{"id":6941,"date":"2025-01-03T17:13:46","date_gmt":"2025-01-03T17:13:46","guid":{"rendered":"https:\/\/bettersleep.org\/?p=6941"},"modified":"2025-01-10T17:14:48","modified_gmt":"2025-01-10T17:14:48","slug":"dorm-room-sleep","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/dorm-room-sleep\/","title":{"rendered":"Dorm Room Sleep: Why It\u2019s Important and How to Get a Good Night\u2019s Rest"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Every year, college students pack their bags and embark on a new journey that sets the stage for the next four-plus years of their lives. Sounds kind of life-changing, doesn&#8217;t it? Family, friends, familiar places around their hometown, and the coziness of a bedroom they\u2019ve called home base are all in the rearview mirror.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The transition to college is about more than academics and new social opportunities\u2014it&#8217;s a pivotal time for students to learn how to care for themselves independently.\u00a0 While many students understand the importance of sleep, college life can easily throw a curveball in anyone&#8217;s best-laid plans to prioritize sleep.<\/span><\/p>\n<h2><strong>How Much Sleep is Enough for College Students?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/healthpromotion.uga.edu\/sleep\/\"> <span style=\"font-weight: 400;\">typical college student<\/span><\/a><span style=\"font-weight: 400;\"> sleeps 6 to 6.9 hours per night. This is not enough and students will feel more tired, depressed, and stressed, in addition to experiencing signs of sleep deprivation such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Impaired immune systems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased obesity risk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inability to focus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased motivation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor mood, irritability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Accidents and injuries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Risk-taking behaviors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor judgment<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand, students who<\/span><a href=\"https:\/\/admissions.usf.edu\/blog\/the-importance-of-sleep-for-college-students\"> <span style=\"font-weight: 400;\">sleep at least 7 to 8<\/span><\/a><span style=\"font-weight: 400;\"> hours a night can achieve higher GPAs, feel less stressed, and experience:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased understanding and retention of information<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clearer thoughts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Faster reactions times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower risk of depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better mood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Natural body repairs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">And so much more!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We want to know that the young adults in our lives have a safe, healthy, comfortable, and relaxing place to sleep so they can reap the full rewards of college life. Let\u2019s look at how you can take part in their journey by giving them some tips for a sleep-inducing dorm room!<\/span><\/p>\n<h2><strong>Dorm Room Sleep Essentials<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Your student\u2019s dorm room may serve multiple purposes like a place to study and hang out with friends. The number one priority should be a comfortable, relaxing space for sleep. Here are a few essentials to help them get the sleep they need.<\/span><\/p>\n<h3><strong>The Mattress Makeover<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Not loving the mattress your school provided? Start with a mattress topper\u2014it\u2019s an easy way to tweak the firmness, add support, and make it more comfortable without breaking the bank. If a topper doesn\u2019t do the trick, purchasing a new mattress might be an option. Just remember to measure first! Most college-provided mattresses are twin or twin XL, so you\u2019ll want to ensure a perfect fit.<\/span><\/p>\n<h3><a href=\"https:\/\/www.betterbedquiz.org\/quiz\"><span style=\"font-weight: 400;\">Find a better bed with our Better Bed Quizzz!<\/span><\/a><\/h3>\n<h3><strong>A Soothing Headspace\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Dorm beds are often smaller than the ones at home, but pillows can add comfort and versatility to the space. For sleep, choose a pillow that matches their sleeping style: thinner pillows work well for back sleepers, while thicker ones are ideal for side sleepers. Beyond sleep, pillows can create a cozy ambiance and even double as back support for studying or lounging. Add some personality with soft, stylish pillowcases that complement the decor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Throw pillows can double as back support or as a place to prop up books or other study materials. Ideally,<\/span><a href=\"https:\/\/bettersleep.org\/blog\/dont-let-studying-in-bed-sabotage-your-sleep\/\"> <span style=\"font-weight: 400;\">studying in bed is not a good idea<\/span><\/a><span style=\"font-weight: 400;\">, but dorm rooms can be cramped or poorly arranged. Studying in bed can be the most convenient option at times, so consider adding a larger pillow or backrest to encourage good posture.