How to Sleep Like a Student: Tips for Getting the Sleep You Need
Being an undergrad or grad student can be challenging, especially when it comes to achieving restful sleep.
Between studying and completing projects, working part-time jobs and being involved in extracurricular activities, it’s difficult to carve out time to catch some shuteye at the end of the day.
But making sleep a priority can give you the energy you need to handle the demands of your schedule, help you boost your academic performance and even improve your overall health.
To help you get better sleep as an student, follow these ten tips for getting more shut-eye on a regular basis:
Keep a regular sleep schedule
To get enough sleep at night, you need to have a regular sleep schedule. This means going to bed and waking up at the same time every day.
It’s also important not to nap during the day if possible because it can throw off your natural rhythm and make it hard for you to fall asleep at night.
Plus, napping during the day can mess with your ability to stay awake when you need it most – in class! Don’t use electronics before bedtime:
Using electronics like TVs or computers right before bed can affect your brain waves and cause you to have trouble falling asleep.
Get an appropriate amount of light during the day:The amount of light that enters your eyes affects how well you sleep at night.
So, try to avoid using lamps or other lighting after dark and try spending time outdoors on sunny days.
Get enough exercise
Exercise is one of the best ways of getting enough sleep. A healthy diet and exercise routine will help you stay energized and focused, which are both important skills needed when studying.
Plus, it’ll keep your stress levels down, so you can get better sleep at night.
Get a good night’s sleep (five minutes) before going out for drinks or before that late-night study session:
After all the hard work you’ve done today, don’t jeopardize your health by getting insufficient sleep. Keep track of how much time you spend in bed:
If there is too much light coming into your room or if you have other reasons why it might be difficult to fall asleep right away, try to block out light sources with curtains or an eye mask.
Limit caffeine and alcohol consumption
Limit caffeine consumption, especially after dinner. Caffeine is a stimulant that impacts your sleep cycle, so drinking coffee or tea in the evening can make it hard to fall asleep at night.
Limit alcohol consumption as well. Alcohol can disrupt your REM sleep and interfere with other stages of sleep.
Watch what you eat and drink before bedtime. Eating close to bedtime can cause stomach upset and make it hard to fall asleep.
Avoid working or studying in bed
One of the easiest ways to get better sleep is to avoid working or studying in bed. This can be tough if you are in college and your desk is right next to your bed, but it is important because otherwise you will associate your bed with being awake and alert.
Instead, try going somewhere else before you start working or study, so that when you do go back there you’re tired enough that it won’t be such a chore.
There are also many other things that can make you more sleepy including taking baths, sleeping on your left side, reading novels before bedtime and drinking chamomile tea.
If none of those work, talk to your doctor about taking medication like Benadryl which should make you sleepy as well.
Establish a bedtime routine
It may seem like there’s not much you can do about how tired you are, but there are plenty of steps you can take to make sure your sleep routine is in order.
For starters, be sure that your bedtime and wake up time are consistent so that your body knows when it’s time to start winding down and get ready for sleep.
Plus, try taking short naps during the day if you’re exhausted—just don’t sleep in past noon. As for nighttime rituals, keep things simple by only using your smartphone before bed or reading with a dim light
the brighter the light source, the more alert it will make you feel! Finally, before climbing into bed each night, turn off any screens and prepare to relax by doing something calming like reading or meditating.
Use comfortable sheets and limit noise and light exposure in your bedroom
It can be difficult to get quality sleep while you’re in college. Between classes, your academic workload, jobs, and extracurricular activities, it’s hard to find time and space for rest.
That’s why it’s important to make sure you have the right tools on your side—like comfortable sheets and limiting noise and light exposure in your bedroom.
The next day, don’t forget to take care of yourself with a nice breakfast and some exercise. Then go ahead and enjoy the day!
Avoid using electronics in bed
It is recommended that you avoid using electronics in bed, such as your phone, laptop or tablet.
These devices emit blue light which tricks your brain into thinking it’s day time and causes melatonin production to decrease.
Melatonin is a hormone that regulates sleep cycles. This can make it difficult to fall asleep, maintain sleep or wake up feeling refreshed. Make sure you are at least 2 feet away from any screen when trying to sleep.
Turn off electronics 30 minutes before bedtime: The screens from smartphones, laptops or tablets give off bright lights that will interfere with getting restful sleep.
Practice relaxation techniques
It is easy to get so caught up in school work that you forget about taking care of your body. Make sure you are getting enough sleep every night by implementing these tips into your routine.
Keep your phone and other electronics out of sight and sound range during the evening and nighttime hours.
Take some time each day for some exercise, but be mindful of what time it is when doing so! If you have an intense workout planned, do not plan it too late in the day as this will mess with your circadian rhythm.
Avoid caffeine or sugar at least six hours before bedtime; if caffeine must be consumed earlier on, consume no more than two cups total per day.
Also try to avoid artificial light at least two hours before bedtime; if there’s light coming from a TV or computer screen then consider using blue-light filtering software like f.lux or Apple Nightshift .