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Tips for Getting Good Sleep
1. Maintain a regular wake and sleep schedule, even on weekends.
Try to keep wake and sleep times regular.
Don't vary them by more than two hours. This may be difficult on weekends, with the temptation to sleep in, but try to stick with it. Large variations in sleep schedules can have the same effects as getting less than normal amounts of sleep.1

1. Franklin, B.C., Buboltz, W.C., 2002. Applying sleep research to university students: Recommendation for developing a student sleep education program.

2. Come up with a regular, relaxing bedtime routine.
Examples include taking a hot bath, reading a book or listening to relaxing music.
Your bedtime relaxing routine will help you to separate your sleep time from your daily activities that may cause you excitement, stress and anxiety.
Be sure to do these relaxing things away from bright light, and don’t do stimulating activities like homework right before bed. This can be difficult for college students to do, but try to have some downtime between studying and going to bed.
3. Create a sleep-friendly environment.
A sleep-friendly environment is dark, cool, quiet, comfortable and interruption-free.
This can be difficult for students living in residence halls, but here are a few suggestions that may help:

Try hanging a black sheet around your bed

Hang up dark curtains

Use eye-masks and/or ear plugs

Try “white noise” like fans or humidifiers to cover other noises

4. Lie down to go to sleep only when sleepy.
Don't ruin your sleep-friendly environment.
If you try to go to bed when you’re not sleepy, you may associate your bed with feeling frustrated about not being able to fall asleep.
If you can’t fall asleep after about 15 minutes, get up and go into another room. If you are in a residence hall, get out of bed and do something non-sleep related, but that is relaxing. Return to bed only after you feel sleepy.
5. Use your bed for sleep, not for daily life.
Your bed is not for stressing.
This may be difficult to do with only limited furniture, but try not to use your bed for doing homework or other activities that can cause you anxiety.
This will strengthen the association between your bed and sleep.
6. Don’t eat within two or three hours of your planned bedtime.
Avoid heartburn and other discomforts.
Eating or drinking too much before bed can make you feel uncomfortable as you are settling down into bed.
Try to avoid heavy meals right before bed and be cautious of spicy foods, as they can cause heartburn, which may prevent you from sleeping.
7. Exercise regularly, but be sure to complete your workout at least a few hours before bedtime.
In general, regular exercise makes it easier to fall asleep and can improve sleep quality.
Be sure not to exercise just before bedtime, as this can actually make it harder to sleep.
Try to finish your workout at least three hours before you go to bed.
8. Avoid caffeine before bedtime.
Caffeine is a stimulant.
This means it causes your body to be more alert. Caffeine (found in coffee, tea, soda and chocolate) can stay in the body for an average of three to five hours.
Even if you don’t think caffeine affects you, it is likely to hinder your sleep quality. Avoiding caffeine within six to eight hours before bed can improve sleep quality.
9. Avoid alcohol and nicotine close to bedtime.
Substances interfere with deep sleep.
Although many people use alcohol as a sleep aid, it actually decreases sleep quality by increasing night time awakenings. This leads to a night of lighter sleep that is less restful.
Nicotine is a stimulant, which can make it difficult to fall asleep. When smokers go to sleep, withdrawal symptoms can also cause poor sleep. Nicotine can also cause problems waking up in the morning and cause nightmares. If you are a smoker, try not to smoke within two hours of bedtime.
10. Limit afternoon naps to one hour or less.
An early afternoon nap may help you get through your day.
It is OK to take a short nap after lunch, but don’t nap longer than an hour, and never later than 2:00 or 3:00 p.m.

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I have been wanting to work on a couple things in regards to my sleep however the one big task at hand is my nighttime screen time. I want to be better about putting my phone away because when the screen is on, my brain is awake and wired. But once the screen is off, I can easily drift to bed. Another big thing I have been wanting to work on is sleeping consistently. I want to be better about not just going to sleep at a certain time but also waking up at a certain time. I feel like even on weekends, while the sleep in is nice, I feel like I am wasting my day.

