For something that we are supposed to spend ⅓ of our lives doing, we don’t seem to give sleep much priority.
Having a regulated sleep schedule in college can be challenging. Anyone who has had the pleasure of living the dorm life knows that there are many external factors that affect your sleep: old mattresses, noisy hall mates, all-night study sessions, loud music, getting in just one more episode of your favorite show, etc.
The CDC recommends that adults get 7+ hours of sleep a night. Getting enough sleep can improve memory functions, regulate emotions and even remove toxins from the body. According to the American Academy for Sleep Medicine, sleep allows the body to reset and routinely not getting enough sleep could wreak havoc on the body.
Feeling tired all the time, poorer academic performance and the inability to fall asleep are just a few of the common problems attributed to poor sleep habits.
So what are some tips to help start forming a routine sleep schedule?
Follow a schedule
Try to go to bed and wake up at the same time every day. This will help establish an internal circadian rhythm for your body to follow.
Stay out of your bed during the day.
Reserve your bed for sleep only. Do not do homework or watch tv in bed. You will learn to associate sleep with your bed and falling asleep will be easier.
Limit naps.
Napping is great. Take a nap if you need. However, limit your naps to an hour in the early afternoon so that they do not interfere with your nighttime sleep patterns.
Mind the lighting
Dimmer lighting will help the body feel tired. Bright lighting will wake the body up.
Caffeine
Great for pick-me-ups in the morning- bad for trying to fall asleep at night. Caffeine can keep you awake and make it harder to fall asleep if consumed in the afternoon and night times. Leave caffeine for the mornings.
Sources
Comments