Students with poor sleep habits often receive lower grades than those who dont Likewise students with a sleep disorder like insomnia are more likely to struggle with mental health But whether students are on campus or online like those embarking on an online nursing degree or those on campus in the arts one thing remains the same Sleep is essential for top performance and wellbeing
Lets explore ways to strike a better work life balance by focusing on a solid sleep routine
Take Sleep Inventory
According to the National Sleep Foundation students between 18 25 need between 7 9 hours of sleep each night When you dont get enough sleep you can easily experience symptoms of sleep deprivation According to Medical News Today these signs include
Fatigue
Irritability
Mood changes
Difficulty focusing and remembering
A reduced sex drive
There are many apps created to help you track your sleep patterns Youd be surprised at the amount of sleep you are not getting on what you consider a good night Gathering information on your sleep patterns during weekdays will help you set a goal of where youd like to be and begin to problem solve on how to get there
Go To Sleep Early
This one is a no brainer We all know that an earlier bedtime increases our chances of getting more sleep However its still tricky to do consistently We often wait for severe exhaustion to force us to crawl into bed early and sleep in too late
The goal here is to start your bedtime routine earlier than usual so by the time you slip under your duvet you are nice and relaxed
Your bedtime routine might look something like this
Tidy room at 730 PM
Shower at 8 PM
Meditate 9 PM
Read for 15 minutes
Lights out and phone away by 10 PM
Create your ideal bedtime routine and focus on how you want to feel before sleep
Get up and Stay Out of Bed
The urge to lay in bed scrolling on your phone or even eat breakfast in bed is real but it is not doing you any favors So instead change your relationship with your cozy bed
Dont return to your bed throughout the day to study or sit If possible stay out of your bedroom altogether Your bedroom should be a sanctuary of relaxation Keep it at your ideal temperature keep it clean and keep out of it until the sunsets
Eat for Sleep
Many students depend on caffeine to fuel their sleepless lifestyles and long study hours Caffeine is just fine in moderation but excess amounts can have the opposite effect leading to a crash in energy levels So be mindful of when you consume caffeinated drinks and be firm in your resolve not to drink them after 330 PM
According to the American Academy of Sleep Medicine a diet rich in fiber and protein and low in sugar and saturated fat leads to deeper sleep Consider adding lean meats and legumes to your diet and fiber rich fruits and vegetables like apples and broccoli
Take Away
Students who miss out on sleep are likelier to have a lower GPA than their peers who get the recommended amount for their age Creating an indulgent sleep routine will help students perform better throughout the day and improve their overall quality of life
The ability to handle sleep deprivation is a skill that everyone requires Careful management of the symptoms that sleep deprivation produces can reduce many of its terrible symptoms and keep you productive
After a sleepless night you likely feel sluggish the next morning and a small new study suggests why Your brain cells feel sluggish too And when those brain cells are tired you may be more likely to be forgetful and get distracted more easily
If you are consistently not getting the sleep you need you may have a sleep disorder Dont put off getting the correct diagnosis and treatment Alaska Sleep Clinic has been offering our patients TELEMEDICINE for years so you dont have to put your sleep health aside during this time of social distancing Call ASC today 907 770 9104
