Free Sleep Program

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Many students struggle to get a good night’s sleep in college, but poor sleep at night can cause problems in the daylight. Some issues caused by lack of sleep include inability to focus, memory impairment, serious health risks and increased stress and anxiety, just to name a few.

The good news is Refresh is here to help! Refresh aims to provide Hawkeyes with the skills, strategies and support to achieve more restful nights. The program offers two formats to participate, which are described below.


Once you have registered, you will receive a weekly email for 8 weeks that has an attached PDF. Students are encouraged to spend 30 minutes per week with the program information.

Some information that is included:

  • Physiology of sleep
  • Relaxation training
  • Mindfulness training
  • Cognitive strategies
  • Daily sleep logs

iPhone/iPod/iPad Application (Android is not available currently, but should roll out later this year) :

The full program can be completed in 35-45 days, depending on how frequently you engage with it.

In the first portion, which can be completed in 5 days, the app will help assess your sleep habits through a series of questionnaires and nightly sleep monitoring. This information will be used to design a personalized Sleep Improvement Plan, based on your individual sleep behavior. The second portion of the program, which can be completed in 30 nights, will guide you through your customized Sleep Improvement Plan, providing you with strategies, skills and support along the way.

Remember: Complete the program evaluation that you will be emailed at the conclusion of either format, and you will receive a Refresh prize pack! It is the perfect complement to restful nights.

Registration & Questions

Click here to register.

Any questions? Email