As college students, we don’t sleep nearly enough. It’s a fact. When we do manage to sleep, it usually isn’t very quality. Our minds are overstimulated with assignments, jobs, friends, clubs, and to-do lists. Unfortunately, if we are unable to practice healthy sleep habits, we fall into a pattern of tiredness leading to unproductive days and eventual sickness. It’s a very unforgiving cycle. However, I have created a list of tips that really improve my rest, and will hopefully help you sleep peacefully.
1. Try to put your phone away at night.
Personally, laying in bed on my phone for 15-20 minutes became part of my daily routine. I would respond to texts, Snapchats, and scroll through my other social media. However, the mental stimulation from the blue light of the screen impairs your production of melatonin, a hormone that naturally promotes sleep. Biology aside, ending your day mindlessly scrolling through your feed isn’t very relaxing, and may bring about unwanted feelings of comparison and negativity. Instead, try putting your phone down thirty minutes before you are ready for bed, and use that time to prepare your mind for sleep. Whether you journal, read, listen to music, or just meditate with your thoughts, this time to wind-down is essential for quality sleep.
2. Keep your room cool, dark, and quiet.
Studies have shown that a cool room (somewhere between 60 and 67 degrees Fahrenheit) is optimal for the best sleep. Also, your body is programmed to sleep when it is dark, so you can encourage this rhythm in your body by closing your blinds and limiting the amount of light in your room. Noise is different for everyone, some people enjoy falling asleep to ocean/rain sounds or a fan, and others need complete silence. If you do like noise in the background while you sleep, keep the volume to a minimum to allow your brain to fully relax.
3. Smell something sweet.
Our sense of smell is directly related to our memory and plays a significant role in our brain functioning. If you create a space that radiates pleasant smells each time you get ready for bed, your brain will recognize the scent, associate it with sleep, and prepare your body to do so. Studies have shown that essential oils and aromatherapy help to decrease stress, anxiety, and depression, all of which will indirectly promote healthier sleep. Specifically, lavender has been noted as the number one recommended essential oil in promoting sleep. Its soothing scent is associated with relaxation and calmness. Vanilla, too, has a sweet scent that is appealing to many people. It has been shown to have sedative effects on the body in reducing hyperactivity and restlessness. There is a multitude of essential oils out there, try some out and find a scent that works best for you!
4. Your bed should only be for sleeping.
As tempting as it may be to lie in bed while studying, it can negatively affect your sleep. Your brain will associate your bed with the work you do, as well as any possible stress that goes along with it. When you are in your bed ready to sleep, your body will become stimulated with those feelings, inhibiting your ability to relax. Thus, your bed should be a safe space that is associated with comfort and calmness. This was a big help for me in terms of creating a conducive environment for sleep.
5. It’s all about you!
When it comes down to it, sleep is an incredibly personal and highly individualized entity. What works for one person, may not work for the other to cultivate the best physical and emotional space for sleep. Keeping that in mind, try out some of these tips and see what helps you and what doesn’t. There is a sleep recipe out there for everyone, and I hope this helped you on the journey to create yours!
Check out this article for more information on essential oils! https://thesleepdoctor.com/2018/06/12/7-essential-oils-for-relaxation-and-better-sleep/
xoxo. carpe diem.