This semester just started and it’s already been a piece of work. Stressed students tend to sacrifice sleep to get good grades.
“Sleep needs vary from person to person and from night to night; a day where you utilize higher brain functions for longer periods of time will mean you need more sleep that evening,” says Shannon Foster, interim director of WellWVU, West Virginia University’s program that promotes wellness.
Remembering is easier when you sleep well. Researchers at The University of Pennsylvania found sleep-deprived mice didn’t recall what they’d learned the day before. “Imagine you collect puzzle pieces throughout the day,” Foster says, “Your brain puts the pieces together when you sleep, allowing you to see the bigger picture.” A good night’s sleep is crucial and these four tips will help.
Don’t study in bed
Refrain from studying and doing homework in bed. Your brain will begin to associate the space with stress instead of relaxation. You should also turn off your electronics as early as you can. If you’re using your laptop late at night, turn the brightness down low. When you do lie down, turn your notifications and the TV off to keep anything from interrupting your sleep.
Free your mind
There are many things you can do to free your mind and have a peaceful night of sleep. “If you are stressed and you can’t seem to slow down your thoughts, try keeping a journal next to your bed and practice ‘data dumping’ with a to-do list or stream of consciousness writing to let go,” Foster said. Detail every task you have to do tomorrow, so you’re mind will be at peace.
A cluttered room leads to a cluttered mind, so pick up. If nothing else works, meditating before bed will relax your body and mind. Sit on the bed in crisscross position with back straight, breathe in slowly, and breathe out. Refrain from thinking about stressful things.
Fix your diet and exercise routine
As difficult as this is to read, your diet and exercise routine might be the cause of the problem. You shouldn’t drink caffeine after noon (no matter how much you think you need it). Your exercise routine should include more than just walking to class.
Even though you should get 30 minutes of exercise each day, exercising too late can trigger the body’s alert systems, which makes it more difficult to fall asleep.
Get up
If you can’t fall asleep within 20 minutes of going to bed, get up. “You don’t want your brain to associate your bed with the anxiety of not falling asleep, so instead get up and doing something routine like sorting through mail, looking at a catalog, or playing solitaire—if you keep the lighting low,” Foster says. When you feel tired again, get back in bed and try to fall asleep. Repeat the process until it works.
How do you get a full nights rest despite stress? Let us know in the comments!