk-in natural light in the morning or open blinds to let in morning sunshine.
  • Ensure your room is cool, dark, and quiet

Plan It Out: Create A Consistent Schedule

  • To help you feel rested, a consistent sleep schedule is just as important as getting 7-9 hours of sleep a night
  • Research shows that students who sleep do MUCH better on tests than those who stay up all night cramming, even though the students who stay up all night THINK they do better.
  • Create an attainable sleep schedule where you wake and go to sleep within the same hour each day. Allowing your body to operate on a consistent rhythm.

Unwind into sleep: Find a Tranquil Routine

Create a relaxing routine 20- 30 minutes before your bedtime that allows you to de-stress and release tension from the day. Make this routine a habit so that you perform consistently each night signaling to your body that it is time for rest.


  • Gentle stretching
  • Coloring Reading a real book
  • Deep breathing
  • Warm shower
  • Journaling
  • Listening to a podcast