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Day 3

Sleep Lesson: Optimize Your Sleep Environment


Try to optimize your sleep room temperature. The National Sleep Foundation suggests, in general, bedroom temperatures should be between 60 and 67 degrees Fahrenheit for optimal sleep. When lying in bed trying to snooze, your body temperature decreases to initiate sleep. Thermostat settings far lower or higher than what’s recommended could lead to restlessness and can also affect the quality of REM (rapid eye movement) sleep. During this stage, you'll have higher brain metabolism and often dream.


If you don’t have a thermostat, a fan or space heater can also be a good way to lower and raise the temperature close to this range. In addition you can adjust your bedding so you have thicker, warmer bedding during cold nights, and lighter bedding for warm nights.



Try to reduce noise in your sleep room. Have a talk with your roommates to set parameters on when to have guests and what time to start reducing noise levels in the house. If they like to listen to music or watch TV, ask them how they feel about using headphones after a certain hour.



Try to reduce the light in your sleep room. Leaving the lights on tricks your body into thinking it is still daylight and that you should be awake. It does this by inhibiting melatonin, our bodies’ natural hormone that promotes sleep. When you start becoming tired, try turning the lights down or off completely, to promote sleep. You can get black-out curtains to reduce light coming from your window or utilize a sleep mask which are especially useful for daytime naps.



Stop by the Health & Wellness Resource Center in the Granada (green) Hallway at the Student Health Services Building or any one of our Gaucho Sleep Week nap stations for a free sleep mask and ear plugs!