Sleep & Mental Health
Living with a mental health condition can make college a unique and challenging experience. Add to that the demands of classes, work and a social life, and it's easy to see why sleep can fall by the wayside.
However, sleep isn't just a break for your body—it's a critical part of managing your mental health. In fact, for University of Michigan students with conditions like anxiety and depression, prioritizing sleep is one of the most powerful things you can do for your mental well-being.
10 tips for better sleep
- Stop using all technology 30 minutes before bed. Instead of scrolling on your phone, wind down by reading a paper book or taking a warm shower or bath.
- No caffeine after 3 p.m. Try a small energy-boosting snack as a substitute for that mid-afternoon coffee break. If you need caffeine, limit the amount.
- Maintain consistent sleep/wake schedules. This means going to bed and waking up at around the same times every day—even on weekends.
- Spend time outside every day. Sunlight helps to preserve your body’s natural sleep and wake cycles. Ways to add the outdoors to your daily life, such as walking to class or meals, studying outside, or playing an outdoor sport.
- Move your body as much as you can. Exercise promotes regular sleep and wake patterns and reduces stress.
- Avoid alcohol six hours before bedtime. Alcohol is very disruptive to sleep and can make anxiety, depression, or sleep apnea symptoms worse.
- Practice good time management and avoid all-nighters. A good night's sleep is more beneficial for learning than staying up late cramming. Plan ahead and make a schedule to complete your schoolwork on time.
- Reduce sleep disruptions in your living space. Use a white noise machine or a small fan to block out noise, and a sleep mask to minimize unwanted light. Talk with your roommates about creating "quiet hours."
- Go to bed only when you are sleepy. If you can’t fall asleep after 20 minutes, do a relaxing activity somewhere else until you feel sleepy again. Try reading a paper book, practicing deep breathing or using relaxation techniques to help you unwind.
- Study your sleep patterns. Track your sleep over the course of a week or two using a sleep diary to identify ways you can improve your sleep.