Sixty-two percent of Notre Dame students report getting 7-9 hours of sleep.
Struggling to keep up?
Here are 7 opportunities for more or better sleep.
Check your Schedule: Explore ways to increase time for sleep by reviewing your daily schedule and decreasing late night or early morning activities. Even 20 more minutes can make a positive difference. Schedule time for afternoon naps if needed, but keep them short (20 minutes) and earlier in the day to eliminate negative consequences on nighttime sleep. Avoid all-nighters. Talk to the Center for Student Support and Care for tips on your daily routine.
Check your Environment: As best you can, keep your sleeping space cool and dark, and your bed a calm place by doing your homework at your desk.
Check what you're eating and drinking: Consider drinking herbal tea or flavored water instead of caffeine or alcohol. A light snack is better than a heavy meal before bed.
Check your Technology Use: Consider placing your phone on the other side of the room and setting your phone to a dark screen at night. Turn your phone to “do not disturb” before bed. Reduce mindless scrolling by getting an alarm clock and setting your phone to block you after a certain time. Avoid screen time 30-60 minutes before bed.
Check your Mental Health: Try meditating, journaling, using the Calm App, praying using Hallow. If you are struggling with anxiety, depression, or other mental health concerns, contact the University Counseling Center.
Check your Symptoms: Schedule an appointment with University Health Services if you are experiencing pain or symptoms of a disorder that might be making sleeping difficult.
Check your Body: Work exercise into your day so you are physically ready to sleep. Avoid vigorous exercise 1 hour before bed. Create a pre-bedtime sleep routine to train your body for restful sleep.
Check out the Sleep Well Toolkit
Dreaming Domers: 4 weeks to better sleep
Sleep is especially important to college students, but it can sometimes be the first thing we forget about when we get busy. In partnership with Dr. Jessica Payne, ND's own renowned sleep expert, McWell brings you the Dreaming Domers program to improve cognitive performance, emotional well-being, and physical health through sleep. The program includes knowledge and tools for improving health and performance through sleep: you'll receive access to four weeks of electronic sleep education from Dr. Payne and a Dreaming Domers Sleep Toolkit.
A program with results
Participants in the program report gaining an average of an entire extra hour of sleep per night after completing the program. Additionally, improved sleep hygiene habits are reported, including an increase in naps.