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To improve my sleep I plan to start my work earlier to go to bed earlier. This will allow me to get more hours of sleep and to get my circadian rhythm back on track.

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Sleep Improvement, Stressing Less - Sami Chekaba

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Sleep Improvement, Stressing Less - Sami Chekaba

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One thing that often impacts my sleep is stressing about things as I'm going to sleep or rushing to go to sleep. One requirement for good sleep is that our brains shuts off, but mine tends to run anxious. To fix this, I can set a rule to stop work and wind down for bed at least 45 minutes before going to sleep. Usually listening to Quran recitations or reading helps me calm down as well. I think a good sleep routine would relieve my stress and make my sleep a lot better, so I ought to implement one.

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Usually when I wake up I need multiple alarms that are spaced out with snoozes. To try to get as much sleep as I can I’ve started setting my alarm to whenever my last snooze would be so I don’t waste that extra time in-between sleeping and waking up through setting multiple alarms.

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To improve my sleep, I want to get into the routine of spending 15-20 minutes before going to bed doing a relaxing activity. I've found that right now I typically will either be doing homework or using social media right before I go to sleep, which can make it difficult to transition. I would like to try reading a couple pages of a book or journaling before bed for the next few weeks to see if this makes it easier for me to fall asleep at night.

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Im going to describe what I do if I want to fall asleep as fast as I can. I will say right now that if you’re not somewhat sleepy and or you try to do this in the middle of the day it might now work. You’ll probably just be relaxed a lot. The first step is to not move and stay still on your bed. The next step is close your eyes and start to take really deep breaths. Take one breath in and hold as long as possible and slowly exhale. Keep doing this and eventually you’ll fall asleep super fast. What I tend to notice that happens is that I get tired when I hold my breathe and this then makes me super relaxed and sleepy and before I know it I’m knocked out. Try it out next time you want to fall asleep super fast!!

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Sleep used to be a large priority for me, but since coming to UT, my sleep has suffered. I have been less strict about my bedtime rituals to help me go to sleep. To improve my sleep situation, I am going to start reading for at least 20 minutes before bed.

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To improve my sleep I plan on trying to read a book 30 minutes before my bedtime so I can have less time on my phone which tends to keep me up later than I want to. Additionally, I'm planning on not drinking coffee or energy drinks anytime after 1pm. Caffeine can stays in my system and it can feel impossible trying to sleep because my body feels physically awake but my mind wants to sleep.

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I have a skincare routine that I do before I sleep and I think I could make this a more relaxing time by not using my phone at all while I’m doing it and playing calming music in order to create a regular schedule in my brain that helps it start having less activity before I sleep.

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In the past week or so I have noticed my sleep debt has been increasing. With that said, I have been trying recently to just go to bed earlier. As a result, when I wake up I feel better about myself as I can start the day feeling refreshed and ready to go.

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I plan on to not watch my phone at least 30 minutes going to bed. Also, I’ve been working on my napping schedule to reduce it to 20 minutes or less and avoid drinking caffeine at night. It’s so far so good because I am sleeping well and having good quality of sleep lately.

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To improve my sleep, I will try to put my phone away at least 30 minutes before trying to sleep. Usually, I use my phone in bed right until I feel tired, but that could end up being 30 minutes-1 hour later. Being on my phone keeps me entertained, which in turn keeps my brain active rather than ready to rest. By doing this, I believe my sleep will be more restful and I will be able to sleep earlier. I also want to implement a consistent bedtime routine, such as doing my skincare, taking out my contacts, getting my stuff packed for tomorrow. By setting this bedtime routine at a specific time each day in the same order, my brain will be able to associate the routine with sleep and therefore I will be able to soon after get some sleep. This will also make sure that I am not anxious during the night about preparing for the next day.

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I find it very beneficial to keep up a regular sleep schedule, even on weekends. It improves sleep and my circadian rhythm. Additionally, getting up earlier gives me more time to do things during the day. This is one sleep tip I will definitely try to stick too. I also think a relaxing bedtime routine is a great idea for getting better sleep.

