Create a 30-minute routine before bed: read, stretch, or listen to calm music. Avoid stimulating activities to ease into sleep.
Use your bed only for sleep and intimacy. Avoid working or watching TV in bed to strengthen the mental association between bed and sleep.
Get sunlight exposure within 30 minutes of waking up. This sets your circadian rhythm and improves alertness and sleep quality later.
Go to bed and wake up at the same time every day, even on weekends. This regulates your circadian rhythm and improves sleep quality.
10 hours before bed: No caffeine. 3 hours before: No food. 2 hours before: No work. 1 hour before: No screens. This routine optimizes melatonin production and sleep quality.
Keep your bedroom cool (around 18°C/65°F). A drop in body temperature signals sleep onset. Use light, breathable bedding for better thermal regulation.
Get 7-9 hours of sleep before an exam. Sleep consolidates memory and improves cognitive function. Avoid caffeine late in the day to ensure quality rest.
Place a bookshelf or heavy furniture against a noisy wall to absorb sound. This is a simple, non-invasive solution for renters.
A box fan pointed at a wall can create white noise that masks city sounds. It is a low-cost, effective solution for sleep.
High-quality foam or silicone earplugs can reduce noise by 20-30 decibels. Keep a pair in your bag for unexpected noisy environments or travel.
If renting, use heavy curtains or temporary window film to reduce noise. Sealing gaps around windows with weather stripping can also significantly lower sound infiltration.
To block city noise (traffic, sirens), use a fan, white noise machine, or a dedicated app playing rain sounds. This masks irregular noise spikes, making sleep easier in noisy environments.
Use dry leaves, pine needles, or grass as insulation under your sleeping bag. This prevents heat loss to the ground. Keep your sleeping bag dry.
