The fall semester is in full swing which means stress, finals, and that dreaded cold weather. The college student lifestyle is not always one that prioritizes a good night’s sleep. With added freedom being away from home, random roommates, and the feeling of never being completely ready for exams causes sleep to fall lower on student’s priority list.
There is no doubt that being in college is a transitional time in someone’s life. Sleep deprivation can have serious impacts on health and it only takes a couple key steps to ensure a better night’s sleep and a healthier life. Matt Berg, cofounder of Somni, a digital health company rethinking sleep for better health, explains, “Your brain is your most important asset. It’s your memories, relationships, emotions, decisions and ultimately your source of income. It’s also the only organ that you can’t replace, so it’s critical that you learn how to take care of it, no matter your stage in life. Sleep is incredibly important to a good life.”
So how do you improve your sleep? Here are ten simple steps to attain a good night’s sleep. This list may seem overwhelming (or like an additional homework assignment), but if you just adopt one or two of these tips, then you are already taking a step in the right direction.
1. Set a Sleeping Routine
Choose a time to go to sleep each night and wake up each morning. If you have an 8am class on Monday, Wednesday, Friday but not on Tuesday and Thursday, you should still be waking up at 7am. Soon you will find that you don’t even need an alarm as your body will be in a routine (read about what your alarm clock says about you on Restonic’s Blog). It’s just as important to have a consistent bedtime. If you are waking up at 7am, try to be in bed by 10:30pm. This can be difficult in college with all the temptations around, but try to adopt this just during the week..
2. Let Yourself Relax
When your mind is full of places you need to be and things you need to do it is hard to relax. This stress can make it hard to fall asleep and stay asleep. Turn to things like a quick exercise, time spent with friends, your favorite Netflix series, or meditation to ease this stress. Bed time should be the best time (and it can be with Restonic)
3. Try a White Noise Machine
With all the random noises that comes along with a college dorm, it can be helpful to drown out some of that noise with a white noise machine. It will also train your body to know it’s time to sleep when it comes on. If a noise machine isn’t possible, try a sleep-inducing podcast.
4. Black Out!
No, not the black out you’re thinking of. Close the shades to your windows, turn the lights off, close your laptop, and put away your phone. Your body knows that darkness means sleep, so don’t confuse it with bright lights or technology.
5. Use a Weighted Blanket
These blankets are all the rage right now, but they really work in lessening anxiety. Through deep pressure therapy, the blankets can promote an easier time sleeping and a deeper sleep.
6. Prioritize Sleep
If you’re not already convinced – sleep is very important. Not only to your health and school work, but also in your ability to socialize and be present. Socialization and friendship are one of the best parts of college. Being well-rested will ensure you can be present for all those memories.
7. Invest in a Quality Mattress
It’s easy to choose a mattress that is cheap when in college. However, you should consider that this is where you will be sleeping every night for the next four years (or longer). This mattress could come along with you for the next 7-10 years of your life. Wouldn’t you want a nice one? Figure out what mattress is perfect for you here.
8. Drink Less Alcohol
There is a reason why hangovers happen. That pounding headache the morning after drinking? That comes partially from the struggle to sleep well. Although alcohol makes it easier to fall asleep, it provides issues with staying asleep and the quality of sleep.
9. Be Intentional
Choose your new sleep habits based on what makes sense for you and your lifestyle. Be gentle with yourself. Let yourself relax before bed. Sometimes a good night’s sleep is a better indicator of good grades than staying up late studying. When it comes to buying a new mattress, use the double back promotion at Colder's (it's the best deal out there).
10. Everything in Moderation
Be gentle with yourself. The lifestyle of college students makes it hard to establish good habits. Do the best you can with little changes. It’s still important to let yourself have fun.
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.