How to improve the quality of your sleep

Avoid afternoon caffeine. Caffeine increases brain activity up to eight hours after it is consumed. A good rule to follow is to avoid all caffeine three to four hours before bedtime to avoid it keeping you awake.
Shut off all electronics an hour before bed. Many students are falling asleep to the screen of a smartphone or laptop. Research is discovering more and more how unhealthy this habit can be. The blue light emitted from electronics tricks your brain into thinking it’s daytime and your body decreases the amount of melatonin it secretes, which makes it more difficult to fall asleep.
Get into a routine. To function optimally, your body clock needs regularity to remain coordinated. Maintain a regular bed and wake schedule including on weekends. Sleeping more than one to two hours more on the weekend can wreak havoc on your circadian rhythm, so a regular wake schedule is important. Consistency is key!
Prepare for sleep. Establish a regular, relaxing bedtime routine such as soaking in a hot bath, reading a book or listening to soothing music.
Eat a bedtime snack. Some foods make you feel sleepy while others give you an energy boost. Certain foods contain an amino acid called tryptophan that causes sleepiness (e.g. milk, seeds, bananas, honey and eggs). Carbohydrates make tryptophan more available to the brain and proteins from the food we eat are the building blocks of tryptophan. The best bedtime snack is one that contains both a carbohydrate and a protein. Just make sure it is a small snack as a heavy meal will activate your digestive system. Limit high-fat or spicy food to at least three hours before bedtime.
Exercise regularly. It is best to complete your workout at least two hours before bedtime, as exercising directly before you sleep can leave your body too energized to relax.
Avoid nicotine and alcohol close to bedtime. Consumption of alcohol and nicotine has shown to reduce the amount of REM sleep experienced.
Create a bedroom that encourages sleep. Environment and ambiance can make a big difference when it comes to getting a good night’s rest. Create a space that helps prepare your mind and body for quality sleep – ideally, dark, quiet, comfortable and cool. Soft fabrics, supportive pillows, essential oil scents like lavender, and soft lighting can be helpful.
Keep your bed a study-free zone. Create zones in your bedroom so that your brain does not associate studying and being alert with your bed. Use your bed only for sleep and sex.
Practice meditation. Meditation is the practice of slowing down the mind by focusing on the breath or a mantra. Meditation slows down metabolic activity and reduces anxiety.
Get some daylight daily. A small amount of time outside each day in daylight helps to preserve your body’s sleep and wake cycles. There are many options on campus for getting this in: take an outside route to class, study outside or organize a weekly outdoor outing with your friends.
Minimize sleep disruptions. Living in places like residence, an apartment or a house with a large number of people can make it very difficult to control your sleep environment. Talk to your roommates about setting a regular sleep time so that they can be respectful of your need for a quiet environment. White noise machines can also help block out unwanted sounds.
Go to bed only when you are sleepy. If you can’t fall asleep after 20 minutes, get out of bed and do a relaxing activity somewhere else until you feel sleepy again. Try deep breathing or relaxation techniques if you’re having trouble falling asleep due to stress or anxiety.
Consider sleep medications or natural supplements. If you are experiencing sleep deprivation or are concerned about the quality of sleep you are experiencing, speak to your family doctor. There are medications available to help improve your sleep-wake cycle, increasing the possibility of a better night’s sleep. If you prefer a more natural approach, supplements like magnesium, calcium and melatonin may help.