Sleep & Relaxation Advice
At the CWC, we understand how stressful college life can be. That’s why we’ve put together some tips and exercises for you to manage stress in a positive, healthy way through proper sleep and relaxation methods.
Not sleeping well? Feeling exhausted every day? Try taking the following steps to improve your sleeping habits.
- Go to bed on a routine and consistent schedule.
- Avoid naps in the afternoon, and limit your naps to 20-30 minutes.
- Avoid alcohol and caffeine four to six hours before bedtime.
- Exercise regularly, but not within two to four hours of going to bed.
- If you can’t fall asleep within 20 minutes, get up and do something boring in a dimly-lit environment until you feel sleepy.
- Practice sleep techniques, such as relaxation methods, meditation and stretching.
- Make your bed comfortable and block out distracting noises and lights.
- Eliminate the use of TV, studying, movies, reading, etc. in bed.
Relaxation can be achieved through a few key methods: mindful awareness, guided imagery,
meditation, applied muscle or progressive relaxation.
Try the following exercises to alleviate your worries and rid your body of tension:
Progressive Relaxation Exercises
If you’ve never tried progressive relaxation exercises, it may be something helpful
for you to try. This process involves setting aside some time in a quiet, comfortable
place where you can practice making specific muscle groups in your body more relaxed
one at a time. Try the exercise below from the Dartmouth College relaxation series!
Progressive Relaxation Exercise (30 minutes)