睡眠 is essential for the body 和 mind to recharge, it is the time when our body systems reset 和 recover. Young adults need around 7 to 9 hours of sleep each night.

Improve Your 睡眠

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睡眠 is a vital part of well-being, but how do we know if we are getting enough sleep 和 how do we increase sleep? If you spend more than 30 minutes trying to fall asleep or feel fatigued all day, it might be time to assess your sleep.

A lack of sleep can cause...

• attention lapses
• reduced cognition
• delayed reactions
• mood shifts
• increased risk for chronic diseases
• poorer mental health

Options to improve sleep:

• Exercise regularly throughout the week
• De-stress 和 wind down by avoiding stressful or stimulating tasks
• Reduce or eliminate blue light 和 separate screen time from sleep time.
• Select food 和 drinks that promote sleep (lean proteins, nuts, relaxing teas) 和 avoid heavy meals before bed 
• 使用一个 sleep diary to review patterns 和 make incremental changes

Check out more tips 和 tricks from the National 睡眠 Foundation.

Nap Length

Napping is the next best thing if you can't get enough sleep at night! Ever wonder the best length of time for a nap?

• 10-20 minutes: Ideal napping time. Boosts alertness 和 energy. This length limits you from entering deep sleep.
• 30 minutes: Not so ideal. This may cause a groggy feeling for 30 minutes before you actually feel better from the nap (和 make better decisions)
• 60 minutes: Best for facts, faces 和 names. This nap helps improve memory 和 includes the deepest type of sleep. Be ready for some grogginess though.
• 90 minutes: Full REM cycle. This nap is a full cycle of sleep 和 helps with improved emotional 和 procedural memory 和 creativity. This length usually has less grogginess.

Nap Stats

• 34% of adults in the U.S. say they take a nap on a typical day.
• Ideal nap time is 1pm-4pm.
• Best nap length? 10-20 minutes.
• A person who dreams during a short nap is likely sleep-deprived.
• 小睡 are better than coffee at helping with memory (caffeine decreases memory function).

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REFRESH is an 8-week sleep-health program for college students. It is based on CBT strategies for insomnia 和 poor sleep quality. It offers a cost-effective way for students with poor sleep quality to improve their sleep 和 research shows it also reduces depressive symptom severity. Here are the 8 weekly PDFs for you to utilize to improve your sleep quality. 

Citation: Trockel, M., Manber, R., Chang, V., Thurston, A., Taylor, C. B. 2011 An e-mail delivered CBT for sleep-health program for college students: effects on sleep quality 和 depression symptoms. Journal of Clinical 睡眠 Medicine 7(3): 276-281.

Week 1: Introduction

Week 2: Tick Tock Goes the Circadian Clock: The Challenge of Monday Morning Classes

Week 3: 睡眠ing Less to 睡眠 More?

Week 4: Chill-out Before Bedtime

Week 5: The Magic of Mindfulness

Week 6: Keeping it Quiet: Constructing Your 睡眠 Environment

Week 7: 睡眠 和 Exams: Strange Bedfellows

Week 8: 睡眠 Upkeep

• Check out our sleep blogs.
• For other ways to rest, visit our Press Pause Campaign.
• The 睡眠 Foundation's tips for better sleep.
• The Dos 和 Don'ts of sleep habits.
• A Guide to 睡眠ing Better at College.
• Moneygeek shares how sleep could impact your financial wellness.