Student sleep guide – Tips for a better night’s rest
We all know a good night’s sleep is essential both for our physical and mental health, and yet it’s such an easy thing to neglect.
Lack of sleep can have a negative effect on many people, making us feel moody and sluggish and potentially affecting our academic performance.
Here are five simple tips to help you relax and sleep comfortably in your student accommodation.
Create a sleep-friendly bedroom
Creating a comfortable area can help your mind and body relax, so arrange your bedroom into zones with distinct areas for sleeping, studying and chilling. Make sure your bed and pillow are ultra-comfortable and keep your room cool, dark and quiet when sleeping.
Though it’s hard to break up with our phones, try to put these and other electronic devices away from your sleeping area to minimise blue light which can make falling asleep more difficult. And try not to doze off with the TV on or while looking at your phone as you could soon be awake again.
Stick to a regular sleep pattern
If student life wasn’t hectic enough, scientists are always telling us that students have different body clocks that need more sleep! So, while it can be difficult juggling lectures, assignments and a busy social life, but try to get the recommended 7-9 hours sleep each night if you can.
Going to bed and waking up at roughly the same time every day helps programme your body to sleep better. Although, this can be a bit trickier at weekends, with the temptation to hit the snooze button and have a well-deserved lie-in, try to stick with it to reap the benefits.
Regular exercise is a great way to promote sleep and reduce your stress levels. Hitting the gym for a regular workout with your friends, or even just going for a walk or light jog for some fresh air can help get you ready for sleep. But remember timing is everything. Exercising late in the evening can make it harder for you to wind down as it stimulates the release of adrenaline in your bloodstream.
Watch what you eat and drink
Eating or drinking too much before bedtime can make you feel uncomfortable, so avoid heavy meals and be wary of spicy foods, as they may cause heartburn or indigestion. Watch your caffeine intake too – a strong coffee is a great boost in the morning but can keep you awake at night, so swap it for a warm and comforting, milky drink or herbal tea.
Make time for relaxation
How often do we truly relax? Taking the time to wind down before you settle down to sleep can help you achieve better, deeper sleep. Listening to quiet music or trying meditation and mindfulness techniques can help you clear your mind and relieve the stress from your body.
While it’s easier said than done, try not to dwell on problems or upcoming events. If things are playing on your mind, write a to-do list so you feel organised. If you struggle sleeping night after night, don’t be afraid to ask for help and seek advice from your doctor or a counsellor.
Written by the Nurtur team