While you may expect that students go to bed by 10 pm, that is not the case. Many students don't get enough sleep and struggle with exhaustion or feeling refreshed in the morning.
You will notice that students who burn the midnight oil fight sleep during lectures. While the demands of college life may deny you what would be considered a perfect sleep schedule, you can always create a schedule that will leave you well-rested and functional during the day.
Getting enough rest enhances your ability to study and boosts your memory. Here are six tips by an expert in education and a professional academic writer from the DoMyEssay.com writing service for getting quality sleep in college.
Finish Your School Work Early
Most of the time, students go to sleep late due to pending assignments and procrastination. With so many things calling for your attention, you have to make some sacrifices which are often not healthy.
If you complete your assignments early, it is easy to stick to your sleep schedule.
By looking up paper writing services that can do my essay for me online, you can get the much-needed help with essay assignments from experts. This way, you can focus on other academic demands and have your due projects completed on time, giving you enough time to rest.
Plan yourself, build a schedule and stick to it. If you are determined, you can get time to meet your obligations, avoid the last-minute rush and get enough time to sleep.
Exercise is good for your physical and mental health and can improve sleep.
People who exercise have fewer cases of insomnia and can fall asleep faster. At least 30 minutes of aerobic exercise increases deep sleep giving your mind and body enough time to rejuvenate for the following day's activities.
Through exercise, your mind is decompressed, and your mood is stabilized, making it easy for you to transition to sleep.
While exercise can help you get enough quality sleep, the timing must be right. It is recommended to exercise two hours before bedtime. Note that exercise triggers the production of endorphins, increasing your brain's activity level and keeping you awake. It is vital to give endorphins time to wind down.
Create A Consistent Sleep Schedule
Creating a consistent sleeping schedule by going to bed and waking up at the same time every day can help you get enough rest through college life. A regular sleep schedule tunes your internal clock, making it easy for you to sleep and wake up at the appropriate time.
The schedule will also help you plan for other activities and avoid procrastination. Identify how many hours of sleep you need every day. You can dedicate the remaining time to other daily academic and personal responsibilities.
Following a regular sleep schedule can help you avoid disorders like hypersomnia, sleep apnea, and insomnia.
How can you maintain a consistent sleep schedule? Avoid taking naps close to bedtime, avoid caffeine before bedtime, and avoid eating or drinking too much before going to bed. Your sleep schedule can shift by one hour about once weekly if necessary.
Arrange A Sleep-friendly Environment
Fine-tuning your sleeping environment can improve your quality of rest. Most of the time, your sleep hygiene is determined by the environment. Excess heat or cold, light, air that is too humid, and noise can prevent sleep.
Use white noise such as sound coming from humidifiers and fans to cover background noise.
Switch off the television and phone or other noise sources when it is bedtime. As you prepare to rest, tone down the lights. If you live in a school residence, you can agree with your roommates to create a sleeping hours policy to control light and noise to improve your sleep.
Create A Bedtime Routine
Creating a relaxing bedtime ritual is the best way to get enough quality sleep every day. The routine will help you transition to bedtime to allow your mind to decompress and your body to relax before you fall asleep.
Bedtime rituals are performed for about one hour before you go to bed. The activities can vary from reading, journaling, and taking a bath to meditation. The routine helps you separate your day's activities and sleep time to eliminate anxiety and stress, which can impede your quality of rest.
Stress, negative thoughts, and anxiety can escalate and develop into insomnia. Your bedtime routine should include relaxing and not stimulating activities that can cause excitement or stress. While your schedule might be swamped, schedule some time for a bedtime routine. It will help you fall asleep faster and reduce the number of times you wake up in the middle of the night.
Distractions can eat into your sleeping hours and affect the quality of rest. Some of the common distractions include chatting, using your phone in bed, and binge-watching.
Adjusting the distractions will help you fall asleep in less than 30 minutes after getting into bed and not waking up in the middle of the night.
Adequate quality sleep results in better mornings and productive days at school. Enhancing your sleeping habits can improve your health, help you concentrate and stay focused and improve your overall academic performance.
Regular exercise, a sleep-friendly environment, and a regular sleep schedule and routine can help you have enough rest every day.