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The way I plan on improving my sleep is by getting off my phone . I want to get off of it maybe 30 minutes before my sleep. I feel like this would help a lot because most the time I don't get sleep is because I am on my phone just swiping away.

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I will be trying to implement a relaxing before bed activity, usually I am working on homework until going to sleep but I want to stop working on work about 30 minutes before to give my brain some time to slow down. Instead I will crochet and listen to some relaxing music or call my parents during that time to help me relax and unwind before bed

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I have been having trouble falling asleep quickly lately and I believe the reason is because I am always on my phone before bed. Instead of sitting on my phone before I go to bed, I will try a new strategy. This may be either reading a book or reviewing my notes for 30 minutes to an hour before I plan to sleep. I plan to test this over multiple days to see if I can find a rhythm and adjust my time to fall asleep. Hopefully, this new strategy will help me fall asleep quicker so that I can get more adequate sleep hours.

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I plan on improving my sleep schedule by taking power naps throughout the day to ensure I am energized and not feeling tired during class. I am aiming to take a nap for no longer than 1 hour.

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I started to designate a little nap areas to just lay down in the day to avoid getting on my bed and just scrolling through my phone. This started helping me not get on my phone in bed and fall asleep a lot faster. I also will take more time to get ready for bed and build that routine a little more.

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I have been implementing google calendar in order to plan my day better. I think if I can plan my day better then I will have more time to get good quality sleep. I'm also going to set a schedule on my phone where blue light automatically turns off at a certain time. Getting off my phone earlier is also something I'm working on.

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Some things that I will try is to regulate my sleep schedule.

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To improve my sleep I have been starting to make sure I limit any bright lights 45 minutes before I go to bed, and also listen to calming music to lower my heart rate.

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Something I plan on doing to improve my sleep is avoiding caffeine before bedtime. Sometimes I have a bad habit of drinking coffee during the night time so that I can stay awake and work on homework, but doing so causes me to not be able to fall asleep until late in the night. Although I love the taste of caffeine, I plan on only drinking it in the morning so that it does not disrupt me for the rest of the night.

- Greeshma Biju

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I have been sleeping 8+ hours everyday this week and it has felt amazing

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To improve my sleep I will try and create a more consistent sleep schedule, even on the weekends. This will help regulate my circadian rhythm and help me get deeper sleep.

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Ive heard before how helpful it is to only use your bed for sleeping and do daily life in another space or even another room. Ive tried to implement this before but I seem to always revert back to my bed. Ive been struggling with my depression recently and It’s increasingly difficult to get out of bed so as a result I’ve e been doing everything from texting my friends to my class work in my bed. This is a habit I’m continually trying to break but being in a dorm living situation, it has been especially hard. All the places to relax outside of my bed are public spaces so I never feel fully relaxed.

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Rather than trying to shut off all electronics and homework immediately before sleeping, I'll try to incorporate a "relaxing bedtime routine" by drawing or journaling for a few (5-10) minutes to slow my mind down and hipefully fall asleep faster.

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To improve my sleep I want to start cutting my caffeine intake. On average, I drink 3 caffeinated beverages and the last cup around dinner time. Caffeine is a stimulant causing me to be alert and focused for about 4 hours. When I drink caffeine later in the day I am awake till 1 am. Staying up this late is not good for me because I'm not getting the 8 hours of sleep I need.

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Sleep Improvement - Teeana Lundy-Webster

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Sleep Improvement - Teeana Lundy-Webster

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I have always struggled with sleeping but back at home I used to make tea and sit on the back porch to watch the moon until I got tired enough to go to bed. Here I have found it a bit more challenging to ease my mind before bed, but watching certain videos such as hoof trimming or physics videos help slow the thought progression to allow me to sleep. I also still make tea at night since my roommate loves to keep the room super cold, it's really nice to have something warm before going to sleep.

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In order to improve my sleep, I plan to not charge my phone by my bed anymore so that way I can be off of it for longer before bed, and not reach for it as soon as I wake up. I find that whenever I am on it for a while before going to sleep, I do not sleep as well and my mind feels more awake. Whenever I reach for it right when I wake up, sometimes I get a headache because I have not even had a chance to fully wake up yet. By moving where I charge it overnight, I believe my sleep will improve!

