University Health Services

The Lion Sleeps Tonight

31.25% of UNA sleep survey respondents reported they wake up in the middle of the night or early morning hours 3 or more times a week
54.6% report a fairly good quality of sleep overall and 31.7% report a fairly bad quality of sleep
Only 9.7% of surveyed students report a very good overall sleep quality
Approximately 68% of students reported they were not satisfied with the amount of sleep they get each night
Only 40.8% of students reported they were satisfied with their nightly quality of sleep

Avoid studying and doing course work in your bed. Only use your bed for sleeping and relaxing.
Relax 30 minutes to one hour prior to going to sleep; try a hot shower, warm bath, reading, or listening to relaxing music.
Do not exercise several hours before bedtime. Your body requires several hours to relax after exercise.
Go to bed about the same time each night. Have a regular set bedtime.
Get up at the same time every day. A regular waking time, to include weekends, will help with your nightly sleep quality.
Make sleep a priority in your life, schedule social activities accordingly.
Don’t eat a large meal prior to bedtime, your body needs several hours to digest food. Spicy, heavy, or greasy foods can cause indigestion, which interferes with sleep.
Cut back on your caffeine in the late afternoon and evening. Caffeine can affect your ability to sleep well for an estimated 8 hours after consumption.
Keep your bedroom cool and dark to help promote better nightly sleep.
Exercise on a regular basis in the morning or afternoon. Exercise contributes to a better quality of sleep.