When you think of places to get a great night’s sleep, a dorm room probably isn’t very high up on your list. But there are ways to make you or your child’s dorm room more conducive to getting some much needed shut eye. Here are some super simple tips to get better sleep in a dorm room:
- Earplugs. One of the biggest challenges in a dorm room is sharing a space with someone with a different schedule (or different sleep habits). Earplugs are one of the cheapest and easiest ways to immediately improve your chances of getting a good night’s sleep by blocking out unwanted noises. Available in both foam and wax, earplugs are safe to wear while sleeping and can be found at pretty much any store that has a pharmacy section.
- Black out curtains. That 6 a.m. sunrise is not a welcome visitor when you stayed up until 4 a.m. studying. Black out curtains will help keep the room dark and keep you asleep. Just make sure you set an alarm so you don’t sleep through that important exam!
- Sleep mask. Have a roommate that’s not too keen on the idea of keeping the whole room dark? A sleep mask is like your own personal black out curtain. Available in all types of styles and fabrics, sleep masks aren’t just practical, they’re kind of fun.
- Fan or noise machine. “White noise” can help drown out disruptive sounds to make getting to sleep (and staying asleep) easier. A basic box fan is a great source of white noise, but sound machines or even white noise phone apps can give the same effect.
- Noise cancelling headphones. If you need TV or music to drift off, noise cancelling headphones are a great investment. Typically more expensive than your standard ear buds, they’re worth the investment. The ability to control what you’re listening to by eliminating outside noise will come in handy for sleep and more.
- Exercise. All that studying (and let’s be honest, a little partying too) can really fill up your schedule and make it hard to find time for much else. But exercise, while obviously good for you, is also good for your sleep! Those who exercise regularly fall asleep faster and get better quality sleep on average than those that don’t. Plus, exercise has been shown to help fight stress, so all those classes will feel a little easier to manage.
- Limit alcohol consumption. Not that you would ever have a drink on a school night, but if you did, it could be negatively affecting your sleep. While alcohol can help you fall asleep faster, the quality of your sleep is actually worse and you’ll have a harder time staying asleep when you over imbibe before bed.
Want more tips for a better night’s sleep? Get expert advice from The Cleveland Clinic.