I see lots of young folks at my clinic for sleep problems, and have personally experienced sleep difficulties around the time of interviews. Here are some non-pharmacological ways of improving your sleep:
* Sun exposure between sunrise and early afternoon.
Try and get at least an hour of natural sunlight (your eyes need to be exposed to this light, so no sun glasses or big hats if UV levels permit). If this is impossible due to location or weather, consider using a blue light machine (consult your GP.)
* A moderate amount of exercise before sunset.
If not sports or gym, walking will do wonders, especially when done outdoors.
* No blue light exposure before going to bed.
No mobile phone/TV/computer monitor use approx. 1 hour before bed.
* Make sure your bed is used for sleep, and not much else.
Avoid turning your bed into a computer station or your snacking spot. If you want to do other stuff, get out of bed to do it.
* Sleep should be a routine.
If possible, same time every day. Develop a ritual around sleep. Some people drink herbal tea before bed, some people take a quick shower, some people do some form of meditation, etc.
* Avoid caffeine consumption after sunset.
And make sure you don't take too much caffeine in general - know how many milligrams your body can handle, and don't exceed this. If possible, don't use stimulants.
* Learn some anti-anxiety strategies.
E.g. simple mindfulness exercises. Practice these strategies often. They will help before you go into an interview too!
* Manage your sleeping environment.
Try to reduce light and noise levels as much as possible. Play around with the temperature to find your comfort zone. Make it known to your family/room mates/partner that you need to develop a healthy sleeping pattern, that this takes time, and you will need their help to achieve this.
* Sleeping equipment
This means your mattress and pillow. Have a look at your pillow first, as this is the cheapest to modify. Make sure the profile and contours are right for you! If you have spare $$$, think about the mattress and blanket. Consider using some tech gizmos to help you wake up gently.
* Gaming and social media!
OMG, such a huge issue nowadays. I see lots of people with significant sleep phase delays due to too much electronics use.
This is a separate topic, but for the sake of your medical school application and your future career as a med student / doctor, you have to find a way to cut down on any activities which significantly impacts your sleep.
* Allow yourself the time to modify your sleep pattern.
Try and normalise it a month before your first interview. Don't mess around with what you know a few days before a significant engagement.
The night before an interview...
* Do something fun, something social, something relaxing.
* Avoid any substance use (alcohol, caffeine, sedatives, illicit stuff) if possible.
* Practice your anti-anxiety strategies
* Stop yourself from ruminating about your interview answers or scenarios - realise that there is no need to memorise anything.
* Don't deviate from the routine you have built, e.g. don't go to bed early.
If you find yourself somewhat sleep deprived before an interview, either due to sleep problems or travel...
* Don't use caffeine unless you use it regularly and know how to dose yourself!
(Seriously, having to pee half-way during the interview is just awful.)
* Don't worry too much, your anxiety about the interview will carry you through.
* Please don't use a sedative medication the night before, unless you have proper instructions from your doctor and have used this medication before (and thus know how it affects you at the particular dose you are taking.)
* Ladies will have make-up (I assume...)
Gentlemen, you might like to use BB cream (or something similar) to cover the eye-bags before the interview.
Remember, its the whole package. You are supposed to be a bright and enthusiastic medical student who is ready for the surgical ward-round at 6 a.m.