Many of you have kids in college.  As many of you remember pulling the all-nighters and cramming for finals, your kids are likely doing the same as they head into Spring semester and are pushing through to the end of the school year.

The stress can be heavy and getting a good night’s sleep is often the farthest thing from their mind.

As a parent you can help them out.  No, you can’t nag them.  They’re going to try to get their studying in, go to classes, get some social time in with friends, fit a party or school event in there somewhere.

So where does sleep go?  And what if all this juggling around of their schedules makes it hard for them to get a good night sleep?

When they come home to visit or on your weekly call with them, you can drop a helpful hint when the opportunity presents itself.

Just slide it in so smoothly they hardly even notice.

There are many tricks you can use to relax your mind and body to make yourself fall into sleep mode more easily when you’re just not tired.

Here are five that should fit in nicely with your college student.  Check them out…

Adjust the temperature

Hey, its not your electricity bill anymore – tell them to keep it cool!

A slight drop in temperature induces sleep, so be sure to keep your bedroom temperature slightly cooler than what is comfortable for you. However, don’t let yourself get too cold, especially your feet, as cold feet can be disruptive to sleep. For optimal sleep, the suggested bedroom temperature is between 60 and 67 degrees Fahrenheit.

Turn Off Electronics

Now if you can do this one you’ve really succeeded as a parent.  I know.  Getting them to turn the electronics off is like putting them in solitary confinement.  They might accuse you of suggesting the equivalent of water boarding.  Maybe tie it to the last option.  A little bait and switch tactic never hurt lol.

The blue light emitted from our cell phones, computers, tablets, and televisions restrains the production of melatonin, which is the hormone that controls our sleep/wake cycles. Reducing melatonin levels can make it harder to fall and stay asleep. Turn off all electronic devices at least one hour before bed to allow your eyes to begin to start rest and stop seeing all of the images that will make you feel jumpy and less able to relax.

Create a Comfortable Sleep Environment

Kids are often a lot more resilient than adults when it comes to what they’re willing to put up with sleeping on.  Sleeping on the floor, a friend’s futon, or an old mattress.  Something you’d never consider but they don’t think twice.  But if they’re struggling to get their zzz’s then maybe getting them a mattress better than the one the homeless guy sleeps on would be a good plan.  Or at least a decent pillow.  You know how much you shell out for college costs, this is a drop in the bucket 🙂

Swap your over or under-stuffed pillow and replace with a soft and supportive one. If your mattress is lumpy, flip it over or use a mattress pad to cover it. The more conducive your bed is to your sleep, the more likely you will be ready for bed. When laying in bed, keep your back straight and make sure that your neck is not resting too high or low. If you sleep on your side, use a pillow between your knees to keep our hips in a neutral position.

Avoid Alcohol or Caffeine Before Bed 

Now this one may be almost as challenging as shutting off the cell phone an hour before bed.  Maybe they weren’t drunk the night before at the frat party but I can almost guarantee they were chugging Red Bulls when they were cramming for that test.  Can they cut these out?  Rome wasn’t built in a day.  But if they’re living on alcohol and Red Bull then an intervention might be in order.

While alcohol can sometimes make us feel drowsy, consuming it right before bed will disrupt your sleep cycle and make you fall into a less deep sleep. If you like to have a drink before bed, make sure it is at least four hours before bed so it does not keep you up. Sleep after drinking alcohol has been associated with nightmares, headaches, night sweats, and even more frequent awakenings. Caffeine can take up to eight hours to fully leave your system, so avoid it after 2-3pm as it can make you feel awake, even when you want to fall asleep.

Meditate

Every decent university will support meditation.  It really is cool to meditate (okay maybe your kids don’t use the term “cool” – but I’m talking to you, not them – that’s your job).

Meditating is a great way to center yourself and come into the present moment. Even if only for a few minutes a day, meditating has many positive effects on the body. Regular meditation practice can decrease your overall stress and even lower your heart rate. There are many guided meditations that you can listen to at night in order to relax. Check out YouTube or meditation apps like Aaptiv.

So what are you going to do?  Are you going to stand by while your kid ruins their college career with bad sleep habits?  Or are you going to help them out?

Work them into the next conversation.  They’ll thank you later…way later…like when they’re 40 or 50.