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One thing I've been trying to incorporate into my sleep routine this week has been staying off of my phone closer to when I go to sleep. In the past, I have made it a habit to be on my phone right up until I go to sleep. But this always seems to disrupt my sleep cycle and make my sleep less restful. It seems to be helpful to put my phone on the charger and out of sight at least half an hour before I actually lay down to go to sleep.

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The main reason I stay up at night is because I have school work that, even if not due, I want to finish before I sleep. To improve my sleeping situation, I have been working on school during the day so I feel content enough to relax at night and sleep earlier.

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At the moment, I am striving to improve the quality of my sleep by refining my sleeping routine. However, one major obstacle that I face is my habit of using screens before going to bed. This practice tends to overstimulate my brain, making it difficult for me to wind down and drift into a peaceful slumber. Once I manage to disconnect from my phone and other electronic devices, I find that I can easily fall asleep. Alongside this, I am also determined to establish a consistent sleep schedule. My aim is not just to go to bed at a fixed time each night but also to wake up at the same time every day, including weekends. Currently, I often end up oversleeping, which results in a lot of wasted time and missed opportunities in the mornings. Therefore, I am committed to making a change and getting my sleep patterns back on track.

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To improve my sleep I have been trying to stop working on my homework at least an hour before I try to sleep. This helps me destress and stop myself from worrying about school before I even try to sleep. This helps me sleep faster and more calmly. I also have been trying to get off my phone while trying to fall asleep. I find that screens before bed tend to keep me awake.

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Something I find myself doing every night is holding a specific routine for my evening before going to bed. I usually try to wind down closer to the end of the day and spend time doing less stressful things. I also make sure my environment is sleep friendly: I don’t have a roommate so it’s easier to get rid of distractions when it is time to sleep. And I will always continue staying up until I actually feel ready to fall asleep so I don’t worry too much about it.

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Something I've been wanting to do to improve my sleep situation is to stop usng my phone to help me sleep. I have been doing this habit for a very long time and I think getting rid of it will be beneficial. I plan to stop using my phone an hour in advanced to when I plan to sleep and not look at social media or text messages. Anything that is going on with my phone, I plan to leave it for the next day and hopefully enter a state of relaxtion.

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My current sleeping arrangements are pretty rough. Even when I feel tired and sleepy, I tend to want to go on my phone and browse social media. However, these days I have been going to the gym more often and getting my daily exercise in. I do feel like it has helped me get more tired and forces myself to prioritize sleep. Also, I have also abstained from eating right before or a couple of hours before bedtime, which has definitely helped me feel less discomfort when I'm trying to go to bed!

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To improve my sleep, I want to start getting at least 8 hours every night. I don't typically get that much but when I do I notice an improvement in my mood and productivity the next day.

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I tend to find myself drinking coffee not only once, but multiple times a day. I drink coffee about two to three times a day, which is usually scheduled once in the morning and once at night. This has become a bad habit throughout this school year, since sometimes I tend to feel overwhelmed with school and find myself studying late, which is why I consumer coffee at night. However, I have been utilizing my planner, which has helped with procrastinating less. Next week, I will try to limit myself to one cup of coffee a day or drink the second cup before 5pm.

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I have always struggled with falling asleep. I have a pretty regular bedtime routine, but I will work on ensuring I don't bring my laptop to bed to study before falling asleep. I will study at my desk until I am done and ensure my laptop doesn't follow me. I know I should cut off all devices 30 minutes before bed, but sometimes, I can't help myself and use my laptop until I am ready to fall asleep. This works out great sometimes but also contributes to challenges in falling asleep. Starting tonight!

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I can limit afternoon naps to one hour or less, because I am not someone who likes naps to begin with. I have insomnia, so the amount of time that I would spend trying to fall asleep would be significantly longer than the amount of time that I would actually be sleeping with a nap. Also, my doctor recommends that a nap is most beneficial if you make it through a full sleep schedule which lasts anywhere 90-120 minutes.

