Sleep, what is that? Might sound like a foreign word to a vast majority of people worldwide, especially college students. It is said that people should get at least eight or more hours of sleep, but when you’re in college that is something most can only wish for. So, what is stopping students from getting an adequate amount of sleep? I’m here to talk all things sleep, how to start getting more of it and tips on sleeping better at night.
As you can probably imagine pulling all-nighters is nothing new for students and in doing so it throws off sleep patterns. So, of course, for some college students getting less than eight hours of sleep before having to report to class is the new norm. However, the real issue is that it’s not healthy for the brain or body. According to my own personal sleep diary AKA my fitbit, it tracks my sleep pattern. Some nights I’ve gotten as little as 2 hours and 43 minutes of sleep while other nights I’ve gotten closer to six hours. Either way it’s still isn’t enough to really be productive throughout the day. So, what is the secret to college students getting more sleep, here are a few tips.
1. POWER DOWN: An hour before going to bed turn off all electronics. In fact, if you have an iphone there’s a ‘do not disturb’ feature that allows your phone to not make a sound or even vibrate when that feature is on.
2. LIMIT YOUR NAPS: On average a person should keep their naps at a minimum, less than 20-30 minutes.
3. ROOM TEMPERATURE: It is said that people sleep best when the room temperature is between 68 and 72 degrees.
4. SET YOUR BODY CLOCK: Going to bed and waking up at the same times every day even on weekends are keys to a healthy sleep.
5. EXERCISE: I know that this is something that many people despise but it can be very beneficial to getting a good night’s rest. Try working out three to four hours before bedtime.
6. LISTEN TO WHITE NOISE: There are many apps and machines that offer oceans waves crashing, rain, thunderstorm, or soft classical music.
7. FREE YOUR MIND: Try meditating or writing in a journal two hours before bed. By doing this it can help relieve stress or anything that is on your mind. Also, try seeing a counselor to talk about your problems.
8. STAY HYDRATED: Sometimes if your body is dehydrated that can lead to not being able to sleep or fatigue.
9. DECLUTTER YOUR SLEEPING SPACE: Clean and declutter your room. Sleeping in a clean and organized room can actually help put the mind at ease. Also, lowering the lights and use darkening curtains.
10. EAT BETTER: Avoid eating heavy foods, if you’re going to eat something let it be a light snack two hours before bed. Try something like fruit or crackers.