It’s that time of the year again: exams, last-minute projects, finals, speeches.
Everyone, including me, is probably stressed out of our minds. It feels like the world is collapsing in on me, and at this point, it’s a slow simmering panic I can’t escape. My list of projects and finals keeps growing on my to-do list. Not being able to cross them out has me freaking out. Not only is the workload causing me to sleep less, but just the general anxiety about finishing up strong is too.
But I have to keep telling myself that the best thing for my body right now is sleep. We need sleep for mood regulation, memory and learning, and general physical and mental health!
I already wrote an article on remembering the importance of sleep this upcoming semester. So I have decided to expand on that very important topic and look at some great sleep habits to help everyone improve their sleep. All I learned from my amazing Psychology Sleep and Dreaming class! Some might be things people already do, others might be shocking and change how one goes to sleep. But either way, they might be great sleep habits to help improve everyone’s sleep so everyone can get a full night of rest.
No pre-bed stimuli
This one is very common, which includes no technology before bed. The blue light from our phones and computers keeps our minds awake, and it can make it harder to fall asleep at night. Try putting down the technology an hour before sleep, and that can improve sleep onset by a lot! Reading a book could be a great substitution or some light yoga.
A consistent bed & wake time
One of the hardest things for students is consistent sleep and wake times. There is just so much going on in our lives, it’s hard to set that schedule. However, making a consistent bed and wake time can help your body prepare for sleep at night, and reduce the grogginess in the morning by at least a little. Setting that consistent schedule around seven to eight hours a night is one of the best things for our sleep and body!
Our bed is for sleeping!
Sort of like Pavlov’s training of the dogs, our bed is for rest. We need to be able to associate the bed with sleep. Using the bed for other things, like homework, can actually trick our minds into thinking we need to be awake in that space. So, a great sleep habit to help fall asleep quicker is making sure your bed is just for sleep. Designate a space for studying and homework, and leave your bed for sleep!
No caffeine or heavy meals
Specifically, no caffeine four to six hours or heavy meals three hours before bed. This allows time for your body to digest and pass the caffeine. Both of these tips are helpful for avoiding insomnia and sleep issues throughout the night. We want to reach all deep sleep stages throughout the night, so try to avoid caffeine late at night. Try drinking caffeine-free tea instead!
Do not drink alcohol before bed
It might seem like drinking alcohol before bed can help you fall asleep easier. However, it is very detrimental to sleep quality at night. Not only is sleeping throughout the night crucial, but getting great sleep quality is more important. It is recommended to not drink alcohol three hours before bed. Weekends might be difficult. But it’s at least good practice during school nights!
Don’t plan your next day falling asleep
When falling asleep, it’s not recommended to plan your day in your head. It can cause stress, anxiety and worry, so it’s best to clear your mind and not worry about the next day when you are actively falling asleep.
Falling asleep comforts
The first falling asleep comfort is making sure the room is dark. It tells this cluster of cells in your brain, called the Suprachiasmatic Nuclei, that it’s time to go to bed. The cells trigger sleep cues like melatonin production and regulate other hormones and bodily productions. So making sure the room is dark is the best to remind your body that it’s time to sleep. Along with this, make sure there is light in your room when you wake. Again, your body is taking in environmental cues on when to wake or sleep. If you want a consistent, long sleep schedule, take into account light cues.
Another comfort is temperature. Everyone has the perfect temperature they prefer to sleep in. Mine is warm, and I need to have the room warm. Although, it is recommended to sleep in the cold. Sleep in a cold room can again improve sleep quality! Just remember, while sleeping in the cold is ideal, make sure enough blood flow is getting to your feet. One of the main causes of people having trouble sleeping is cold feet. Wearing socks can help comfort and temperature regulation.
Here is just a few great sleep habits that everyone should implement for amazing sleep quality and duration! In the time of finals and projects, it is important to remember what sleep does for our bodies and minds. It starts with the mindset of “I do need to sleep,” then making sure you actually go to bed.
Take care of yourself this stressful month! Try any of these sleep habits if you struggle with getting a good long rest every night. My first step is no technology before bed, and working on room temperature perfection. It’s all about taking care of your body, and it starts with just the basic need of sleeping!