\u00a0<\/span><\/p>\n<h3><strong>All Tucked In<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The final bedroom essential is the<\/span><a href=\"https:\/\/bettersleep.org\/blog\/better-sleep-all-wrapped-up\/\"> <span style=\"font-weight: 400;\">sheets<\/span><\/a><span style=\"font-weight: 400;\">. Dorm rooms are notorious for being cold and drafty or hot and stuffy. It really depends on the climate. Consider a cozy flannel sheet set if the winters get bitterly cold and moisture-wicking or cooling sheets for warmer times of the year.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Either way, select sheets made of natural cotton, linen, or bamboo, and don\u2019t stress too much about thread counts. Synthetic fabrics and high-thread-count sheets trap heat, leading to a sweaty, unrestful night\u2019s sleep. Your student will thank you when they wake up refreshed!<\/span><\/p>\n<h2><strong>Get (and Stay) Organized<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve served your time in a college dorm room, you know they can be small and cramped. There\u2019s little space to work with from the beginning so organization is crucial. Before heading to the store to shop for storage solutions or furniture, measure the available space. The last thing you want is for your student to fall in love with a cozy chair or eye-catching end table that doesn\u2019t fit in the room.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be mindful that organization methods that work for you might not work best for your student. They\u2019re starting to find their way in the world, and keeping track of their study materials, room key, personal items, and the like is their responsibility. You won\u2019t be around whenever they \u201cthink\u201d they misplaced something. Likewise, keeping their room clean and organized is also their responsibility. Here are some great<\/span><a href=\"https:\/\/bettersleep.org\/blog\/creative-decluttering-hacks-the-bedroom-edit\/\"> <span style=\"font-weight: 400;\">tips for decluttering spaces<\/span><\/a><span style=\"font-weight: 400;\"> we covered in a previous blog.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the dorm room is large enough or offers some flexibility, consider<\/span><a href=\"https:\/\/bettersleep.org\/blog\/how-to-get-quality-sleep-during-stressful-times\/\"> <span style=\"font-weight: 400;\">feng shui<\/span><\/a><span style=\"font-weight: 400;\">. This ancient Chinese practice involves arranging objects to improve the flow of energy, promote better sleep, and reduce stress. A few<\/span><a href=\"https:\/\/www.thespruce.com\/what-is-feng-shui-1275060\"> <span style=\"font-weight: 400;\">tips<\/span><\/a><span style=\"font-weight: 400;\"> for Feng shui in a dorm room are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a welcoming entryway<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the bed facing the door<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decorate with plants<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance colors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Declutter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to traffic flow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take advantage of natural light<\/span><\/li>\n<\/ul>\n<h2><strong>Control the Noise<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/bettersleep.org\/blog\/10-tips-for-creating-a-sleep-friendly-dorm-room\/\"> <span style=\"font-weight: 400;\">quiet environment<\/span><\/a><span style=\"font-weight: 400;\"> is essential for quality sleep. How do you keep a dorm room quiet with so much hustle and bustle in the building? Throw rugs are good options because they absorb sound. If a couple of rugs don\u2019t dull the noise enough, fan, noise-canceling headphones, earplugs, white noise machines, and apps designed for sleep can drown out unwanted sounds. An air purifier can help with germs and dust and serve a dual purpose as a sound machine, too.<\/span><\/p>\n<h3><strong>Speak Up About Quiet Hours<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Some college students are natural night owls, while others prefer to wind down for the evening at more reasonable times. Encourage your student to discuss quiet hours with their roommates and neighbors in nearby rooms. They may find that they\u2019re on the same page\u2014or not.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although the dorm may have required quiet hours, a gentle reminder, such as a sign on the door, is an excellent way to request that neighbors indirectly respect the halls\u2019 downtime.<\/span><\/p>\n<h2><strong>Limit Nighttime Light Exposure<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Going to bed with light rays from street lamps outside will not induce quality sleep. Blackout curtains can keep a dorm room from filling with unwanted light at night and in the morning. As a reminder, your student should open the curtains once they are ready to be awake for the day to let natural light into the room.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep masks are another option for limiting light and can come in handy for midday naps when a roommate is trying to study.