Wellness

Sleep

Our Services

  • Nap Map - Interactive map showing locations for naps and relaxation on campus.
  • RA Resources - Bulletin boards and posters available to RAs in our office.

Sleeping Issues

Tired during the day? Hard to fall asleep at night? No time for sleep? You are not alone.

  • Within the last 12 months, 17.7% of UC Students reported that sleep difficulties affected their individual academic performance.
  • 28.7% of UC Students said that sleep difficulties were difficult or traumatic in the past year.

*Data is from the 2016 ACHA-National College Health Assessment (NCHA) of UC students.

There are changes you can make tonight to start getting more restful sleep. And some of the changes are pretty easy.

  1. Buy an alarm clock (and use it instead of your phone).
  2. Turn electronics off when you go to bed. Laptop, phone, tv, and reader should be turned OFF before your head hits the pillow.
  3. Avoid caffeine after 3 pm.
  4. If you have trouble sleeping at night, limit naps to 20-30 minutes.

Sleep Distractions

Ways gadgets are keeping you awake.

  • They Suppress Melatonin - The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm.
  • They Keep Your Brain Alert - Technology can trick your brain into thinking that it needs to stay awake.
  • They Wake You Up -  Keeping a phone within reach can still disturb slumber, thanks to the chimes of late night texts, emails, calls, or calendar reminders.

Tips for a Better Nap:

  1. Limit naps to 20-30 minutes, and use an alarm clock.
  2. Nap in the morning or early afternoon. Later naps are more likely to impair nighttime sleep.
  3. Turn off your phone during naptime.
  4. Make your nap area as dark as possible, or use an eye mask.

National Sleep Resources