“Wake me up inside!” proclaims fierce rock star Amy Lee from Evanescence in the hit nostalgic song “Bring Me to Life”. I hope the advice in this article concerning sleep quality and quantity will give you the morning energy to sing this song!
Sleep quality and quantity are crucial for an optimal college experience. Revenge bedtime procrastination is a concept that Glamour magazine depicted. In summary of the beautiful Glamour magazine article, Generation Z is most vulnerable to staying up late to plan a better life when time allows. A real-life example is an undergraduate college student staying up late to explore social media to make more friends or prepare academically. However, a group discussed the following reasons why they have difficulty sleeping:
· Noise
· Bright Lights
· Caffeine
· Partying
· Stress
· Temperature
· Excess Work
· Negative Emotions
Noise
It is not uncommon for college dorms or domestic living situations to be noisy at night time. Listen to calm and meditative music to alleviate struggles to sleep in a noisy living environment. Check out free and mellow New Age, jazz, classical, and Zen international music at your local library. “Weightless Radio” on Pandora is a good station to listen to before and during bedtime. “Soundscapes” on Music Choice has a free app if you have certain cable services such as Xfinity. “Soundscapes” has uplifting, enlightening, and inspirational quotes that appear as songs are playing. There are even quiet Fireplace and Beach channels that help me relax at night. Meditate and do yoga poses before going to bed with tranquil background music to counter noisy living spaces.
Bright Lights
Some college dorms have very bright lights. My freshman college dorm is an illuminating example. My first roommate loved studying late at night, and I had early morning science lectures and labs. Therefore, to balance our needs and learning styles, I would wear a stylish yet practical eye mask while she studied or even use a dim desk lamp while getting ready for morning classes to accommodate her. Turn off all technology and lights at a particular time. Use candlelight instead of light bulbs while taking a bath, studying, reading, and writing.
Caffeine
Caffeine is most effective between 9:30 AM-11:30 AM. Try not to drink caffeine at night. Studies demonstrate that caffeine consumption is associated with poor sleep quality. Caffeine consumption is linked to low energy during the day for those with psychiatric needs. Furthermore, adults have more sensitivity to caffeine than teens and children. Before sleep, a more favorable beverage alternative is warm plant-based milk or soothing teas such as chamomile or lavender.
Physical activity and balanced nutrition naturally energize college students and communities overall. Red Bull and Rock Star drinks may be tempting to power through solo or group study sessions. However, delicious and nutritious dining hall meals and consistent Recreation center visits helped me sleep better as an undergraduate. I honor similar principles as a current graduate student and encourage all of you to do the same.
PARTYING
All illicit substances are associated with poor sleep quality and consequences, regardless of drug classification. Marijuana is an independently classified example of a recreational drug that interferes with sleep. Chronic marijuana use negatively affects sleep patterns. Stimulants such as cocaine are associated with sleep disturbances, verbal outbursts throughout sleep span, and increased use of sleep medication. Legal stimulants such as nicotine are associated with restlessness and poor sleep patterns.
Depressants such as alcohol can cause dependents to suffer from insomnia and poor test results of sleep quality measurement. Ecstasy and other hallucinogens and psychedelics increase the likelihood of nightmares through auditory and visual hallucinations. Narcotics and opioids are associated with an endless perception of substance dependence to regulate addiction, manage pain, and have a peaceful sleep.
Sedatives such as Valium are used for anesthesia and promote sleep. However, this sleep sensation is temporary and unnatural—furthermore, sedative dependence, overdose, and excess lead to a higher probability of coma and death.
There are other safe and more enjoyable methods to have fun and relax without alcohol and other party drugs. Seek a higher power through prayer and meditation. Music is an excellent alternative. Listen to upbeat music to pep up and soothing tunes to calm down before sleeping. Seek appropriate counseling if addiction is present.
STRESS
Stress associated with mundane and paramount elements of life usually increases at night time. Between midterms, final exams, presentations, reports, projects, social lives, romance, family dynamics, and more in this political and public health climate leave all college students stressed out. Keep a journal by your bed and write down any racing thoughts or errands that need to be taken care of to get them out of your head. Let it Go if it is beyond your control. Take steps and think of solutions if it is within your control.
Temperature
I don’t sleep as well when the temperature is too warm at night. Some individuals sleep worse when the temperature is too cool. Resident students are vulnerable to the extreme cold and heat temperature settings within dorms. However, the sight and sound of Rain and water improve sleep quality. Take a bath with lit candles alone or with your significant other to have an ideal body temperature and sleep quality. Invest in a music box that emulates nature sounds such as crickets and waterfalls. Check out meditative music from your local library. “Yoga Chill” and my “Spirit of India” library albums are superb! Listen to “Soothing Waters Radio,” “Spa Radio,” or “Nature Radio” on Pandora to emulate soothing effects of the natural elements.
Excess Work
Do not cater to others at your own expense. Do not burn yourself out to live up to unnecessary standards. Excessive work compromises intimacy, fun, health, and family connections. Balance work and play! Plan your schedule around work to make sure you have creative, physical, and optimistic outlets. Set the alarm for when you will end your studies and career-oriented tasks for the day. Read a novel or nonfiction writing that is unrelated to work. Some people read something boring to fall asleep. Whatever it takes!
NEGATIVE EMOTIONS
Negative spirits and emotions such as fear, anxiety, loneliness, rejection, depression, panic, and doubt stifle not only sleep cycles but your spiritual, physical, mental, cognitive, and emotional wellness. Make an A-Z list or collage of people, places, things, and concepts that make you happy.