Three weeks into the beginning of the semester and already finding yourself too tired to wake up for that 8 AM lecture? Clicking snooze multiple times to try and fit in that extra half hour of sleep and end up rushing to class? Dragging your heels at 10 AM and feeling disoriented before lunch? Chances are, your sleep schedule is disrupted by the many demands we collegiette’s face throughout the day. Read along for 5 tips to ensure a better night’s sleep to leave you feeling rested and energized throughout the entirety of the day!
1) Power Off: Turn off those electronics! Studies show looking at a screen, any screen, before going to bed, disrupts the quality of your slumber. Limit the use of electronics entirely if possible, at least 20-30 minutes before heading to bed. That includes cell phones, electronic readers, laptops, tablets, and televisions! Instead, try leisurely reading before bed. In the time it would take to check all of your social media accounts one last time, you could finish a chapter or two in a fun, intriguing read. As an added bonus, reading is shown to increase tiredness, making it easier to fall asleep.
2) Limit the Buzz: The result of an increased amount of caffeine to accompany your increased workload is definitely not in favor of your sleep schedule! Instead of drinking caffeine throughout all hours of the day, try decaffeinated versions of your favorite drink, or swap out caffeine for herbal teas. Try adding different fruit and herbs to water for something different and exciting. To ensure caffeine will not keep you awake once you are ready to go to sleep, determine a cutoff time and stick to it! Kick the caffeine between 2 PM and 4 PM each day to develop better sleeping habits.
3) Prepare for the Day Ahead: Preparing for the day ahead will put your mind at ease and allow you to drift off to sleep, worry free. Write a to-do list for the coming day, take out your clothes, and pack your bag so the morning runs smoothly. With your tasks for the morning already completed, it will be easy to sneak in an extra 15 minutes if needed! It’s a win-win. Set up a nightly routine and follow it. Not only will you feel better about going to sleep once it is completed, but you will sleep better without the added worries of what needs to be accomplished before class in the morning.
4) De-Stress: While stress seems to be inevitable in the midst of work, exams, and endless amounts of commitments, take time out to de-stress. Making time to relax and meditate before bed has been proven to enhance the quality of sleep, as well as improve the duration and effectiveness of your slumber. Take a few minutes before bed, or spend some time at the gym earlier in the evening to reflect and rejuvenate before calling it a night.
5) Darkness is key: Sleeping in a dark room has been known to ensure a better night’s sleep. Naturally, the body knows to unwind in a dark space, allowing for a smooth transition into dreamland. Try sleeping with your blinds down and shut, with light blocking or dark curtains, or a sleep mask! While it may take some time getting used to, sleep masks are an inexpensive, versatile way to ensure an easy and effective way to sleep and stay asleep.