“Hey! How are you doing?”“Tired.”“Same…”
If you’re like me, you can find yourself having this pathetic conversation, or something along those lines, pretty often. It seems like everyone is absolutely knackered around this time of year. It might be part and parcel of being a student, especially as we reach the part of our semesters when the study grind is real, and we have a lot of things going on in our lives. It’s a shame how we are supposed to be in the “peak years” of our lives and yet we are worn out most of the time. I find myself being far from by best when I haven’t had a good night’s sleep, which can be hard to come by nowadays. Whether it’s not having enough time for sleep, or not being able to sleep, here are some tips to help get your sleep back on track so that you have the energy to conquer the day.
1. No caffeine in the afternoonNow before all you Starbucks lovers start attacking me, let me explain. Look, I know coffee is a saving grace for students just trying to make it through the day, but it really is a short-term fix. A good night’s sleep is far better, if you can get one. I understand that most of us need that little kick in the morning, but you can save it for just that. Try and avoid drinking caffeinated beverages later in the day, as it will make it much harder to fall asleep that night. As a rough guide, try to avoid drinking any before 2pm if you plan on being in bed by 10 or 11p.m. Try to cut down the caffeine, otherwise the vicious cycle will continue, as you will feel tired the next day and feel compelled to drink coffee to compensate for the sleep that you’re lacking as a result of…wait for it… coffee!
2. Stop working so late (if you can help it)This is another tough one for students. As the work piles up, it almost feels like there aren’t enough hours in the day to stay on top of it. We have to draw the line somewhere, surely. We are simply not designed to be up 24/7 studying or whatever else it is people do at night (the mind boggles, doesn’t it?). Sometimes you should put a little more value on sleep, and straight up stop what you’re doing and go to bed! For example, I know some people that have a strict rule about no schoolwork after 9pm, and they usually take a couple of hours to unwind and have some “me” time for themselves. It allows them to de-stress and adequately prepare for sleeping, and ultimately it buys them more time for actual sleep.
3. Drink a warm glass of milk before bedDairy products tend to be abundant in the amino acid tryptophan, which helps in the production of the sleep inducing brain chemicals, serotonin and melatonin.
4. Melatonin supplementMelatonin is a hormone found naturally in the body, and it is generally available in pill form, but some supplements can be placed under the tongue for quicker absorption into the blood stream. Melatonin is used to adjust the body’s internal clock, the inability to fall asleep, and delayed sleep phase syndrome (DSPS) Melatonin’s function in the body is to regulate night and day cycles, or sleep-wake cycles. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. For a herbal alternative supplement with a similar effect, one can also try Valerian root capsules – available at most nutrition stores.
5. Total darknessStemming from tip #4 about melatonin, it is vital that we try and sleep in an environment with total darkness. This is tough luck for those that are still afraid of the dark, especially with Halloween around the corner, but it’s not worth the awful groggy feeling you get from a lack of sleep. Try and close the blinds or curtains, or invest in some total opaque light blocking drapes, so you can nullify the light that tricks your brain into staying awake. Another thing we are all guilty of is using our phone in bed. For me this is really difficult because I like to watch Netflix to try and fall asleep, but that is counter-productive because the light from the screen is once again tricking your brain into making you stay awake.
6. MeditationA lot of us go to bed with a million-and-one things racing through our minds at light-speed. I do arguably my deepest thinking at this time, but the biggest trade-off is that the mind is far more active than it needs to be for us to successfully fall asleep. If some of you can attest to this, you should give meditation a try. Try looking up some guided meditation podcasts and listening to their instructions. I find they are very helpful at relaxing your body and mind, as well as clearing your overwhelming thoughts.
Which tips will you be using to improve your sleep? Let us know in the comments!