Sleep Hacks for Students

Its back to school, collage and university again and between academic demands, family obligations, practices and other extracurriculars, student plates are overflowing and more often than not, sleep seems to be at the bottom of the “to do” list. Here’s a few hacks for student who try and juggle everything on their schedules and how to get a great night’s rest.

A few reasons students are likely to experience sleep problems. Biological changes, reaching adolescence can delay the body’s sleep rhythm making teens and young adults the so called “night owls”, staying up all night. Most students have an early start this means that they stay up late and get up early which can cause sleep deprivation.

Social demands, can be anything from texting, chatting on social media or hanging out with friends for hours late into the evening leading to too little sleep. Blue light exposure from looking at devices directly before bedtime can also have a great impact on their sleep quality.

Academic obligations and stresses.  As we all know, school is stressful. Stressing about school performance can influence sleep, making it harder for students to fall asleep and causing them to toss and turn all night.

Herewith a few tips to improve their sleep, giving them the energy, they need to wake up refreshed and to ace their classes.

• Your body craves regularity, so by keeping a regular sleep schedule you’ll find the right time to go to sleep and the right time to wake up every day. Over time your body will become naturally accustomed to the schedule you set so try to wake up at the same time every day and don’t hit the snooze button! Doing this will make falling asleep easier and quicker so you can wake up refreshed.
• Hitting the famous all-nighter, avoid it at all cost especially the day before a big exam. While it is tempting to study through the night it can be damaging to your cognitive function, mood and memory. Rather get up early to study, in doing so, you’ll be dodging the negative side effects of an all-nighter.
• A good dose of vitamin D, step into the sun every day preferably in the mornings. Getting some early morning sun will make you more tired in the evenings so that you can fall asleep more easily once you’ve completed your homework and chores.
• Feeling sleepy in the day but still have so much to do? Take a power nap, a power nap can give you the boost you need to complete your tasks or homework. Power naps should only be for about 20 minutes between 1 PM and 3 PM, this is normally the time when we experience a dip in energy. The time frame might not always be convenient for students but try and fit it in whenever you can. Should you consistently struggle to fall asleep at night, a power nap might not be ideal for you.
• There is a link between getting regular exercise and good sleep. Getting at least 20 minutes of exercise daily can decrease the number of times you wake up through the night.
• When it’s time for bed, it’s time to sleep. Avoid watching TV, eating, reading, studying etc… Your bed should be associated with sleep, once you get out of bed, stay out of bed until it’s time to sleep again.
• Follow a regular bedtime routine, dim the lights, only engage in some quiet activities before going to bed. To avoid getting too caught up in a TV show or project, set a reminder for one hour before your standard bedtime.
• A student’s lifeline, coffee and energy drinks. Limit your caffeine intake in the afternoons, if you drink these too late in the day it can prevent you from falling asleep at bedtime.
• Stress can make sleep difficult. Make time in the day and before bedtime to calm the mind and body. Try stress-relieving activities like meditation, listen to calming music or soothing stories.

Students will put sleeping at the bottom of the list of things to do when focused on their studies, but this can be extremely damaging to the body and mind. Sleep is vital for academic success, getting more sleep can lead to higher marks.

It’s time to catch a few more Zzz’s try the above mentioned suggestions and see which one helps you get a great night’s rest.