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To improve my sleep, I plan to not procrastinate my work until the night, and do my work during the empty spaces of the daytime that I have, and this will also help me be less stressed

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One thing I'm trying to do to improve my sleep schedule is to sleep around the same time every day, even if I get to wake up later (like on weekends). I've found that having a set time to stop working really helps me get in bed by my desired time.

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Something that I have noticed helps me fall asleep is by listening to chill music. I usually fall asleep to music, but playing up beat songs makes it harder. As well, setting up a night time routine has helped a bunch!

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When I cannot sleep, I usually lie there and wait to become asleep. However, I found out that getting up and waiting to feel sleepy is actually a better thing to do.

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One thing I will start doing to improve my sleep is avoiding any technology 30 minutes before my bedtime. Instead of mindlessly scrolling on my phone or exposing myself to bright lights from my computer screen, I will use these 30 minutes to do my skincare, listen to some calming music, and create a more relaxing routine for myself before I go to sleep.

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Something I notice that had bien impacting my sleep lately is my phone. So much to do, so many people to text, I can’t help but resort to spending my free time browsing reels, Reddit, or texting my friends late at night, which in turn is detrimental to my ideal sleep schedule. In order to implement good sleeping habits, I will turn on do not disturb on my phone, set time limit, and make it a habit that I go to sleep early.

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To get better sleep I plan to try and follow a sleep schedule. I want to start going to bed earlier and making sure I get at least 7 hours of sleep every night. I also want to try taking more naps during the day whenever I feel tired.

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I have been practicing deep-breathing. It helps to center myself and give a fresh perspective on things. When I wake up after this ritual, I generally feel more compelled to start the day.

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The personal sleeping habit I am trying to add into my sleep schedule is not drinking caffeine past 6pm. I have the bad habit of drinking coffee, and energy drink, or a soda with caffeine in it in the evening, which causes me to have trouble falling asleep. My goal to fix this is to cut these caffeinated drinks out after 5-6pm and only drink water or some non-caffeinated beverage. I want to have an easier time falling asleep so I am not staying up later than I should be, and am getting enough sleep.

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Personally, I have a hard time sleeping because my mind likes to overthink every single thought, interaction, conversation, and event that I have ever experienced. Something that helps me is listening to guided sleep meditations on Spotify so I am forced to think about what it is telling me. I'm usually asleep before the podcast even finishes and wake up feeling like I actually got good quality sleep.

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The temperature in my dorm is always too cold, making me take longer to sleep and having more restless sleep. To solve this, I requested maintenance to increase in the temperature in my room to hopefully let me improve the quality of my sleep!

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To improve my sleep quality, I hope to start lying in my bed only when I want to go to sleep in order to train my brain to only see my bed as a place to sleep and not a place to relax. This will improve my sleep quality by helping me fall asleep quicker and easier.

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To improve my sleep I have decided to go screen free about 40 minutes before bed. I found that I fall asleep faster and I am more relaxed when I did this!

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To improve my sleep, I plan to have some time before I go to bed where I do something relaxing that is not on my phone. This will be a good way for me to de-stress and wind down before bed. It's also good to avoid looking at screens right before going to sleep, so this will be better for my health too.

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To improve my sleep quality, I try to 'wind down' about 45 minutes before my planned sleep time as suggested by the Sleep feature on my iPhone, which means no interaction with electronic devices and lying in bed for a bit until I have calmed down and am ready to sleep.

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To improve my sleep I’m going to try and not be on my phone in bed when trying to fall asleep. I’m also going to make my bedtime routine a more relaxing time so it can signal my body that it’s time to go to bed.

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Getting enough sleep has been a struggle. To improve my sleep I plan on limiting my phone usage after i get in bed. I don’t have a problem with getting in bed early, my problem is scrolling social media until 11 o’clock and then not feeling well rested in the morning. Hopefully, by limiting scrolling through social media when trying to fall asleep, i will see improvements.

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I need to start actually shutting down my phone and laptop at bedtime. I usually watch TV before bed and often struggle to shut it off and actually sleep. I'd like to start shutting off my electronics at 11:30 and going to bed.

