Falling asleep is not an easy task for all of us. In fact, many college students struggle to get a good night’s sleep on a nightly basis. This is totally not healthy, and not okay. Getting the right amount of sleep is just as important as eating the right amount of suggested vegetable intake. Until Nintendo’s sleep tracker comes out, follow these tips and you’ll be sleeping like a baby puppy in no time.
1. Buy a comfy pillow and mattress pad
Colleges don’t exactly equip our dorms with the best furniture, especially the mattresses. It is so important to make sure that your bed at school is just as comfy as your bed at home. I have two mattress pads on my dorm bed – it really does feel like I’m sleeping on a cloud. Purchasing a good quality mattress pad and pillow are worth the price. They may be more expensive than alternative options, but remember that you’re investing in the quality of your sleep, and therefore your health.
2. Create and maintain a sleep schedule
If you are having trouble sleeping, you need to reevaluate your current sleeping habits. Do you go to bed at a reasonable hour? Do you get enough sleep at night? Do you wake up around the same time everyday? You may be an adult, but you should give yourself a “bedtime” and stick to it every night of the week. You should also aim to get at least 7 or 8 hours of sleep a night. Set goals for your sleep habits and try your best to follow through so your body gets used to a sleeping routine.
3. Your bed = for sleep
Your bed should be for sleep [and other intimate things] and sleep only. That means you shouldn’t do homework in bed, that’s just asking for trouble. Eating in bed is also bad news. Tables were made for doing homework and eating, beds were made for sleeping.
4. Exercise regularly
Your body needs exercise to maintain an overall healthy lifestyle. Exercising is necessary to maintain a healthy weight and it’s just as necessary to get a healthy night’s sleep. Your body craves to exert energy so that by the end of the day, it wants to go to sleep to rest for the next day. Also, remember not to exercise right before bed. Your body will be confused after going from being so active to wanting to be just about comatose.
5. Stay busy and active during the day
This goes along with exercising, but it doesn’t mean you should exercise all day. In addition to working out, you should try to stay busy and occupied throughout the day. That doesn’t mean you should binge watch Netflix all day. You can exercise your brain mentally – do homework, read, research articles online. Stay occupied and do a lot throughout the day – try to avoid naps!
6.Avoid caffeine after 2pm
Caffeine can stay in your system way longer than you would want it to. That’s why you should only drink coffee during the morning hours and up until 2pm. If you really need energy to stay awake and alert, try drinking green tea. Tea is less likely to keep you up stirring than coffee and energy drinks.
7. Eat two hours before you go to bed
This may sound weird, but trust me, it works. Your body starts to digest food basically right after you eat it – this takes energy. Your body will be a whole lot less confused if you do it a favor and eat a few hours before you want to call it a night.
8. White noise
Many of us have trouble sleeping because of the annoying noises that keep us awake in college – sounds from the hallway, roommates snoring, etc. Or maybe, you hate being able to hear absolutely nothing. Either way, white noise is the answer to these problems. Whether it’s light background music or a fan making the sound, white noise will help you drown out what you don’t want to hear, and thus help you sleep better.
9. Listen to calming music
Listening to calming music before bed will help calm you and your body down. If you can, play the music out loud, don’t listen to it through your headphones. We all have our own tastes and preferences, so make a playlist for yourself that will be your “go to” before bedtime.
10. Put your phone down – READ
There is no way that staring at your cellphone screen right before you want to sleep is good for you. There have been studies that computer screens and cellphone screens are the exact opposite of what you should be looking at before bed. Try some studying or recreational reading before you go to sleep. This will most likely exhaust your eyes and make them drowsy, which is exactly what you want.
What helps you sleep better?
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