by Andrea Theisson

Created on: March 14, 2011   Last Updated: March 15, 2011

This dilemma has been in existence as long as colleges have provided dormitories - to find the means to create a quiet retreat from the rowdy noises of a collected group of young people.  It is possible to sleep under these circumstances, but you must know yourself.

 What is your own sleep pattern?  And what kind of rest do you need?  Some people can take naps and reap rewards from sporadic sleep.  Others must have a solid night of rest.  Some have a tolerance for noise, or can mask background noise with a white-sound machine or quiet music.  Many people can sleep with earplugs, but others find that they are uncomfortable. 

First, try to talk to your roommate(s) and agree on some block of quiet time that will be acceptable to all, say after the hour of midnight, all music will be off.  Most dorms have some similar rule, and the Resident Advisors should enforce this, but discussing it among the students is always more direct. The quiet hours are for study as well as sleep.

Many students have retreated to places like libraries to sleep, but this is frowned-upon by librarians, especially if anyone is caught snoring.  And, never plan to catch up on your sleep in that boring survey class.  You have paid to rent the dorm room and you should be able to find compatible roommates who will work with you.  Openly discuss compatibility the first few weeks of school, and switch around until everyone is happy. 

As a last resort, many schools provide single rooms, usually at a slightly higher cost.  Or get those earplugs and noise machines!  If the noise is constant,  and from exterior rooms or hallways, you may wish to try insulation, like wall-hangings, to minimize the vibrations.  Quilts can help, and be quite decorative as well.

Another method is to find a comfortable pillow that can be wrapped around your head as you sleep.  Good over-sized down pillows, of a heavy density, can work as well as earplugs.

 Invest in some blackout drapes or shades, if needed, and sleep between classes, or whenever the dorm is quiet if you are a napper.  If you go this route, eye-pads or sleep masks can also help block out the light and relax you.  Catch a few “z’s” whenever you can!

A last resort is try sleep medications.  These are not always a good idea, but clear it with your doctor and know your own tolerance for medications.  There are many over-the-counter sleep-aids that are safe if the directions are followed.  Another herbal, non-addictive safe remedy is to take Valerian Root, in the recommended dose, and/or Melatonin which help relax you and regulate your bio-rhythms.  Avoid late-night caffeine, including chocolate or sodas.

It is good to work with the system, the rules of the college, and be diplomatic with your dorm-mates.  Stay calm and reasonable.  Try to maintain a regular routine, and you will adapt to dorm life, possibly changing your noise tolerance to a higher decibel than before.

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