As university students, I’m sure we can all agree that sleep deprivation is a constant state of being. Once classes start, regular sleep becomes an alien concept to us (I’m sorry, but with only 24 hours in a day, we can’t sacrifice 8 of those precious hours on sleep every night). With all the benefits of a good night’s sleep, it might be time to rethink the 2AM cram sessions, frantic all-nighters and full-season Netflix binges (the truth is, binging an entire season of Game of Thrones tonight is probably not a good idea). Obviously, we’re students with a lot going on and we may find that getting the recommended 8 hours of sleep a night is often an unattainable dream. What if we consider quality over quantity and try to maximize the benefits of what little sleep we get, so we feel rested, refreshed and ready to take on each day? Here are a few tips for you to try to optimize your sleep.
1. Power Down
We’ve all been there: it’s late, you’re laying in bed on your phone, scrolling through your social media feeds. Those few precious moments may be the only time you get to keep up with Instagram or Facebook, but being on your phone or laptop right before bed is really messing with your sleep. The backlights on phones, computers, e-readers and most TVs promotes wakefulness and block the release of melatonin, the natural hormone that helps trigger sleep. As students, a huge amount of our work is done on computers. To get a better sleep, try to wrap up any tech time an hour before bed and plan to catch up on readings and notes in that last hour.
2. Eat Light at Night
Eating big meals at night can cause restlessness and stop you from falling asleep as your body tries to break down your dinner (and treats). Our bodies are not meant to be digesting a ton of food as you sleep, so when we eat big meals before bed, we’re kept up until the food is digested, which can take up to three hours. To maximize your sleep and ensure you can fall asleep quickly, it’s best to avoid eating at least two hours before bed.
Big things to avoid before bed are protein and citrus (or any other acidic foods). Protein should be avoided late at night because it takes much more time to digest, while citrus, apples and any other acidic foods can cause big-time acid reflux, upsetting your stomach and making sleep impossible until your stomach settles. Additionally, in the age of Venti Starbucks lattes and energy drinks, try to avoid caffeinated drinks at least two hours before bed too.
3. Nap…Just Not Too Much
Aside from babies, no one understands the joys of napping better than us university students. Napping mid-day boosts memory, alertness and productivity as well as helps to get us over that afternoon slump (as if we needed another reason to take a nap right now). Like all good things, it must be done in moderation. Taking a nap is massively beneficial during the day and won’t mess up your nighttime slumber, so long as it’s kept under 45 minutes. Anything longer and we enter REM sleep (a deep sleep cycle) and interrupting REM sleep causes us to feel groggy, less rested and more tired than when we were pre-nap. To help get the best sleep at night, keep naps to a 45-minute max during the day, and don’t try to snooze too close to bedtime.
4. Stay Active
A 2013 National Sleep Foundation survey found that regular exercisers get the best sleep. Going to the gym or being active on a daily basis can improve the feeling of alertness and wakefulness after sleep. The best part is that you don’t even need to exercise that much each day. Adding just a few minutes of exercise each day can improve your sleep. If possible, try making your intense sweat sessions happen a few hours before lights out.
5. De-Stress
Everyone has had nights where they can’t sleep because their mind is racing, thinking about the day you just had, everything you have to do tomorrow, or that embarrassing thing you said in the fourth grade that no one else remembers. Restless sleeps can easily be avoided when we take some time to de-stress before going to sleep. Take time to reflect on the day and think about the day to come, whether that means taking five minutes after you finish working or, better yet, multitask by decompressing in the shower or a warm bath. Releasing stress you’ve built up throughout the day will help get you have a peaceful sleep.
6. Go Dark
Even the faintest glow from your alarm clock can disrupt your slumber, so making sure that your room is completely dark will allow you to get a much deeper sleep. If darkness in your room isn’t an option, consider investing in a sleep mask. You’ll get a great night’s sleep and you get to channel your inner Audrey Hepburn.
7. Make Sleep a Priority
Trying to keep up with classes, assignments, exams, a social life, working out regularly, and all of our other adult responsibilities often results in sleep (and really good sleep) getting pushed to the bottom of the list; however, the benefits of sleep are endless:
- Improved memory
- Sharpened attention
- Lowered stress
- Better mood
- Rejuvenated skin
You may not be able to get your eight hours every night, but making sleep a priority in your busy schedule and making the most out of the sleep you do get can help you get through those 12-hour days, exams and any other challenges university throws your way!