One of the most common complaints we here from students is ânot getting enough sleepâ. With class work, student org. meetings, roommates, etc., students at Duke struggle to find ways to make sure they get a solid nightâs sleep. The Health and Wellness units (DUWELL, Student Health and Nutrition Services, CAPS, DukeReach and Recreation) have heard you loud and clear. So, we came out on campus to find out more and provide resources to help you all get the rest and relaxation youâve been asking for.
Once a month, the Health and Wellness Units literally pop-up on campus to host a Tent Event we call âWYTB? Pop-Upsâ (Whatâs Your True Blue?). You can locate us by the large blue pop-up tent that has the Wellness Tree on the canopy. At the WYTB? Pop-Ups, staff bring resources and give-a-ways for students to reflect on various wellness topics. During September we wanted to focus on sleep because there has been so much chatter about it recently. Hereâs what we learned:
Things that get in the way of your sleep are:
- Loud Noises
- Roommates or Significant Others
- Electronics (i.e. phone, watching Netflix, etc.)
But, hereâs the good thing! You are all doing things to help you get to sleep:
- Create as much quiet and dark as possible
- Shower to relax
- Meditate or Breathing Deeply
- Exercise during the daytime
- Listen to relaxing music/sound or podcast
- Drink Lavender tea
When it comes to getting a good nightâs sleep, one of the key components is creating a sleep routine that helps prepare your mind and body for rest. Some things that can help create a routine are:
- Set a regular schedule as much as possible
- Using bed only for Sleep and Intimacy
- Do something to disconnect from electronics at least 30 minutes before you want to go to sleep (i.e. warm shower, read a non-school book, listen to music, meditate, etc.)
- If your mind is racing or you wake up and canât fall asleep within 15-20 minutes, then get out of bed and repeat a relaxing activity
The CDC and National Sleep Foundation recommend between 7-9 hours of sleep at night for adults. To figure out what is a good amount of sleep for you, take note of how you feel in the morning. If you feel rested and rejuvenated with enough energy to get through your day while staying focused, then youâve hit the mark.
Are you getting enough sleep for you?