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Creating a Dorm Room Sleep Sanctuary

  • 1. CREATING A DORM ROOM SLEEP SANCTUARY Health Services, University of New Hampshire
  • 2. Importance of Sleep  Sleep….  is essential to having a healthy and successful college career.  rejuvenates the body and brain for optimal learning  College students should be getting between 9-10 hours of it each night  Soundly with a comfortable dorm room sleep sanctuary
  • 3. Mattress Toppers For added support and comfort consider purchasing a mattress topper. These can be bought at many department stores. Based on what you are looking for – goose down, egg shell foam or memory foam, prices begin at $25.
  • 4. Pillows Good pillows will support your neck and spine and increase your comfort. Pillows should supports the natural alignment of your neck. Based on the body’s measurements and personal preference, pillows should maintain a height of 4 to 6 inches, properly supporting the head and neck (and shoulders when lying on back). Pillows should feel comfortable and not be too firm. Pillows should be able to mold to your body shape for any position you choose to sleep in.
  • 5. Sheets Sheets are a personal decision, based on whether you like cotton or flannel. Cotton is typically smoother and more comfortable for warmer nights. Flannel sheets are more ideal for cold New England nights. There are no right or wrong sheets to purchase. Visit your local department store and feel the sheets keeping in mind that you want comfort. The cost of a good set of sheets can vary depending on what you find to be comfortable. .
  • 6. Comforter Purchasing a comforter should be based on one's personal choice. Keep in mind comfort, warmth, weight and softness. Goose down comforters are a popular choice in New England and can cost as low at $75. New mattress toppers, pillows, sheets and comforters are great investments that will last you all through college. Remember, you don’t need to break the bank, but you do need bedding based on comfort first and then price.
  • 7. It’s Not All About the Bed Temperature Light Your room should not be too hot or too cold. Although you You and your roommate can’t adjust the thermostat in your dorm room, consider will most likely have getting a fan or an extra blanket. different sleep schedules, which means a light might be on when you are trying to sleep. A dark room helps tell your body that it is time Sound to go to sleep. Try wearing Consider purchasing a white noise machine to an eye mask to block out block out the sound of your roommate typing on unwanted light. their laptop or your neighbors talking in the hallway. White noise machines can be bought online for around $50. If you can’t afford a white noise machine, good ol’ ear plugs from the drug store will work just fine. Having a dorm room sleep sanctuary is just as important to your academics as showing up each day to class prepared.
  • 8. UNH Health Services University of New Hampshire unh.edu/health-services/ohep/sleep.html (603) 862-3823