There is no trendy solution to getting good sleep in college like new supplements or lettuce water hacks. The game is pretty sleep for college students , like something your parents tried to teach you when you were a kid. It’s having a bedtime and wake-up time.
Please hear us out before rolling your eyes.
You might initially find the idea of turning into a night owl and ditching your curfew to be appealing, especially if you avoid early classes. Regardless of age, though, regular wake-up times and a schedule are essential for a good nights sleep, according to Jennifer Mundt, Ph.D., a sleep psychologist at Northwestern University Feinberg School of Medicine.
As for college sleep schedules, you’re on your own. Thus, you should approach sleep the way college is supposed to prepare you for the future: Find what helps you sleep right now. That way you can prevent sleep deprivation, insomnia, and irregular sleeping patterns long after your college years have ended.
College students who don’t get enough sleep are at risk
Mundt says sleep often gets overlooked, despite its importance. Sleep debt makes students fatigued, irritable, and anxious. 60% of college students suffer from poor sleep quality, while nearly 8% have trouble sleeping.
Research shows that all these factors can affect your grades and possibly cause you to drop a class. It is estimated that sleep disturbances impact your college career as much as drug use, binge drinking, and stress.
What can you do to avoid being a victim of this trend? Below are a few tips for sleeping better in college.
Sleep on a regular schedule until you adjust it
National Sleep Foundation reports that adjustment takes time with any new ritual. So, gradually change your sleep-wake schedule.
If you want to go to bed at 11 p.m. each night, reduce your bedtime by 15 minutes a night. Adapting your new schedule is the key to staying consistent. On weekends you should sleep in only one hour more than you do during the week.
Wind-down time factor
Adults should sleep at least 7 to 9 hours per night, according to sleep experts. In order to ensure a good night’s rest, Mundt recommends to wake and go to bed at the same time every day. Wind-down time can help you avoid thinking, “Oh no, now I need to get ready for bed”, when you consider it part of your sleep routine.
Studies show that deep breathing activates the body’s relaxation response, so it can also reduce tension and help you drift off to sleep
Allow the sun to shine
Don’t fall into the trap of running to the classroom for your first outdoor activity. Prior to class, make time for the sun to maximize your sleep. In Mundt’s opinion, bright light is vital for regulating our circadian rhythms.
Keep an eye on your caffeine and alcohol intake
To avoid a midday slump, Mundt advises don’t overindulge in espresso. Despite drinking caffeine six hours before sleep, studies found that it had a negative effect. Consider sleepiness a sign that you should try to sleep earlier or rest, instead of drinking caffeine-laden drinks or tea.
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