Adjusting Your Sleep Routine After College: Tips for Better Sleep

1. Set a Consistent Sleep Schedule

During college, late nights and irregular sleep patterns may have been common. Establishing a consistent sleep schedule now can help regulate your body's internal clock and improve sleep quality.

• Tip: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's natural sleep-wake cycle.

2. Create a Relaxing Bedtime Routine

Developing a calming pre-sleep routine signals to your body that it's time to wind down and prepare for restful sleep.

• Tip: Incorporate activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation before bedtime.

3. Optimize Your Sleep Environment 

Creating a comfortable sleep environment can promote better sleep quality. Consider factors such as lighting, noise levels, and temperature in your bedroom.

• Tip: Use blackout curtains or eye masks to block out light, minimize noise with earplugs or white noise machines, and maintain a cool, comfortable temperature.

4. Limit Screen Time Before Bed 

The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. Reduce screen time in the hour leading up to bedtime.

• Tip: Establish a "digital curfew" and avoid using electronic devices such as smartphones, tablets, and computers before bed. Consider reading a book instead.

5. Watch Your Diet and Exercise

Healthy eating and regular physical activity can positively impact sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime, and incorporate exercise into your daily routine.

• Tip: Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid vigorous exercise right before bedtime, as it can be stimulating.

6. Manage Stress and Anxiety

Post-college life can bring new stressors, such as job hunting or adjusting to a new environment. Managing stress and anxiety is crucial for promoting restful sleep.

• Tip: Practice relaxation techniques such as yoga, meditation, or progressive muscle relaxation. Journaling or talking to a friend can also help reduce stress levels before bed.

7. Avoid Naps During the Day

While tempting, long daytime naps can interfere with nighttime sleep. If you need to nap, limit it to 20-30 minutes early in the afternoon.

• Tip: Set an alarm to ensure your nap doesn't extend too long, and avoid napping late in the day, as it can disrupt your sleep schedule.

8. Seek Professional Help

If you continue to struggle with sleep despite these efforts, consider seeking advice from a healthcare professional or sleep specialist. They can help identify underlying issues and recommend appropriate treatments or therapies.

Conclusion

If you or someone you love are continuing to have sleeping trouble, that may be a sign of an underlying problem. Please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.