College is all about finding that certain balance. A balance of friends, homework, extracurriculars and then on top of it all, somehow finding a spare few hours to get a good night’s sleep. Most of us find ourselves tired all day and wide-awake at night. If you are anything like me, you rely on an unhealthy amount of caffeine to get you through the day. But some quality snooze time is one of the most important parts of the day. To help get your sleep schedule back on track, here are some tips:
1. Learn the art of a nap
Luckily for us students, our class schedule typically allows some free time for naps. To prevent grogginess after waking up or not being tired at night, one must learn the art of a nap. One-hour naps are a no-no. The ideal is 10-26 minutes for the perfect power nap if you want to get back to work.
2. Set a regular sleep schedule
Pulling “all-nighters” is a college norm, but be careful not to resort to them too often. In order to get healthy sleep it is important to get into a routine. Go to bed at a regular time and try to consistently wake up at a regular time as well. I typically try to go to bed around 11pm most nights and wake up no later than 9am!
3. Cut down the caffeine!
I used to refuse to be a coffee drinker but now, I can barely go a study session without it. Caffeine consumers must be weary though, because it could prevent some good sleep later on. According to a study done by the Sleep Foundation, even drinking coffee 6 hours before bedtime is disruptive to your sleep.
4. Put away the technology
One of the biggest contributors to poor sleep is artificial lighting from electronics. These devices emit a blue wavelength that tricks our brains into thinking it’s daytime. Try to avoid sitting on your laptop, cellphone or iPad for too long before bed.
5. Work out wisely
Those who workout regularly report higher-quality shut-eye. It’s okay if running or lifting weights isn’t for you – a simple walk and enjoying scenery will help you sleep better! Be sure to get your exercise 3-4 hours before bedtime in case a post-workout energy burst hits you.
