Health Topics - Sleep and Napping Tips

The Good Night Owl Says Be Wise Shut Your Eyes

According to the Centers for Disease Control & Prevention (CDC) and the National Sleep Foundation recommends that adults get between 7 - 9 hours of sleep each night. Studies have shown that getting consistent sleep each night can regulate mood and is related to learning and memory functions. It may also be a critical factor in overall health, weight and energy level.


Sleep Tips

  • Maintain a regular bed and wake time schedule. Even on weekends!
  • Make sure your sleep environment helps you get the rest that you need: cool, quiet, dark, comfortable and free of interruptions.
  • Use your bed only for sleep and sex. Studying or watching TV should be taken out of your sleep environment.
  • Exercise regularly. Try and finish your exercise at least 3 hours before bedtime.
  • Avoid caffeine close to bedtime.

Napping Tips

A short nap can magically turn your Z's into A's

Did you know that taking a 20-30 minute nap could improve your academic performance? Follow the tips below and you will be on your way to success!

  • Limit your nap to 20-30 minutes. This will boost your alertness, productivity and concentration.
  • Set an alarm to wake you up in 20-30 minutes.
  • Nap in the late morning or early afternoon. If you nap late in the day you may disrupt your nighttime sleep.
  • Minimize sleep distractions with a dark and quiet place to nap. Use an eyeshade and earplugs.
  • The UC Davis Nap Map
    There are lots of places to nap on the UC Davis campus. Here at Health Education and Promotion, we've done the research for you! Here are the best places to nap on campus, as chosen by YOU!
  • Free nap kits are available at Health Education & Promotion, 3rd floor of the Student Health & Wellness Center, during normal hours of operation

For more information visit our recommended resources page for napping and sleeping or read the sleep health topic