MyUHS/CMHC Portal
Contact
About Healthyhorns Who we are, resources, and more
University Health Services Medical care and public health leadership
Counseling and Mental Health Center Mental health support
Longhorn Wellness Center Prevention, education and outreach

Sleep and Napping

Sleep supports your schooling, work, relationships and general well-being. Academic performance is associated with quality and quantity of sleep.

There's also evidence that getting an adequate amount of sleep can:

  • Support mood
  • Increase ability to concentrate
  • Increase retention of new information
  • Increase your ability to manage stress
  • Support your body's ability to fight off illness

You can learn more about sleep and rest through an interactive module in the Longhorn Wellness Center’s Canvas Course.

Getting the Right Amount of Sleep

It is recommended that college students get 7 to 9 hours of sleep per night. It is not simply how many hours of sleep you're getting that is important, but also how good you feel and how your quality of sleep is. Quality of sleep can be as important as quantity.

Getting a Better Night's Sleep

One of the best ways to improve your sleep is to set up a sleep routine that promotes good sleep. Other essential ingredients for sleep are being tired and relaxed. Most research shows that when individuals are tired, they fall asleep within five minutes or less. Falling asleep is something you allow yourself to do, not make yourself do. When you focus on "trying" to go to sleep, this could increase stress, thereby making you less relaxed. Tell yourself that you are waiting for sleep to come and allow yourself to relax in the meantime.

Remember, it will take time to change your sleep habits, so be patient and don't give up! Consider incorporating some of these tips to help improve your sleep:

  • Associate your bed as a place for sleep. Avoid engaging in stimulating activities that might interfere with sleep (like studying, watching TV, eating, etc.) in your bed or bedroom.
  • Establish a consistent sleep schedule. Try to go to bed and wake up at the same time each day.
  • Relax before bed. At least 30 to 60 minutes before bed engage in light stretching, a warm shower or bath, or any other activity that you find relaxing may be helpful.
  • Eat a snack. Have a light carbohydrate or dairy snack before bedtime but avoid chocolate or sugar.
  • Eliminate caffeine and tobacco/nicotine use late in the day. Set a cutoff time around 2 p.m. as caffeine, tobacco and nicotine interfere with sleep quality and quantity.
  • Limit or avoid alcohol before bedtime. While alcohol consumption may initially help some people fall asleep, it interferes with a restful night's sleep by interrupting the sleep cycle.
  • Avoid drinking large amounts of fluid and intense exercise late in the day. A full bladder can interfere with sleep. Exercising late in the afternoon or early evening can help, but you should avoid any intense exercise within 2 hours of going to bed.
  • Do not have a visible bedroom clock. "Clock watching" often intensifies sleep problems. Turn the clock face away from you or put it in a drawer.
  • Visit the Healthyhorns Sleep page to learn more.

If you are still experiencing sleep problems after incorporating the information on this page, consider a consultation with a University Health Services physician. Call UHS at (512) 471-4955 to set up an appointment. Sleep difficulties can also be caused by other physical or mental health concerns such as depression. If you are having difficulty managing sleep patterns by yourself, you may want to consider discussing your concerns with a counselor. Call the Counseling and Mental Health Center at (512) 471-3515 to set an appointment to discuss sleep or other concerns with a counselor.

Napping

While it is important for you to aim for 7 to 9 hours of sleep per night, napping can be a good supplement during the day if you’re feeling you need a boost.

Benefits of Napping

  • Increased alertness and focus
  • Improved memory and cognitive functioning
  • Better mood
  • Higher energy levels throughout the day
  • Increased motor performance (such as reaction time) and reduced mistakes and accidents

Napping Tips

  • Keep naps short and sweet. A power nap of 20-30 minutes can renew attention span and refresh the body. Long naps can disrupt your ability to get restful sleep later. Set your cell phone alarm to wake you up.
  • Aim for early afternoon. Try napping between the hours of 1 p.m.-4 p.m. so it doesn’t impact your ability to fall asleep at night.
  • Schedule time for naps. Make time for a nap in between classes or mid-way through a long study session.
  • Security. If you are napping somewhere other than your room, try use your backpack as a pillow and make sure nothing valuable is sitting out. Wrapping your arms around your backpack can also be comfortable for a quick nap.
  • Stretch. Stretch before and after your nap. It will help you feel better all day.
  • Use the Healthyhorns Nap Map. This map represents the best napping spots on campus, as voted on by UT students! Use the map to locate your optimal napping spot.