The document provides tips for creating a comfortable sleep sanctuary in a college dorm room. It emphasizes the importance of sleep for college students and their health and academic success. It offers recommendations for purchasing mattress toppers, pillows, sheets, and comforters to enhance comfort and support. Additional tips include maintaining a comfortable room temperature and lighting, using fans or extra blankets and eye masks. The document also suggests using white noise machines or ear plugs to block disruptive dorm room sounds. The overall message is that proper sleep is vital for students and small investments in bedding can help ensure restful sleep.

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