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From all-night study sessions to casual drinks with friends that turn into a night at the club and 5am pizza sessions, the hectic and fast-paced life of a Her Campus collegiette makes it difficult to adopt a scheduled sleeping routine that adhere to the many “good sleeping habits” that doctors prescribe. However, countless studies in recent years prove that proper sleep hygiene is positively linked to better academic performance. To demonstrate, a 2012 study by Time magazine proved that students who sacrificed a substantial amount of nightly sleep to study for exams and finish schoolwork were actually more likely to experience problems within the classroom and do poorly on tests.
What these studies don’t explain is how a student living in a two-person residence room with no dividing walls or privacy is meant to get a good night sleep without being disturbed by their roommate stumbling in at 3 in the morning after a night at the bar. Or how one is expected to maintain a consistent, steady sleeping schedule when unexpected last-minute study sessions and research papers keeps them up until 4am. Or, how a student who has at least 15 hours of class each week, has to work 12 hours at their part time job and still has endless hours of research and readings to do is meant to find 8 hours each night to dedicate towards keeping their eyes closed.
The effects that a healthy sleeping regimen can have on a student’s academic results can not be undervalued, nor can the impractically of achieving this healthy sleeping regimen be overlooked, when trying to incorporate it into the hectic lives of university students. As such, Her Campus is re-writing the book on healthy sleeping habits for students to promote a good night’s sleep in a realistic and practical way. It is difficult to expect students to get the recommended 8-9 hours of sleep they need every night. With that in mind, these tips can help you make the most of the little time you do have to dedicate towards sleeping:
1. Use earplugs: This 4-5$ investment can turn a restless night of cursing your roommate’s name as she parties in the next room into a calm, peaceful sleep by drowning out the noise. For those who require quiet when studying, they are also helpful in helping you focus when studying in public spaces such as the 5th floor of Morisset Library.
2. Avoid caffeine after a certain hour: That extra cup of coffee you took to boost your concentration during the last few chapters of your exam review might backfire at 3am as you toss and turn in your bed, unable to fall asleep. Fight the urge to consume coffee after dinner and replace it by a glass of juice or an protein based, energy-boosting snack, such as a peanut butter and banana sandwich.
3. Stop falling asleep to your computer: Using electronic devices with bright backlights such as your iPhone, your computer, or your television within an hour of going to bed can cause brain stimulation and suppress the release of melatonin, a hormone that helps drive the body into a state of sleep. Try turning off your electronics an hour before bed and reading a book or magazine or taking a relaxing bath instead.
4. Study before bed: Studies have proven that reviewing new or important information immediately before falling asleep can help promote internal retention. If you’re struggling with understanding a certain theory or concept, try reading it over a few times before turning off the lights. Your mind will work to store the information throughout the night and you’ll be amazed at how much you retained when you wake up the next morning.
5. Only use your bed for sleep: Refrain from studying or doing other non-sleep related activities in your bed. Turning your bed into a couch for watching TV, a dinning room table on which you eat and a desk that you use to study causes your brain to disassociate your bed with the concept of sleep. Make your bed a place for rest, so that when you lay down in it at the end of a long day, your body knows its time to unwind.
The exam period is without a doubt the most stressful time of the year for students. The 8am-11pm study sessions are hard on your mind and body, so be sure to look after yourself with nutritious meals and a good night’s sleep. Good luck ladies!
Photo credits-
http://doctormurray.com/health-conditions/insomnia-sleep-wake-cycle-disorder/