If your sleep schedule is currently fighting for its life, don’t worry. We’ve got your back, bestie. Here are some quick, realistic hacks you can try to get better Zzz’s:

1. Be consistent with your sleep schedule 🕘 Going to bed around the same time every night helps regulate your circadian rhythm and makes waking up less painful.

2. Avoid caffeine after 2PM ☕ Did you know caffeine can stay in your system for 6 to 8 hours? Cutting it off by early afternoon helps you fall asleep faster and sleep deeper.

3. Use a blackout eye mask 🙈 Blocking light boosts melatonin and leads to better quality sleep. Tip: Find one that contours to your face and blocks 100% of light.

4. Use earplugs or sleeping earbuds 🔇 Great for blocking snoring roommates, traffic, or mysterious 2 am noises. Tip: Flat-shaped, side sleeper friendly ones are a game changer.

5. Listen to something 🌧️ White noise, ASMR, rain sounds, low hums, or sleep podcasts. TikTok and YouTube are full of them, and they really do help quiet your brain.

6. Turn on the blue light filter on your phone 📱 Ideally no screens before bed… but we get the appeal of doomscrolling. Use your phone’s blue light filter to reduce melatonin disruption. Tip: Schedule it to turn on automatically at night!

7. Exercise regularly, but not too late 🏋️‍♀️ Physical activity improves sleep quality. Walking counts! Just try to avoid intense workouts at least 3 hours before bedtime.

8. Try Magnesium Glycinate supplements 💊 Many students claim it helps them relax at night when taken 30 minutes before bedtime. Tip: Skip melatonin!

9. Writing a “brain dump” 🧠 Write down everything spinning in your head before bed so your racing thoughts don’t keep you awake.

10. Weighted blankets 🛌 Many people find them super calming and helpful for restlessness. Basically a big hug throughout the night! Tip: Choose the right weight for your body.

11. Try the 4-7-8 breathing method 😮‍💨 Inhale for 4 counts, holding for 7, and exhaling for 8. This breathing pattern is surprisingly effective at calming nerves and stress.

12. Nap strategically 😴 Short naps of 20 to 30 minutes can improve alertness without hurting nighttime sleep. Long or late naps are a big no-no!

13. Warm drinks before bed 🍵 Herbal teas like chamomile or peppermint are popular and part of a calming ritual before bed.

14. Prioritize sleep before exams 📝 While it’s tempting to pull an all-nighter right before the exams, proper sleep plays a huge role in memory consolidation. Sleeping > cramming.

15. Stretch before or in bed 🧘‍♂️ Gentle stretching lowers muscle tension, heart rate, and stress after a long day of… Existing.

16. Hydrate, but not too late 💧 Drink water earlier in the evening and cut it off about an hour before bed to avoid middle of the night bathroom trips.

17. Bedroom scent conditioning 🪻 Using a calming linen spray can train your brain to associate that scent with sleep. Lavender and chamomile are popular picks!

18. Use your bed for sleeping only 💤 Try not to turn your bed into a study desk, Netflix zone, or doom scrolling headquarters.

19. Give yourself a foot massage 👣 It improves circulation and warmth, which helps you fall asleep faster. Low effort, high reward. Plus, it feels nice!

20. Wear socks to sleep 🧦 Wearing socks to bed helps blood vessel dilation, which signals the body that it’s time to sleep.

You don’t need to do all of these to see a difference. Pick one or two and try them out this week! Better sleep means better focus, better mood, and way fewer zombie mornings. Your future, well rested self will thank you! 😴✨ Got your own tried and true tip? Let us know!