College students often deprive themselves of enough hours of sleep each night. This is because of all the daily responsibilities they need to accomplish. College students nowadays get only around 6 to 7 hours of sleep every night.
This makes them sleep-deprived, especially if they have too many activities. Unfortunately, studies have shown that insufficient sleep can adversely affect mood, health, grades, and safety. If you are in a similar situation, here's the perfect sleep guide for you.
The consequences of poor sleep health
We all know that getting enough sleep is of the essence. If you always lack sleep, you may experience both emotional and physical health risks like:
- Increased risk for illnesses like the flu, colds, and more because of a weakened immune system.
- Feeling stressed out.
- Weight gain, which may lead to obesity.
- Decreased academic performance, which may lead to a lower GPA.
- Increased risk of mental health issues like anxiety and depression.
- Increased risk of automobile accidents because of fatigue if you drive often.
- Decreased performance in athletics and other physical activities.
Get what you need
If you're sleep-deprived, it is time to do something about it. Observe your body to know how much sleep you need and find out how to sleep better. Try to sleep without an alarm to help you determine your natural sleep rhythm.
Knowing how much sleep you need will make it easier for you to find ways to create a schedule and routine for your sleeping habits.
Have a regular sleep schedule and routine
Create a regular sleep schedule and routine even during the weekends. Try your best to stick to the schedule. Also, remember that significant variations in your sleep schedule will have the same effect as not getting enough hours of sleep.
Also, establish a relaxing bedtime routine to help you separate your sleep time from your daily activities. Perform the relaxing things in your bedtime routine away from bright light.
As a college student, this might be a challenge to accomplish. To make it a bit easier, try squeezing in some downtime between studying and going to sleep. Do this regularly until it becomes a habit.
Use modern technologies to save time for sleep
As a student in university, you need to focus on studying and accomplishing all of your coursework. Your teacher may assign writing work as an essay or research paper regularly.
When writing essays and other assignments, you should use the best plagiarism checker in the UK offered by Uk.EduBirdie to ensure originality. Using a plagiarism checker saves you time so that you can include studying and sleeping in your schedule. This promotes your sleep health while increasing your productivity too.
Limit or avoid screen time before bed
Not using electronic devices at least one hour before your bedtime can be a tough undertaking, especially if you're a college student. But you should know that the blue light emitted by electronic devices can trick your brain into thinking that it's still daytime.
When this happens, your body will decrease the levels of melatonin it secretes, which will make it more difficult for you to fall asleep. Some believe that the soft sounds emanating from a TV help them to fall asleep.
However, you should know that as programs on the TV change or go in and out of commercials, the sounds you hear will keep changing. During these times, you might not be fully awake or you might not wake up at all. But these small changes will affect the overall quality of your sleep.
Ask for help
Writing an essay, research paper, or dissertation in university doesn't have to be too difficult. If you have too many assignments to accomplish that you don't have enough time to sleep, you can turn to essay service by Writix. Asking for help from professional writing services is one of the easiest and most effective ways to get things done. Then all you have to do is to submit your coursework. This gives you enough time to sleep, study, and do other important tasks.
Optimize your bedroom
Optimizing your sleeping space (or your bedroom) may a challenge difficult if you live in a residence hall with other students. The good news is that you can do a few things to make things more relaxing for you.
First, try to hang a black-colored sheet around your bed, hang dark-colored curtains, use earplugs or eye-masks, and try to have “white noise” in your room from humidifiers or fans to cover other distracting noises.
When you have optimized your environment, don't ruin it. If you try to go to bed when you don't feel sleepy, you might associate your bed with feeling frustrated about not falling asleep easily.
If you can’t fall asleep after 15 minutes or so, get up, and go somewhere else. If you live in a dorm or residence hall, get out of bed, and do something that will help you relax. Once you feel sleepy, go back to bed.
Avoid alcohol and caffeine
Caffeine can potentially interfere with your sleep and if you are always sleep-deprived, this might lead to mental health problems. If caffeinated drinks keep you up at night, you have to cut back or better avoid them altogether, especially before bedtime.
Drinking tea or coffee in the evening can disturb your sleep, even if you don't feel like it does. Drinking alcohol, especially in moderate or large quantities, can also interfere with your sleep, which is why you should avoid this too.
Getting enough sleep should be your priority. Try to create a daily schedule that includes all of your daily activities along with enough hours of sleep. Having this schedule will reinforce the importance of sleep and support better sleeping habits.
If you're wondering why you're tired all the time, there is a considerable chance that you're sleep-deprived. The results of insufficient sleep and the effects on physical health and sleep quality are immediate and severe. Not only does sleep deprivation lead to an increased risk of illness, but the symptoms are just as severe. Inadequate sleep can make it difficult to concentrate, remember things, and function normally.
Lack of sleep can also lower your immune response and weaken your ability to fight off disease. It can contribute to weight gain, which is another common problem among college students. Lack of sleep can affect your emotions and moods, which are essential aspects of your well-being that we all take for granted.
Sleep is needed for several reasons including the normal consolidation of information into long-term memory, the restoration of brain cells that were damaged during the day, and the production of hormones such as serotonin that affect mood and energy levels.
At the Alaska Sleep Clinic, we diagnose and treat thousands of cases of sleep apnea every year. Because treatment for sleep apnea through continuous positive airway pressure (CPAP) therapy or other alternative treatments is so effective, there's no reason to have to live with sleep apnea or any of its debilitating symptoms. For a free 10-minute phone consultation with a sleep expert click the link below and be on your way to getting quality sleep every night so you feel energized every day.
Author’s Bio: James Collins works for a tech company in the Silicon Valley, where he reviews and tests educational apps and other tech products developed by the company. Besides his core work, he takes up writing gigs in the academic writing field. In his free time, he watches anime series, reads novels, and cooks vegan dishes for his family.