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To improve my sleep, I want to create a routine throughout the day that will help me as I'm trying to go to bed. For example, instead of waiting until late at night to go to the gym, I want to schedule in time earlier in the day so I'm not riled up from exercise right before bed. I also want to do my best to get to bed at reasonable hours over the weekends so I'm not spending the first part of the week trying to fix my sleep schedule.

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To improve my sleep situation, I have been making sure I finish my work early and not procrastinate. I also have been making sure to not be on my phone as much right before I go to bed.

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I plan to go to sleep and wake up at set times every day. I will do this by making sure I get everything I have to get done before bedtime because that's when I tend to go to sleep super late. I will also choose a decent time to wake up everyday so I do not struggle too much on the weekends.

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One of my worst habits, that prevents me from going to sleep at decent time, is my phone usage. Before bed, I am going to take the initiative to put my phone away and set a regular schedule in order to prepare my body both mentally and physically for bed.

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To improve my sleep I have started making it so when I shower I set my alarm and that's the last time I use my phone before bed. I have found it easier to go to sleep and get better sleep which helps you the next day so all around just putting my phone away earlier leads to a better experience.

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I prefer to do a lot of my school work at night but this oftentimes cuts into the amount of sleep that I get. So I am going to try to start implementing a new routine of getting my school work done throughout the day instead of at night. I will also try to get in the habit of putting my phone away sooner. That way that I will be able to get more sleep and be much more energized for the next day.

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This week I want to be in bed around 11:30-12 each night.

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To improve my sleep, I have been setting away all my electronics an hour before I intend to sleep. Instead of texting or scrolling through social media, I read a book with a dim light. This has helped me fall asleep faster than before when I used to look at my phone before I fell asleep. I am now getting 8+ hours of sleep rather than 5-6 hours.

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What I plan to improve my keep sleep is sticking to a night routine that keep me accountable and relax to be ready to go to sleep. In the past I find myself not getting enough sleep because I don’t have a bedtime, I think having a routine will better prepare me to fall asleep.

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Maggie Arredondo-

A few things that I am gong to work on to get better sleep are my sleep environment and things I can control during the day. The sun rises facing into our room so I may invest in a blackout curtain or a sleep mask to keep the room completely dark. Also, I am only going to lay in my bed when it is night time and time to go to seep to prevent negative emotions before sleep. Also working out during the day will make me more tired so I will fall asleep faster at night time.

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To start improving my sleep, I want to stop taking naps! I have a habit of feeling very tired throughout the day and needing naps to sustain myself, which only puts off time from doing my work and delaying my true bedtime. I thus end up losing even more sleep because my daily schedule doesn't adjust for my sleeping one; it's a nasty cycle that I need to break if I want to be on a more normal sleep schedule and have more energy throughout the day. From this week on, I will be sleeping earlier at 11 pm to eliminate the chance of needing naps.

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I am trying to stop using technology 30 minutes before bed and replacing it with reading. I realize I lose track of time on my phone and before I know it, it is 2 am, and I have an 8 am the next day. I think reading before bed will help me unwind and destress since I won’t be consuming social media.

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Instead of staying up to complete an assignment, I try to end my work in a good spot and start up from the morning. I tend to prolong my sleep by banging my head against a wall for a problem that is likely unsolvable with my current mindset. It will require sleep to solve it and make it easier to understand the problem. I also try to make my sleep more consistent so that I can build the internal clock in my body to be able to start waking up by myself at that time rather than sleeping through the morning.

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I've been trying to limit screen time up to an hour before bed to improve my sleep. This has been really hard for me as I use my phone for many things and I've been having a hard time winding down. I find that I am very energized before bed. But getting off my phone and instead using that time to plan out the following day and making to-do lists has been beneficial to my sleep routine.

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I always struggle to stay off my phone right before I go to sleep. This is because throughout the day I feel very busy so I do not get to spend time on social media or just "relax". At night I want to relax so I begin to overuse my phone to go on social media which then leads to difficulty sleeping. I will start to put screen time limits at night in order to help me put my phone down and get a good night's sleep.

