Small tips to improve your sleep quality

Here are a few tips to improve your sleep quality during finals week, photo courtesy of PxHere.

Kiefaber Communications
Contributing Writers

Looking towards the new year and spring semester, students may be looking for small habitual changes to implement to improve their overall health.

One habit that is intrinsically integrated with a college student’s overall well-being is their sleep patterns. By making small changes in your nighttime routine, you can increase the caliber of your sleep. 

On behalf of the Brook Center, Kiefaber Communications has worked to develop tips and tricks that will assist our fellow UD students to improve their sleep. 

  1. Exercise regularly, but just not before bed. Backed by extensive scientific research, exercise is one of the best ways to improve sleep quality. According to a recent study, it was found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65 percent improvement in sleep quality. Working out outside, at the rec, or with your roommates at home can be a great way to improve your sleep quality.
  2. Avoid caffeine, alcohol, nicotine and other chemicals that can interfere with your sleep. Experts say, to avoid drinking caffeine four to six hours before bedtime because drinking a stimulant like caffeine will decrease the ability to fall asleep. In a similar fashion, people who smoke should refrain from using tobacco too close to bedtime as well.  On the other hand, although alcohol may help people fall asleep, after a few hours it will start to act as a stimulant, which could ultimately lead to decreasing the quality of sleep later in the night. 
  3. Try and not to eat or drink right before bed. This may cause you to feel a sense of discomfort as you are settling into bed. While some college students enjoy a late-night snack before bed, scientists say to refrain from eating anything spicy that could either lead to heartburn which in turn can prevent you from falling asleep. Additionally, avoid heavy meals as they can cause you to get full leading to discomfort. Be mindful of when and what you are eating as these both can affect your ability to fall asleep. 

As college students brace for a rather unusual end to a semester, it is important to keep in mind that practicing a healthy sleep routine can help you get through this stressful time.

Students can follow the Brook Center and Kiefaber Communications on Instagram @ud_brookcenter for more tips and ways to increase their sleep quality. 

The Brook Center is located in Gosiger Hall at the University of Dayton. 

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Mawer, Rudy. “17 Proven Tips to Sleep Better at Night.” Healthline, Healthline Media, 28 Feb. 2020, 

Oregon State University. (n.d.). Sleep Health Services. Tips for Getting Good Sleep. Retrieved Nov. 15, 2020, from

Twelve Simple Tips to Improve Your Sleep. (n.d.). Retrieved Nov. 16, 2020, from

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