Getting enough sleep can improve just about every aspect of your life! Besides giving you that wonderful, well-rested feeling, sleep is important for learning, problem solving, managing stress, and regulating mood. It also promotes a healthy immune system and helps prevent chronic conditions like obesity, heart disease, diabetes, and cancer.
- Keep a regular sleep and wake time.
- Be physically active, but not too close to bedtime.
- If you drink caffeine, avoid it 6 hours before bedtime.
- Manage stress.
- Don't go to bed too hungry or too full.
- Create a calming bedroom that is comfortable for you.
- Avoid tobacco. Nicotine is a stimulant and can disrupt sleep.
- If you drink alcohol, avoid it 3 hours before bedtime.
- Avoid drinking too many liquids before bed.
Make your bedroom:
- Dark - Keep your bedroom as dark as possible. Use
blackout curtains or a sleep mask if necessary. - Quiet - Keep your bedroom quiet and free of disruptive
noises. You can drown out noise with a fan or sound
machine, or wear earplugs. - Cool - Keep your room temperature cool, yet
comfortable. Avoid excessive clothing or coverings. - Relaxing - Keep electronic devices and cell phones out
of the bedroom. Use your bed only for sleep and sex. - Not crowded - Avoid unnecessary sleep partners, such
as pets or children. Co-sleep only with another adult.
Sleep Resources through IU Benefits
- SupportLinc has free, anonymous 30-minute virtual connect support groups, including one on sleep fitness (register with group code iu)
- For those on an IU-sponsored medical plan, meet with a board-certified sleep specialist through LiveHealth Online
- For those on an IU-sponsored medical plan, meet with a provider at Marathon Health to talk about your sleep.
- Learn about Healthy Sleep Basics.
- The National Institutes of Health provides information on sleep and sleep disorders.
- Check out the Sleep Fitness Toolkit from SupportLinc, IU's Employee Assistance provider.
- Yoga nidra is a meditation practice that promotes relaxation and sleep. Try this guided yoga nidra session.
Better sleep for the whole family
The quality of your sleep often depends on the sleep habits of other household members — babies, kids, spouses, and even pets!
- American Academy of Pediatrics: Getting Your Baby to Sleep
- Common Solutions to Sleep Partner Conflicts
Better Sleep How-Tos
- National Institutes of Health: Your Guide to Healthy Sleep
- National Sleep Foundation: Bedroom Environment
- American Academy of Sleep Medicine: Sleep Education
Note: If you currently sleep less than 4 hours per night, do not operate a motor vehicle or heavy machinery and consult with a physician.