Upgrade your sleep: Simple bedroom solutions

“Turn it into a comfortable and homey place for yourself. I enjoy surrounding my bed with pictures so I feel comforted.”
—Abigail A., fourth-year student, Elizabethtown College, Pennsylvania 

“Cleaning out your room is a good way to make it more peaceful. Paint the color of your walls a light color, such as baby blue to make it look relaxing.”
—Kyle B., second-year student, Pasadena City College

“Look into Feng Shui. I used to think it was a joke but I have a close friend who practices it in her apartment, and every time I walk into her place it feels so comfortable and put together.”
—Female fourth-year undergraduate, name & college withheld

“Get thick curtains to block out the light from street lamps, neighbors, and the like.”
—Joseph A., second-year student, University of the District of Columbia Community College

Use a fan for temperature control

“White noise and cold air from a fan makes a great sleep zone.”
—Christi G., fifth-year student, Tulsa Community College

“Open a window for some fresh air, even in winter.”
—Nicholas F., third-year graduate student, Humboldt State University, California

“Keep it cool. Your body temperature needs to drop before you can fall asleep; it also makes the covers feel good.”
—Abigail P., second-year student, Wake Technical Community College, North Carolina

Use a fan for white noise

“I use white noise. I have a loud fan on every night to help me fall asleep and stay asleep.”
—Carrie L., second-year graduate student, University of Wisconsin–Oshkosh

“Make sure that all electronic lights are turned off. Artificial light can affect the circadian rhythm and mess up a good night’s sleep.”
—Male second-year student, name & school withheld

“A lamp that has yellowish/red light helps me sleep. Bright fluorescent lights keep you from getting sleepy.”
—Heather H., third-year undergraduate, University of California, Irvine

“Have a couple of lamps in your room to lessen the harshness of the overhead light.”
—Maria H., fourth-year undergraduate, Elon University, North Carolina

“Cover all light including night lights, TVs, and cable boxes.”
—Dawn G., third-year student, San Bernardino Valley College, California

“If you’re surrounded by clutter, there’s a good chance your mind will be cluttered as well, which can make it hard to relax and sleep.”
—Grace N., third-year undergraduate, Humboldt State University, California

“Put away anything that you’d be tempted to use instead of sleeping. For example, put your laptop in a case or drawer.”
—Male third-year undergraduate, name & college withheld

“Having a clean place to relax is very important to be able to sleep. I’ve noticed that when my room gets a little out of hand it stresses me out.”
—Ivette V., first-year graduate student, California State University, San Bernardino

“Get your mind ready for sleep by focusing on one thing. It can be your breathing, doing a crossword puzzle, or reading. This concentration helps keep out anxieties of the day and prepares your mind for rest.”
—Anna Marie M., fourth-year graduate student, University at Buffalo

“Make your bed super comfy! Get nice sheets, a foam top, and down comforter.”
—Kat Z., online student, Montgomery College, Maryland

“A comfortable-looking bed sets up your subconscious to want to relax and sleep.”
—Matthew B., second-year student, University of Dallas, Texas

“Make your bed every morning. There’s no better feeling than pulling back the covers when you’re ready for bed.”
—Hollie M., fifth-year undergraduate, Missouri Southern State University

“No studying, texting, or eating in your bed. Use your bed solely for sleeping.”
—Jennifer U., fourth-year undergraduate, Fort Hays State University, Kansas

“If all else fails, try a sleeping mask and the sound of ocean waves.”
—Karalyn F., fourth-year student, University of West Georgia

“If you have trouble sleeping, read until you fall asleep! Keep a book by the side of your bed but not textbooks, schoolwork, or debris. If you have a pet, let them cuddle you.”
—Female graduate student, name & school withheld

“Scents like lavender [may] help relaxation and promote a longer sleep.”
—Sofia L., fourth-year undergraduate, Western Oregon University

“I like to meditate in bed before I fall asleep. There are meditation podcasts for sleep, and I always sleep very soundly and wake up happy when I use them.”
—Andrea D., third-year graduate student, Humboldt State University, California

“Noise control: Music will either send you off to dreamland or ruin a perfectly good night’s sleep.”
—Male fourth-year undergraduate, name & college withheld

“I have an iHome that plays rain sounds while I sleep to help me relax and not focus on my internal thoughts.”
—Danielle C., fourth-year undergraduate, University of Maryland

“Listen to ASMR (audio that triggers the Autonomous Sensory Meridian Response, a pleasant tingling sensation) to fall asleep.”
—Cecilia P., third-year undergraduate, California State University, San Bernardino

ASMR app |  Free audio books |  Free guided mindfulness  |  Meditation & white noise app

“Separate your work/study space from your sleeping space.”
—Rebecca S., second-year student, University of Wisconsin Colleges Online

“Do not do homework on your bed or anywhere near where you sleep. Instead, do work at a desk, or in the living room, or even outside. This is because, over time, your brain will associate your bed as the homework area and not the sleeping area. This may make it harder for one to fall asleep and to get the needed REM sleep.”
—Kerry C., third-year student, Wake Technical Community College, North Carolina

“Your brain associates tasks with places. Doing something stressful in the bedroom creates a stressful association with the bedroom. It also makes doing that work harder because your body is telling you to sleep instead.”
—Glen B., fourth-year undergraduate, Santa Clara University, California

“As far as my bedtime routine: I like to shower and brush my teeth, set my alarm on my phone, jump into bed, and read a magazine or book. Once I begin to feel sleepy (usually about 15 minutes), I turn off the bedside lamp and go to sleep.”
—Male second-year graduate student, name & school withheld

“Create a regimen when prepping yourself to sleep. For example, I fluff my pillows and spray my bed with calming fragrances such as lavender.”
—Female undergraduate, name & college withheld

“Work out your problems before going to bed so you don’t stay up for two hours just thinking.” [If your worries tend to end up in bed with you, keep a pen and notebook on your night stand; writing them down can help release your mind.]
—Karen S., second-year undergraduate, Temple University, Pennsylvania

“My bedroom is my office too, so it’s hard to separate school-zone from bed-zone. An hour or so before bedtime, I clear the clutter off my bed, and I turn off overhead lights and electronics. That way it starts to feel more like a bedroom. It also helps if I read a non-school book in bed to get my head out of the computer and out of school-zone before going to sleep.”
—Elizabeth G., second-year student, Front Range Community College, Colorado

“Put your cell phone on airplane mode, far away from your bed.”
—Jeff P., fourth-year undergraduate, Saint Mary’s University, Nova Scotia

“Don’t have a TV in your room.”
—Walter M., fourth-year undergraduate, University of California, San Diego

“On my smartphone and laptop I use programs that ‘remove’ the blue light emitted from electronic devices. This blue light disrupts your melatonin level, which also makes it harder to fall asleep.”
—Amber M., third-year undergraduate, The Boston Conservatory

“Turn the electronics off one hour before you sleep. The light and activity from being on an electronic device can actually keep you up because your brain is so active.”
—Athena P., first-year student, Red Rocks Community College, Colorado

Light control for iOS devices

f.lux                   Screen dimmer
               

Light control for Android devices

Twilight              Screen dimmer