How to make sleep a treat, not a chore

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Students adore and crave sleep. In a recent CampusWell survey, when we asked what you’d love to be doing right now, sleeping ranked second—behind only “being with someone I love,” and ahead of eating delicious food, having sex, and other pleasures.

And no wonder. Every time we sleep, we’re taking a luxury nano-vacation. “Sleep is like having a relaxing moment to yourself where you can rewind your mind and body [for a little while] and start off with a new headspace after,” says Daniela C., a third-year student at the Community College of Aurora in Colorado.

Which sleepy moments do you relish the most?

Source: CampusWell survey, November 2022.

4 ways to make sleep a treat (not a chore)

1. “Unwrap” your bed every day

Think of your bed as a gift to yourself. If you make your bed each morning, each night you’ll get to peel back the duvet and blankets (i.e., unwrap the gift) before you turn in. 

Making the bed daily also means you’re starting each day with an accomplishment—and over time, small daily accomplishments can add up to a surprisingly effective happiness fix, according to Gretchen Rubin of The Happiness Project. 

If you struggle with consistency when it comes to daily chores, try playing a game of Productivity Bingo to boost your motivation.

2. Reframe your thinking

When you frame sleep as a luxury rather than as a necessity, it can help to increase your gratitude for the hours where you catch some zzz’s.

“Sleep for me means that after a long day of being busy I can close my eyes and forget about everything going on and take a break,” says Samantha T., fifth-year student at Utah State University in Logan. “I sleep to feel comforted and rested.” 

3. Think “don’t,” not “can’t” 

Here’s a mind trick that helps with desirable behaviors, like relishing bedtime: Frame your self-talk so it’s empowering, not punitive.

• “I don’t use gadgets after 11 p.m.”
• “I don’t stay up after 12:30 a.m.”
• “I don’t deny myself sleep.”

When we remind ourselves “I don’t,” we are more successful than when we tell ourselves “I can’t.” This way of thinking is tied to our inner locus of control, a tool that reinforces our self-trust and the belief that we have the power to control the outcomes in our lives.

4. Pamper yourself

Investing a little bit of time or money into sleep-promoting habits and items can go a long way when it comes to feeling good. Try…

Changing your sheets

In a recent CampusWell survey, 38 percent of students said they change their sheets weekly—but did you know that it’s a great way to promote comfortable, restful sleep? Keeping your sheets clean reduces the potential for dust mites (a common allergen), as well as buildup from sweat and body oils. 

Lavender

It’s relaxing. Drop some aromatherapy oil on your pillowcase, or put the oil in a spray bottle to spritz your room before you hit the sack.

Herbal tea

Get into your coziest pajamas and brew yourself a calming cup of tea. Try chamomile, tulsi, or another caffeine-free variety to keep your mind and body peaceful as you drift off into dreamland. 

“Sleep allows me to reset my body and prepare it for the next day,” says Elda C., a first-year graduate student at National University in San Diego, California. “It’s a relaxing endeavor that I look forward to and enjoy.”