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’t it? Family, friends, familiar places around their hometown, and the coziness of a bedroom they’ve called home base are all in the rearview mirror. 

The transition to college is about more than academics and new social opportunities—it’s a pivotal time for students to learn how to care for themselves independently.  While many students understand the importance of sleep, college life can easily throw a curveball in anyone’s best-laid plans to prioritize sleep.

How Much Sleep is Enough for College Students?

A typical college student 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: 

• Impaired immune systems
• Increased obesity risk 
• Inability to focus
• Decreased motivation
• Poor mood, irritability
• Accidents and injuries
• Depression
• Risk-taking behaviors
• Poor judgment

On the other hand, students who sleep at least 7 to 8 hours a night can achieve higher GPAs, feel less stressed, and experience:

• Increased understanding and retention of information
• Clearer thoughts
• Faster reactions times
• Lower risk of depression
• Better mood
• Lower blood pressure
• Natural body repairs
• And so much more!

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’s look at how you can take part in their journey by giving them some tips for a sleep-inducing dorm room!

Dorm Room Sleep Essentials

Your student’s 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.

The Mattress Makeover

Not loving the mattress your school provided? Start with a mattress topper—it’s an easy way to tweak the firmness, add support, and make it more comfortable without breaking the bank. If a topper doesn’t 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’ll want to ensure a perfect fit.

Find a better bed with our Better Bed Quizzz!

A Soothing Headspace 

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.

Throw pillows can double as back support or as a place to prop up books or other study materials. Ideally, studying in bed is not a good idea, 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. 

All Tucked In

The final bedroom essential is the sheets. 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. 

Either way, select sheets made of natural cotton, linen, or bamboo, and don’t stress too much about thread counts. Synthetic fabrics and high-thread-count sheets trap heat, leading to a sweaty, unrestful night’s sleep. Your student will thank you when they wake up refreshed!

Get (and Stay) Organized

If you’ve served your time in a college dorm room, you know they can be small and cramped. There’s 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’t fit in the room.

Be mindful that organization methods that work for you might not work best for your student. They’re 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’t be around whenever they “think” they misplaced something. Likewise, keeping their room clean and organized is also their responsibility. Here are some great tips for decluttering spaces we covered in a previous blog.

If the dorm room is large enough or offers some flexibility, consider feng shui. This ancient Chinese practice involves arranging objects to improve the flow of energy, promote better sleep, and reduce stress. A few tips for Feng shui in a dorm room are:

• Create a welcoming entryway
• Place the bed facing the door
• Decorate with plants
• Balance colors
• Declutter
• Pay attention to traffic flow
• Take advantage of natural light

Control the Noise

A quiet environment 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’t 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.

Speak Up About Quiet Hours

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’re on the same page—or not. 

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’ downtime.

Limit Nighttime Light Exposure

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. 

Sleep masks are another option for limiting light and can come in handy for midday naps when a roommate is trying to study.

Let’s Talk About Screens

Screens like laptops, tablets, and phones can be extremely distracting and disruptive when it comes to sleep. If you haven’t already set boundaries for technology at bedtime, now is the perfect time to offer your student some advice, such as:

• Set a tech timeout
• Switch to night mode after 6:00 pm
• Place the phone across the room before you get in bed
• Relax with other activities before bed
• Turn off notifications and turn on “quiet” or “sleep mode”

Create a Sleep Routine

Did you know that sleep routines aren’t 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’s best to stick to a schedule on Saturdays, Sundays, and Holidays to stay the course.

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 Reimagine a Bedtime Routine for more ideas!

Skip the Coffee and Big Bedtime Snacks

Did you know that caffeine has a half-life of three to five hours? Because it takes so long to fully leave our systems, research suggests that we discontinue taking any form of caffeine at least six hours before bedtime. 

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 Mayo Clinic Health System, water is the best option for hydration and the following additives should be avoided: 

• Carnitine
• Choline
• Ginseng
• Glucuronolactone
• Guarana
• Inosol
• Kola nut
• Malic acid
• Maltodextrin
• Niacin
• Pantothenic acid
• Taurine
• Theanine
• Tyrosine
• Yerba mate

Most students don’t 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. 

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’ll also be happier and healthier—and awake during class!

Want more information about sleep and college life? Check out how to help your student Give Better Sleep the Old College Try!