<\/span><\/p>\n<h3><strong>Let\u2019s Talk About Screens<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Screens like laptops, tablets, and phones can be extremely distracting and disruptive when it comes to sleep. If you haven\u2019t already set<\/span><a href=\"https:\/\/bettersleep.org\/blog\/technology-and-sleep-setting-boundaries-for-a-more-restful-night\/\"> <span style=\"font-weight: 400;\">boundaries for technology at bedtime<\/span><\/a><span style=\"font-weight: 400;\">, now is the perfect time to offer your student some advice, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a tech timeout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to night mode after 6:00 pm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the phone across the room before you get in bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax with other activities before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn off notifications and turn on \u201cquiet\u201d or \u201csleep mode\u201d<\/span><\/li>\n<\/ul>\n<h2><strong>Create a Sleep Routine<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Did you know that sleep routines aren\u2019t just for young children? They are beneficial at any age! Plus, they are among the most effective ways to achieve quality sleep. Now is the time to drill in a consistent time to go to bed and wake up at the same time every day. Yes, weekends are hard, but it\u2019s best to stick to a schedule on Saturdays, Sundays, and Holidays to stay the course.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pre-bedtime activities should be relaxing and not overly stimulating. Reading, light stretching, and meditation are calming activities to include in a pre-bedtime routine. Check out this blog on how to<\/span><a href=\"https:\/\/bettersleep.org\/blog\/reimagine-your-nighttime-routine\/\"> <span style=\"font-weight: 400;\">Reimagine a Bedtime Routine<\/span><\/a><span style=\"font-weight: 400;\"> for more ideas!<\/span><\/p>\n<h2><strong>Skip the Coffee and Big Bedtime Snacks<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Did you know that caffeine has a half-life of three to five hours? Because it takes so long to fully leave our systems,<\/span><a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.3170\"> <span style=\"font-weight: 400;\">research suggests<\/span><\/a><span style=\"font-weight: 400;\"> that we discontinue taking any form of caffeine at least six hours before bedtime.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Familiar sources of caffeine include coffee, soda, chocolate, tea, and some medications. Caffeine is also present in several additives found in energy drinks and juices. According to the <\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/what-are-hidden-sources-of-caffeine\"><span style=\"font-weight: 400;\">Mayo Clinic Health System,<\/span><\/a><span style=\"font-weight: 400;\"> water is the best option for hydration and the following additives should be avoided:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carnitine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choline<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ginseng<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucuronolactone<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Guarana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inosol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kola nut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Malic acid<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltodextrin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Niacin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pantothenic acid<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taurine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Theanine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tyrosine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yerba mate<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most students don\u2019t head to bed immediately after dinner, but snacking is a time-honored dorm tradition. When dormmates whip up their favorite treats in a shared kitchen, it can be hard not to give in to temptation. Remind your student to keep light, healthy snacks around for a special treat before bed and late-night study sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">College life is complex. Provide your student with the tools and knowledge they need to prioritize quality sleep in their dorm room. Remember that quality sleep can lead to better academic performance and more productivity. They\u2019ll also be happier and healthier\u2014and awake during class!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want more information about sleep and college life? Check out how to help your student<\/span><a href=\"https:\/\/bettersleep.org\/blog\/sleeping-through-school\/\"> <span style=\"font-weight: 400;\">Give Better Sleep the Old College Try<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Every year, college students pack their bags and embark on a new journey that sets the stage for the next four-plus years of their lives. Sounds kind of life-changing, doesn&#8217;t it? Family, friends, familiar places around their hometown, and the coziness of a bedroom they\u2019ve called home base are all in the rearview mirror.\u00a0 The [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":6942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-6941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dorm Room Sleep: Why It\u2019s Important and How to Get a Good Night\u2019s Rest - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"description\" content=\"College life can easily throw a curveball in anyone&#039;s best-laid plans to prioritize sleep. 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