The college lifestyle is not conducive to good habits, notably sleep, because of partying, eating junk food and sipping caffeinated beverages, as well as staying up late studying. A report indicates that 70% of students get less than 8 hours of sleep per night.
Even though it ought to be, sleep is not given priority in college. Future health problems, memory troubles, a higher chance of anxiety and depression, and a weakened immune system are all caused by lack of sleep. Sleep apnea and poor sleep quality can have an adverse effect on your health as well as your academic performance. Increased academic performance is directly related to getting enough sleep.
There are a plethora of methods for your sleep to be disturbed during your college years. Continue reading for some sleep tips tailored specifically for college students if you’re sick of being exhausted and having trouble sleeping while in college.
1. Limiting Alcohol
Alcohol consumption is a typical aspect of college life. Both fun and danger might result from doing so. Despite the obvious risks of alcohol, staying up too late at the bar can interfere with your ability to fall asleep.
Contrary to popular belief, alcohol has the exact opposite effect on sleep. Drinking more will make you fall asleep more quickly, but the quality of your sleep will suffer. According to studies, college students who regularly consume alcohol have poorer sleep than those who don’t. Alcohol can be consumed socially while still allowing for sound sleep.
2. Try to maintain a regular schedule
It can be challenging to stick to the same schedule because schedules change every semester and unplanned occurrences happen. According to studies, university students’ time and their ability to sleep, both suffer from irregular sleep habits. Examine your sleep schedule if you discover that you are frequently exhausted. Even while it’s typical to have the occasional late night or early morning, you’ll want to keep your sleep schedule as consistent as you can. Try your best to go to bed at the same hour every night to regulate your sleep. If you’re struggling to fall asleep, it can be because of your mattress. Due to hectic college life, back pain and aches are common amongst students. If you’re someone who is unable to sleep due to back pain issues, then you can buy orthopedic mattress online to relax your pressure points and offer enough support for back pain.
3. Avoid consuming caffeine after midnight
Caffeine is vital to college students. According to a study, 92% of college students surveyed reported regularly consuming caffeine. While your morning coffee won’t get you glancing at the time at night, stopping for a caffeine boost in the afternoon might. According to research, ingesting caffeine just six hours before bed can disrupt your sleep.
4. Take A Power Nap
A power nap is essential for people who need an energy boost after long nights and early mornings spent getting ready for class and turning in projects. Take a power nap if you’re feeling sleepy but still have the remainder of the day to complete. It has been recommended that taking a quick power nap during the day enhances memory and attentiveness. To maximise the benefits of your power naps, keep them between 15 and 20 minutes in length. You’ll feel even more exhausted and sluggish if you sleep any longer. Your sleep environment can affect the comfort of your power nap. You can buy luxury mattress online to add a little more aesthetic to your room and enjoy the comfort and luxury at the same time.
5. Do your homework away from your bed
It might be tough to find a spot to do your homework in busy dorms and full libraries, so many students use their beds as desks. According to the Healthcare Sciences, doing this can retrain your brain to associate the bedroom with school and study, which may lead to sleeplessness, sleep anxiety, and decreased productivity even though it may be cosy. Use a desk or dining room table instead of doing your homework in bed.
6. Avoid TV, Computers, And Video Games Before Bed
Before going to sleep, it can be very convincing to watch TV, go through your phone, or play video games. However, this can seriously disrupt your sleep. You might feel more alert while scrolling through your phone since blue light from displays has the same effect on us as sunlight and can keep you awake.
According to one study, melatonin levels start to drop 15 minutes after exposure to blue light. Instead of staring at a device before bed, try reading a book, having a warm bath, or practising meditation.
7. Eat a Balanced Diet
College students are not known for their healthy meals, though, along with alcohol use and lack of sleep. The first time young adults live away from home and have the ability to choose their own, frequently poor, diets is during their time in college.
It can be alluring to consume pizza every day and benefit from the frequently provided free food on campuses. This may result in both a larger waistline and less sleep. Sleep issues are associated with nutritional deficiencies in important minerals like calcium, magnesium, and vitamins A, C, D, E, and K. By adding both fruits and veggies in your regular diet, you can enjoy the best of both worlds.
8. Put on some White Noise
It can be noisy when you’re trying to sleep if you live in a crowded neighbourhood, whether it’s an apartment or a hostel. It could be challenging to fall and stay asleep due to background noise, loud roommates, or events going on nearby. Try listening to white noise as you sleep if the sounds of college are keeping you awake.
White noise drowns out distracting noises, making it challenging to drift off to sleep. White noise can improve the quality of your sleep and assist you in falling asleep, according to studies. Additionally, there are lots of playlists on Spotify that feature soothing sounds like white noise.
9. Find healthy ways to manage your stress
It may be tough in college. Many college students find it difficult to cope with stress in healthy ways and end up turning to bad coping mechanisms like alcohol and drugs. Your mental health and restful sleep depend on you learning effective stress management techniques. Lack of sleep is a typical side effect of stress. Cortisol and adrenaline levels rise as a result, making sleep challenging.
Many colleges offer free counselling services if you’re having problems with your mental health. Consult your university’s health services, and don’t be hesitant to ask for assistance if you do.
10. Don’t use study drugs
Students frequently use stimulant drugs like Adderall, which are prescribed to treat ADD and ADHD, on college campuses. Students who have been prescribed these substances will sell them to people who abuse them illegally, calling them “study drugs.” 34% of the students surveyed admitted to using Adderall illegally, according to a seminal study on the subject performed by one University.
The drug is ideal for students to abuse during long nights of studying since it keeps you awake and improves focus. Adderall usage is associated with health difficulties such as trouble sleeping, an elevated heart rate, and gastrointestinal problems even though the medication has valid applications and aids people in managing their ADHD symptoms. When you have a major assignment or during exams, it may be tempting to use “study drugs,” however Adderall’s stimulant qualities can be fatal.
College students are capable of obtaining enough sleep and keeping a healthy lifestyle, despite the late nights and propensity for caffeine. Everything comes down to how you organise your time, yourself, and decisions. Although you should keep in mind that you are attending college to learn, it is also possible to have fun and be in excellent healt.