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To improve my sleep habits, I have been trying to set my phone into focus mode before bed so that I don't have the accessibility to scroll mindlessly for hours, since I am unable to use apps like TikTok and Instagram. It has been making my sleep come more instantly since I have nothing else to do besides sleep

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To improve my sleep, I am going to start limiting phone time before bed. I feel that the white light from watching TV or doing homework on my laptop before bed often leads to me not being able to sleep as fast than if I limited screen time 1-2 hours before bed.

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I used to do this but the anxiety of college before school started made me stop. Reading before bed really helped me calm down and slow my brain down from the constant stream of thoughts, especially if i did it in dim, warm lighting. College has been so hectic that I feel like reading before bed is a waste of time, but the only thing that it’s hurting is my ability to fall asleep easier, which i’ve had a hard time doing for a while. I’m going to try to incorporate this into my bedtime routine and hopefully see good sleep results.

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For my sleep improvement I have been trying to start my work earlier and not going on my phone or computer before I go to sleep.

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To improve my sleep, I want to start setting my phone aside. Normally when I go to bed, I start scrolling on my phone. This makes me lose track of time, and I end up getting less sleep. Limiting my screen time will improve my sleep habits.

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Before I go to bed, I get distracted on my phone. I will spend hours scrolling instead of trying to get some rest for the next day. In the morning, I struggle to wake up. From now on I am going to place my phone far enough to where I cannot easily reach for it. I will do it 30 minutes before bed to unwind, and it will force me to get up in the morning instead of snoozing the alarm.

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Something I've tried to implement more into my schedule is prioritizing sleep more now that it's the school semester. I'll start off by using blue light glasses since sometimes I still use my devices for school or for pleasure. I'll usually do that for a little but stop until about 30 minutes before bed, then turn them off and store them away for later use. I'll move onto a nighttime routine of anything I have left (brushing my teeth, stretching, washing my face). Next, I turn the air up so that my room is cold since I find it the best for me to fall asleep quickly. And as a final note, sometimes I'll journal right before bed on the off chance my mind won't stop thinking. This helps me to put my thoughts down somewhere else so they won't be keeping me up all night.

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I would keep all the electronic devices away before I go to bed for at least half an hour.

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I have difficulties staying up late and waking up through the night. I believe one thing that will benefit me is reducing screen time. I often lose track of time playing on my phone, and it probably ends up keeping me up way longer because of the lights. I'm also gonna try sleeping with white noise or something similar because I think it will help ease my thoughts and make me fall asleep faster.

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Something that I plan on doing to improve my sleep at night is simply putting my phone away. Even though it's a small and simple task it can definitely improve my sleep throughout the night. If I just put it to the side instead of scrolling through it my sleep would be a lot better.

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To improve my sleep, I plan on setting a nighttime routine which includes packing my backpack with my school supplies and journaling down my thoughts. By journaling my thoughts, I believe this can best help me fall asleep faster as I will be able to release all the stress I have from school. In addition, by packing up my backpack before sleeping, I'll be able to get ready in the morning without worrying about being late.

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I have improved my sleep recently by making sure to stop doing homework and go to sleep at around the same time every night. In weeks previous I would do my homework until I finished it even if it meant staying up late, but now I realize it is not worth it to mess up your sleep schedule and feel awful the next day. I now try to get in bed at 12 so that I can be asleep by one or so.

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To improve my sleep and sustainable energy I began a strict sleeping schedule. I have been going to be before 22:30 and walking up at 6:50. This has helped me because by waking up early I do my work in the morning so when it is time to sleep I can relax knowing my work is done.

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I normally stay up to study, but it has really started to stress me out before bed which ruins my quality of sleep. When I'm stressed out, I find it hard to fall asleep or I wake up feeling not completely rested. My plan to escape this cycle is to avoid studying at least 30 minutes before I plan to go to bed so that I can have time to wind down. I would like to start meditating or reading before bed in order to reduce my stress levels and overall improve my quality of sleep.