University of North Texas 
DENTON (UNT), Texas — As students and families settle into the new school year, adjusting
to early mornings and packed schedules can be tough — especially when it comes to
getting enough sleep. But University of North Texas professor Danica Slavish said getting back on track is more doable than people think.
“Any time a work or life schedule changes significantly, it can be disruptive to sleep.
But there are steps you can take to make the process easier,” Slavish said.
Slavish, a health psychologist in UNT’s Department of Psychology, studies how sleep, stress and health interact over time. She teaches courses on
health psychology, research and quantitative methods in UNT’s behavioral science and
clinical psychology programs, and is the founder and principal investigator for the
Sleep and Health in Everyday Life (SHEL) Laboratory.
As the semester begins, Slavish shared why quality sleep matters and offered practical
advice for improving bedtime habits — often called “sleep hygiene.”
Why sleep matters
Most people know sleep is important, but Slavish said the benefits go beyond just
feeling rested.
“Throughout the day, waste products and toxins from bodily functions build up in our
brains. One function of sleep is that it ‘washes’ those toxins away,” she said. “That
process really helps our bodies function at their best.”
Sleep also helps regulate the immune system and supports mental health. And while
it’s no surprise that being well-rested improves focus, Slavish said the connection
between sleep and cognitive function is even deeper than that.
“When we sleep, we are actually organizing and storing memories. That helps us prioritize
what’s more important — including what supports our survival,” she said.
Signs you’re not getting enough sleep
According to the SHEL Lab, about one in three U.S. adults don’t get enough sleep on
a regular basis, and many children are missing out, too.
“Sometimes your ideal bedtime doesn’t match up with your circadian rhythm, which is
like your body’s internal clock,” Slavish said.
Kids and teens typically need 10 to 13 hours of sleep per night to support healthy
development. And regardless of age, Slavish said your body will let you know when
you’re not getting enough rest.
“If you’re constantly relying on caffeine or energy drinks to stay awake, or you feel
exhausted during the day, those are signs,” she said. “Mood changes — like irritability
or trouble managing emotions — can also be related to poor sleep.”
How to reset your sleep schedule
To ease into a new routine, Slavish recommended limiting stimuli before bed — including
screens and substances like caffeine or alcohol.
“Screens not only increase arousal, but they also emit blue light, which suppresses
melatonin,” she said. “Ideally, stop using all screens at least one hour before bedtime;
two hours is even better.”
Rather than abrupt changes, she suggested adjusting gradually.
“Moving your bedtime and wake time by about 15 minutes every few days is much more
sustainable than trying to make big changes overnight,” Slavish said.
And if you’re struggling to fall asleep, she offered a surprising tip: Get out of
bed.
“Staying in bed when you’re wide awake can cause your brain to associate the bed with
sleeplessness,” she said. “Try a quiet activity like reading or journaling until you
start to feel sleepy again. It’s a technique we use in cognitive behavioral therapy
called stimulus control that works well for all ages.”
How to keep your routine on track
Once you’ve established a sleep routine, Slavish said the key is consistency, even
on weekends.
“Your sleep schedule may shift a little on weekends, but try to keep your wake time
as consistent as possible,” she said. “That helps regulate your internal clock.”
Ultimately, better sleep habits lead to more than just improved energy and focus.
“Sleep is involved in almost every bodily process you can think of,” Slavish said.
“It plays a big role in how we function — physically, mentally and emotionally.”