Sleep is essential, especially for college students. Although we lack the ability to fall asleep on demand, we can however control what we do leading up to the minute we shut our eyes. Taking time to wind down with a nightly routine can help prep your mind and body for a good night’s sleep. Developing this habit before bed not only helps productiveness the following day but ensures a healthy, restful state. These are the simple ways to get a better sleep that will add “om” to your night in no time.
A Bath Is Everything
There are so many mental health benefits of taking a bath. Not only does it soothe muscles, but baths can improve sleep quality. Tonight, try taking a bath an hour before bedtime. Add a few drops of tranquil scents like lavender or tea tree essential oils to relax the mind even more. While in a warm bath, body temperatures increase. When getting out, bodies will return to their colder temperature. This process releases melatonin, which triggers the mind that it’s time for bed.
Letting The Day Go
Stop answering work or school emails after 9 p.m. because it’s tomorrow’s to-do list, not tonight’s! We want to maintain the mental calmness and don’t need to be stressed before bed. Reading a good book can also help de-stress and relax from the hectic day; it will change your thoughts and switch your body into sleep mode. Lastly, taking melatonin capsules or magnesium powders (melatonin is the hormone our bodies produce that make us feel calm) sends the body to sleep and improves overall sleep quality.
Meditation Apps
Try turning the TV and music down and turning up your meditation apps. Two hours before bedtime is the perfect time to decrease noise stimulation that can be energizing. Doing things that are relaxing but that don’t involve screens is key – nothing that will activate the senses. Clearing your mind from the busy day can be calming and allows you to hit the hay immediately. Certain mediation apps play relaxing melodies, nature sounds, or walk listeners through deep breathing sessions. Try apps such as Calm, which creates simple mindfulness, or Sleepbot, which tracks user’s sleep cycle throughout the night. Meditation apps either played before bed or while you sleep bring clarity and peace of mind into your life.
Tea Time!
Caffeine and sleep are enemies because caffeine can lower the levels of melatonin in the body. Due to this, your last call for coffee should be no later than lunch time. However, you can still enjoy a hot beverage with herbal teas because they are full of antioxidants, yet contain no caffeine. Herbal teas can also help relax the mind if consumed close to bedtime. So make sure your last Starbucks run for coffee or caffeinated tea is by mid-afternoon to reduce the risk of sleeplessness.
Say Goodbye to Bright Lights
Light is the most important factor in sleep quality. All day long, we hold our devises close to our eyes, creating stimulation. However, studies show that light at nighttime prevents deep sleep and light decreases the production of melatonin. To get a better night’s rest tonight, make sure to turn off harsh overhead lights so that your bedroom is dark enough. Additionally, reduce the brightness on electronics (even powering down tech devises is a good idea) because the blue light emitted by screens rev our brains up into a state of alertness when we really should be winding down – it tricks our minds that it’s daytime.
Did You Know…
- Lack of sleep has been associated with high blood pressure and cholesterol.
- When your body is sleep deficient, it goes into a state of stress.
- Good sleep boosts your memory and is also linked to weight loss.
- Sleeping for less than six hours any night decreases the productivity of your immune system.
- Melatonin can suppress the growth of tumors.
- Sleep may reduce your risk for depression – it impacts the chemical serotonin.
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