Getting enough sleep is essential for our wellbeing. Chronic lack of sleep can negatively affect our physical, mental, and emotional health. Many College and University students suffer from sleep deficiency as they study hard, work to support themselves and try to have some social life as well. Balancing all the areas of life, staying motivated, and getting enough sleep every night requires determination, commitment, and some skills.
What are the benefits of good quality sleep?
A good night’s sleep is essential to your wellbeing and happiness.
If you sleep well, you can manage stress, stay calm and in control even under pressure.
Poor quality sleep negatively affects your concentrate, productivity, and memory. Research shows that irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing.
Sleep Advice for College and University Students
An average adult needs 7-8 hours of quality sleep each night. Try to get at least 7 hours of sleep every night. According to a study on sleep deficit, it takes four days to recover of 1 hour of potential sleep debt, so catching up on lost sleep is not the best solution.
Mess or clutter can hinder your sleep so keep your bedroom tidy and organised.
Keep a sleep diary for a couple of weeks. Tracking your sleep – including taking naps – will help you understand your sleep pattern and see how you can improve it.
Wake up and go to bed at the same time every day, even on weekends.
Avoid heavy meals, caffeinated drinks, and alcohol before going to bed.
Turn off electronic devices.
Learn yoga, meditation, relaxation, and visualisation techniques to help ease your body and mind into deep sleep. You can download one of the sleep apps that include guided meditation, relaxing sounds of nature, or bedtime stories, and are proven to be quite effective.
Establish a bedtime routine so you can fall asleep fast, without turning and tossing. Try reading, music or whatever works for you.
If you share a house or live in a place where light or noise causes trouble sleeping, block out the noise and light – depending on your situation, use blinds, curtains, white noise, or earplugs.
Sufficient sleep is as important to our mental and physical health as food and water. If you want to wake up full of energy, study, or work without burning out, and to pass your exams with flying colours, use those tips to make sure you get enough quality sleep.