Sleep

One of the important characteristics of a Jesuit education is the magis, from the Latin word for the ‘more’ or the ‘greater.’  As James Martin, S.J. says in The Jesuit Guide to (Almost) Everything: A Spirituality for Real Life,  “When you work, give your all…” The resources below give you more so you can live the Jesuit magis towards a fully thriving GU experience in wellness and in health.

Whether you're seeking resources for yourself or for a friend, remember that part of being in community, especially at a Jesuit institution, is the call for us to engage in conversations and dialogues around these topics.  We hope you will use this Wellness Toolbox as a way to learn more about concerns Zags often face in order to reduce stigma and create open dialogue around those challenges.

To seek magis by learning more about Stress, see the resources below:

M – Meaning and Description

Learn more about Sleep, including how to make the most of your rest

A - Apps and Downloads

Apps and downloads that can help you improve your Sleep

G - Great Resources

Articles, handouts, worksheets and other resources to help managing your Sleep

I - Interactive Media

Video, audio, and podcasts to help you understand and improve Sleep

S - Supporting a Friend

Information and resources for how to help a friend who is struggling with their Sleep


M – Meaning and Description

Like most college students, Zags report that they struggle to get enough sleep.  Use the resources below to help you improve your sleep, which can help in all areas of your wellness--health, academics, relationships, and more.  

From the National Institutes of Health

From the National Sleep Foundation

From the American Academy of Family Physicians

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A – Apps and Downloads

This is just a sampling of apps available to help you develop healthy Sleep habits.  On-campus and off-campus resources are also available to help support you with any concerns you may have in this area.

Sleep Cycle - An intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase – the natural way to wake up feeling rested and relaxed.

$0.99 on Android; Free on iTunes

Pillow - An advanced sleep tracking alarm clock that can effortlessly measure and track your sleep quality, improve the way you wake up and help you learn more about sleep and new ways to improve it. Just place your device next to you on the bed while you sleep.

Free on iTunes

Sleep Better - Sleep Better offers you a simple and engaging way to improve your sleep quality, whether you struggle to fall asleep, want to learn how your daytime activities influence your sleep efficiency or simply want some new alarm sounds to help you wake up feeling refreshed and ready to seize the day!

Free on iTunes

White Noise - Ambient sounds of the environment that will help you relax during the day and sleep great at night.  Generates sounds over a wide range of frequencies, masking noise interruptions so you can not only fall asleep, but stay asleep.

Free on Android and iTunes

Sleep Time+ - Get a full analysis of your nightly sleep patterns with the colorful graphics and stats. You can also use the app as a daily alarm. Set the alarm with one gesture and have it wake you up when you’re most rested.

$1.99 on Android and iTunes

Sleep Genius - Select a relaxation or timed sleep program and let the app go to work. When it’s time to wake up, the app will use a gentle alarm to bring you out of your meditation, nap, or night’s sleep.

Free on Android, $4.99 on iTunes

Sleep for Insomnia Relief - Peaceful screen images pair with hundreds of calming sleep sounds.

$1.99 on iTunes

Relax Melodies - Relax Melodies features 32 musical and white noise sounds with beautiful images to match.

Free on Android and iTunes

Pzizz Sleep - Pzizz delivers sleep at the push of a button! Using the science of psychoacoustics, the app's patented algorithm plays you a sleep-optimized mix of music, voiceover, and sound effects to quickly quiet your mind, put you to sleep, keep you asleep, and then wake you up feeling refreshed.

Free on iTunes

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G - Great Resources

Tips for a Good Night's Sleep Learn some tips from Princeton's University Health Services to help you get a good night's sleep.

The Do's and Don'ts of Sleep - Getting good sleep requires good habits.  Learn more about the do's and don'ts of these habits and get your best night's sleep.

Sleep Well to Be Well - Sleep has an incredible impact on your physical and mental health.  Explore the broader impacts of sleep on your health.

Sleep Deprivation - College can include a lot of sleepless nights.  Whether you're struggling with insomnia or choosing to sleep only a few hours a night, sleep deprivation has a big impact.  Learn tips for improving your sleep and signs that you may need help with your sleeplessness.

I Just Can't Sleep - Are you trying to sleep but struggling with insomnia?  Get some tips on addressing your lack of sleep.

Caffeine Calculator - Caffeine and sleep are closely linked.  Use this tool to calculate your caffeine intake.  

Sleep Diary - While there are several apps that can track your sleep, this sleep diary can help you capture more helpful information about your sleeping habits.  Tracking your sleep can help you and your health professionals identify ways to improve your sleep.

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I – Interactive Media (videos, audio, podcasts)

What Would Happen If You Didn't Sleep? - In the United States, it’s estimated that 30 percent of adults and 66 percent of adolescents are regularly sleep-deprived. This isn’t just a minor inconvenience: staying awake can cause serious bodily harm.

Why Do We Sleep? - In this Ted Talk, Russell Foster shares three popular theories about why we sleep, busts some myths about how much sleep we need at different ages — and hints at some bold new uses of sleep as a predictor of mental health.

Sleep Talk Down - Let this video talk you through a relaxation exercise designed to help you fall asleep fast.

8 Hours of Sleep Music - Do you like to listen to music when you sleep?  This video provides 8 hours of soothing music to help you stay asleep.  

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S – Supporting a Friend

Tips on How to Help a Friend - When we’re having a hard time, the first place most of us turn is to family and friends.  If you have friends who have come to you for help, we've got tips to help you with those conversations.

What Do I Say? - Having difficult conversations with friends is never easy.  This is a quick resource to help you find the right words.

Refer Form - This is one way you can share that you are concerned about a student. Someone from the Center for Cura Personalis, or their designee, will reach out to provide the student with support and resources.

Campus Resources List - There are so many resources available on campus to support Gonzaga students.  The campus resources we have available can support you at each phase in their journey.  This page includes list of commonly used resources, including contact information and a little information about what each office does.

Campus Resources Matrix - If you still aren't sure which office might be the best place to go, take a look at our which identifies offices that can help with specific questions or concerns.

What is CCP? - This video shares more about the Center for Cura Personalis, which serves students in many ways including through proactive outreach and educational programs about healthy choices and interventions for students who may be struggling. 

What is Health & Counseling? - Health & Counseling Services functions as your private physician's office and counseling center. Learn more about the services available through this office.

What To Expect - This video gives an overview of what to expect when scheduling and coming in for your first visit at the Center for Cura Personalis or Health & Counseling Services.

Community Resources - In addition to the great resources available on campus, there are a number of resources available in the Spokane community to assist you with your personal well-being while you are at Gonzaga.

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The contents of this page are not intended to diagnose, treat, or provide a second opinion on any health issue. This information is not a substitute for the services of medical professionals; users should consult a health care provider for specific medical advice.  Links to external websites are provided solely for the convenience of users. These sites are not managed by Gonzaga University and the organization assumes no responsibility for their content.