Alaska Sleep Education Center

9 Healthy Habits to Sleep Better as a College Student

Posted by Jessica Fender on Mar 7, 2022 5:37:00 AM

Male sleeping with students sitting in the college lecture hall

Most college students underrate the importance of sleep. Many believe they can get through school without stopping and getting enough rest. As a result, they end up tired and sleep-deprived. In most cases, they are only able to make adjustments when their grades begin to suffer.

To prevent this from happening, you should sleep better. Getting enough bedtime will help you be more productive. For you to achieve this, you will need to introduce healthy routines in your life. In this article, you are going to learn what habits are beneficial to your sleep.

Plan Sleep Around Your Natural Clock

Every person feels the urge to doze off at different times. These differences are due to genetics, environment, habits, and diet. As a result, you can classify people into three types of sleepers, which include:

  • Early-to-bed;
  • Night owls;
  • Regular sleepers.

Knowing what category you belong to can help you plan your nighttime schedule properly. If you are an early-to-bed type of person, you must stick to that pattern to get enough rest. However, you can stay up longer if you consider yourself a night owl.

Being a regular sleeper is a bit tricky. You have to carefully evaluate the best time for rest by trial and error. Building a proper schedule will take time, can leave you drained for a while. While you do it, you may need help with school work. Using TopEssayWriting can help you set some time aside to work on your sleep pattern without sacrificing your academic performance.

Maintain a Regular Sleep Schedule

In general, people who require less bedtime to function are few. They do not have to worry about when they sleep. However, a more significant percentage of people need between 7 to 8 hours of rest to refresh their bodies. As a student, you must maintain a regular sleep pattern for you to perform at optimal capacity.

One way of maintaining a regular bedtime schedule is to always sleep at the same time. For example, going to bed at 9 pm every day will condition your body to want to snooze at the same time every day. In addition, you will also get to wake up at the same time feeling refreshed and ready to go. Therefore, ensure you go to bed at a similar time, considering the type of sleeper you are.

Get Out of Bed Quickly

After a good night’s sleep, it is essential that you get out of bed right away. Staying in bed for too long after waking can affect your sleep at night. You may even end up dozing off when you need to start your day. Similarly, let the light into your room. Do this whether it is summer or wintertime. This way you will wake up faster.

Bathe, eat and prepare to get your mind and body ready for the day. In addition, stay active in the morning as much as you can. Doing this will make it easy for you to have a consistent sleep schedule.

Eat Healthy Food

The type of food you ingest can positively or negatively impact your health. Eating a healthy diet is a good way of improving your overall health. Likewise, include fresh fruits and vegetables in your diet. Having a healthy body allows you to easily slip into a deep sleep, which is essential for physical and mental recovery.

On the other hand, avoid processed food and dishes with a high concentration of unhealthy fat. In particular, cut back on junk food. Similarly, reduce caffeine intake, quit smoking, and limit your alcohol intake. Taking your health seriously can help you sleep better while in school.

Create a Sleep “Haven”

If you are healthy, your body naturally tells you when it is time to sleep. This process typically begins when the sun sets. Slowly, the sleeping hormone melatonin starts to distribute throughout your body. Its concentration will increase until it reaches a threshold. At such a point, you will feel the urge to sleep.

Artificial light from TVs, computers, and smartphones can disrupt this natural process. You can prevent this from happening by having a perfect sleep-inducing environment to retire to. Make your room quiet and dark to encourage slumber. If you do not live alone, try using earplugs and an eye cover to create the right environment for sleeping.

Exercise Regularly

Staying in shape also contributes to the quality of your sleep. You can exercise by having a workout schedule. However, avoid working out every day to prevent exertion. For example, you can work out 3 or 4 days a week for at least an hour. Additionally, walk between classes and your dorm within the campus. Try walking instead of taking a bus or train to school. Adding these routines into your life can help improve the quality of rest you get.

Nap During the Day

The best time to nap is mostly between noon and 2 pm. Aim to get at least 30 minutes of rest within that time. However, do not snooze for hours. Doing this can affect your sleep at night. Similarly, avoid napping late in the day. Napping around that time can make it challenging for you to doze off at night.

Do Not Stay Out Late

The easiest way you can disturb your sleep is to stay out late. Hanging out with friends or attending late-night parties forces you to give up your evening rest. When you eventually get back home, you may snooze but not get into the necessary state to fully relax, especially if you have to wake up early. Therefore, you may wake up tired. You can avoid this issue by limiting the number of times you stay out. Doing this is especially crucial when you have a lot of school work to attend to.

Take Note of Mental Health

Your health is not limited to your physical body. It also involves your mental state. As such, taking care of your mental health is beneficial to the quality of your sleep. Anxiety and depression can cause insomnia. In such circumstances, reaching out to professional mental health experts is the answer. Your interaction with these specialists will help you get over insomnia through various practices, medication, and learning to cope with life's problems.

Conclusion

As a student, you must rest if you want to keep up with college work. Your ability to relax is tied to the quality of sleep you get. There are a number of healthy habits that can help you achieve restful and consistent sleep. Take our advice into account and see your sleep schedule transform for the better!

If you live in Alaska and are ready to take back your sleep, contact The Alaska Sleep Clinic  @ 907-357-6700 and receive a free 10-minute phone consultation with a sleep educator who can help you determine if a sleep study is right for you.

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Topics: sleep habits, college, students, getting better sleep

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