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Sleep is essential to your overall well-being and is strongly linked to academic success. Prioritizing sleep when there is a lot going on can be difficult but taking steps to plan for a good night's rest will help you thrive at Tulane.

Check out our eHealth Tools for a list of helpful apps with relaxing music, meditations, nighttime stories, and more that can help you get a good night’s sleep.

Benefits of Adequate Sleep

The benefits from a getting good sleep:

  • Memories get merged and stored, which helps with learning
  • Ability to focus is restored
  • Muscles in the body rest, recover, and repair
  • Better overall health
  • Regulated metabolism and emotions
  • Improved performance in school


20-30-minute naps can help with:

  • Increased alertness and attention
  • Higher energy levels throughout waking hours
  • Increased reaction time and reduced mistakes and accidents
  • Decreased irritability

Helpful Tips for Restful Sleep
  • Exercise for at least 30 minutes during the day, but not 2-3 hours before bedtime.
  • Avoid caffeine, alcohol, nicotine, and large meals a few hours before bed.
  • Try to create a sleeping environment without loud noises, bright lights, or technology. Check your phone settings for Night Shift settings. Cozy eye shades and earplugs can be helpful as well!
  • Practice mindfulness throughout the day to improve focus, energy, sleep, and overall well-being.
  • Set a calm alarm at night to prompt your transition to bedtime.
  • Try to go to bed and wake up around the same time every day.
  • Try not to hit snooze. Experts say that those extra 10 minutes will only leave you groggier.
  • Try taking a 20-30-minute mid-day nap for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.
  • If you are having trouble falling asleep because of worries or thoughts, spend a few minutes writing them down in a bedside journal.
  • If 15-20 minutes have passed and you are unable to fall asleep, try some gentle yoga or reading.
  • Consult a professional if sleep difficulties persist. There are programs and services on campus that can offer support. Contact the Counseling Center or The Health Center for a consultation.