How to get a Better Night's Sleep
Sleep. That moment at the end of the day we all look forward to. The main hobby of many a college student. And the first thing to be shortened when we’re stressed for time.
When classes, extracurriculars, and finals get the best of us, the first part of our day we put up on the chopping block is our sleep. All nighters and coffee-fueled days are a regular for the involved college student. But at what cost?
The New York Times published an article all about sleep, and reported that getting less than six hours of sleep a night weakens your immune system, and those that get less than seven a night are at a higher risk for heart disease, depression, and “premature death.” It’s also suggested that the brain uses your sleep time to expel toxins from your brain, and acts as a sort of reset. Even if you don’t consider the long term effects of not sleeping, there are more immediate risks to your body from lack of sleep. Don’t even consider getting behind the wheel after pulling an all nighter, because driving drowsy is just as dangerous as driving drunk, and lack of sleep was the cause of almost 275,000 workplace accidents in 2012.
Sleep is important, and getting a good night's sleep is more than beneficial; that’s why it’s important to make your sleep a strict and important part of your daily schedule. The first step to feeling well rested when you wake up in the morning is to set a sleep schedule and stick to it. Try and go to bed at the same time every night, and wake up at the same time every day (yes, even on the weekends). Both the Mayo Clinic and the National Sleep Foundation recommend this as the first step to feeling well-rested.
It’s also a good idea to set up a bedtime ritual, to let your body know that you’re going to go to bed soon; this can be something as simple as taking a shower, or a skin care routine. Whatever it is though, try and avoid involving electronics, as they’re known to have a negative effect on your sleep. According to Sleep.org, everything from your laptop to your smartphone emits light that tricks the brain into thinking it needs to be awake, making it harder to fall asleep. They also suppress melatonin, which controls your sleep cycle. Any activity you do on your smartphone or tablet also keeps your brain awake and engaged, so try and cut your Netflix binge a little short.
Making your bed a comfortable place meant only for sleeping is another tip suggested. We know it seems next to impossible with the college-provided mattresses, but try and make your bed as comfy as possible; add extra pillows, and maybe even a mattress topper to make your college bed a comfortable place to rest your head at night. Also try and make sure that you’re only using your bed to sleep in, meaning you should avoid doing homework or even watching TV in your bed. By doing this, every time you get into bed you’re telling your brain that it’s time to relax for the night.
If you find that you struggle falling asleep at night, maybe think about what you’re doing some time before bed. Try and make sure you’re not eating too close to your bed time, but that you’re not hungry either, suggests the Mayo Clinic. Cutting down on caffeine, nicotine, and alcohol before bed are also good ideas, as they affect your ability to fall asleep. It’s also best to avoid late afternoon naps, as they can really mess up your sleep cycle.
If you find that you’re continually having problems falling asleep or staying asleep at night, consider contacting your doctor. You could have insomnia, sleep apnea, or other sleep-related problems, and they’re the best people to help get you treated.
No matter the pile of homework you have, sleep is important, and should become a priority in your daily routine. Stop cutting sleep to make room for other activities, and try to get at least seven hours of sleep a night. By following the above tips, you should begin to feel more well-rested and awake in no time! You never know — you may even become a morning person!
