Sleep routine check-in. Sleep is one of the most important ways to take care of your mental and physical health, especially during a busy semester. Even small changes to your sleep habits can make a big difference in how you feel and focus each day.
Take a moment to reflect:
- Are you going to bed and waking up at consistent times?
- Do you feel rested when you wake up, or still tired?
- Is your bedtime routine helping you wind down, or keeping you alert?
If your routine could use a reset, try one small change this week:
- Set a consistent bedtime or wake-up time.
- Limit screens 30–60 minutes before bed.
- Add a short wind-down activity, like reading, journaling, or stretching.
Prioritizing sleep isn’t a luxury—it’s part of taking care of yourself. Check in with your routine, make one adjustment, and notice the difference it can make.
More habits that support better sleep
- Get some daylight soon after you wake up. Morning light helps set your body clock.
- Keep caffeine to earlier in the day. Its effects can last for hours, so an afternoon coffee may still keep you up at night.
- Make your room cool, dark and quiet. Earplugs or an eye mask can help in a busy residence hall.
- Keep your bed for sleep. If you can’t fall asleep after about 20 minutes, get up and do something calm in dim light until you feel sleepy.
- Try to wake up at about the same time on weekends as on weekdays.
- Skip the all-nighter. Sleep helps your brain hold on to what you studied, so rest before an exam is part of studying.
When to reach out
Everyone has a rough night now and then. If trouble falling or staying asleep lasts for a few weeks, or you feel exhausted even after a full night of sleep, talk with a provider. Ongoing sleep problems are often connected to stress, anxiety or low mood, and support is available on campus.
Resources at UNC
- Campus Care: talk with a primary care provider about sleep and how it affects your overall well-being.
- CAPS: support for stress, anxiety and mood concerns that can affect sleep.
- Student Wellness Coaching: work with a board-certified coach to build a sleep routine that fits your schedule.
- Healthy Minds Program App: a free mindfulness app with guided practices you can use to wind down.