10 Effective Sleep Habits for College Students
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Between studies, job, and maintaining a social life, many college students find it hard to focus on their health and well-being. As a result, they frequently fall ill and lose track of all the activities taking place in their lives.
Staying healthy during the college terms is essential because you need to perform well in assessments as well as earn money to support yourself too. One of the things that gets compromised the most is sleep as many college students are sleep deprived because of their busy schedules. Here are the effective sleeping habits for the students so that they stay healthy and can indulge in all of their favorite activities:
1. Maintain A Fixed Schedule
Set up your sleep and wake up times so that they do not vary on a regular basis. There can be a difference of a few minutes but not more than half an hour. It might be really difficult to maintain this schedule during the weekends when you are tempted to sleep in for a long while but you need to stick to it. Variation in slumber habits almost have the same effect as not getting any sleep at all.
2. Form A Relaxing Bedtime Routine
Having a specific bedtime routine will help you in distinguishing your sleeping time with the rest of the day. Give up activities which are stressful, or excitement so that you can have a sound sleep. You can take a hot bath, read a book, or listen to your favorite music right before going to bed in order to prepare yourself for it.
“Sleep is the golden chain that ties health and our bodies together.” – Thomas Dekker
3. Use Your Bed Only for Sleep
Do not bring your assignments or any other activity to your bed as this strengthens the association between you and sleep. You will always feel lazy and would want to sleep even if you are preparing a really important assignment.
4. Lie Down Only When You Are Sleepy
If you do not fall asleep within 15 minutes of lying in bed then you need to get up and indulge yourself in any activity which doesn’t cause anxiety. It is preferable to go to another room and return only if you feel really sleepy.
5. Create A Sleep-Friendly Environment
There is no point of falling asleep with the lights turned on or if there is some other kind of interruption in the room. Try to create a dark, quiet, cool, and comfortable environment for yourself before going to sleep and you can use eye masks or earplugs to block all the disturbance.
6. Avoid Caffeine Before Bedtime
By consuming caffeine, you are making yourself more alert as it is a stimulant. It will almost be impossible for you to go to sleep if you drink tea, coffee, soda etc. as the caffeine is going to stay in your body for a good 3 to 5 hours. Try to avoid all the caffeine-containing foods 6-8 hours before going to sleep.
7. Do Not Eat 2-3 Hours Prior To Sleeping
Drinking or eating too much just before bedtime can make you really uncomfortable in bed. Do not eat a heavy meal right before sleeping instead, be cautious with spicy food which can cause heartburn or uneasiness preventing you from sleeping.
8. Do Not Consume Nicotine or Alcohol Close to Bedtime
There are many people who rely on alcohol as a sleep aid but in reality, it decreases the quality of sleep by increasing the nighttime awakenings. You may also experience difficulty in waking up early in the morning because of nicotine. If you are a smoker, try not to smoke two hours prior to going to sleep.
“I think sleep’s really important. I value it as much as waking up and having a full day.” – Jena Malone
9. Avoid Napping During the Afternoon or the Evening
It is okay to treat yourself with a short nap shortly after lunch between 2 to 3 pm but make sure that it doesn’t last longer than an hour. Otherwise, you would not be able to go to bed on time during the night and this will disturb your entire sleeping pattern.
10. Exercise Earlier in The Day
Exercise makes your body active and it generally helps in falling asleep quickly. You will also have a better quality sleep if you exercise on a regular basis but remember not to do it any time before going to sleep. The best kind of exercise is the morning exercise which makes you feel refreshed during the day and helps in falling asleep during the night.
If you opt for these effective sleeping habits, there is nothing which can stop you from having a successful college life. You’ll be excelling in all your classes and will have enough time for your job and social circle too.
“The minute anyone’s getting anxious I say, You must eat and you must sleep. They’re the two vital elements for a healthy life.” – Francesca Annis