Alaska Sleep Education Center

Seven Ways You Can Get Enough Sleep In College

Posted by Grace Carter on Nov 18, 2018 5:00:00 PM

College is a time filled with fun, study and friends but to stay on top of all your social commitments and study sessions, you’re going to need to make sure you get at least a little sleep. It can be a challenging to make sleep a priority but it is necessary.

Here we look at seven ways you can make time for some shuteye, without missing out on any of your college commitments.collee1

Believe You Need It

You might think that you can survive on very little sleep but countless numbers of studies show very clearly that sleep is a necessity for a fully functioning human brain.

Without enough sleep you will not be able to concentrate, you will turn in work that is below standard and open yourself up to depression and related mental health conditions. Sleep deprivation is a real phenomenon and can lead to serious health consequences.

If you believe you need to take time to power down, you will find some time to make it happen. Knowing the benefits and of course the problems of not having enough sleep should spur you on to finding a solution to your sleeping needs. Make yourself and your needs a priority.


Saying No

While so many of us in society, let alone college, suffer from a fear of missing out there will always be a another party, always be another trip to the bar or the cinema or the theater to go to.

Dealing with your exhausted state comes first so saying “no” is not only acceptable it’s a wise course of action. You won’t regret it when you are feeling refreshed and ready to once again with a set of fully charged mental and physical batteries.

But it’s not just social invitations that you may find yourself having to decline; sometimes studying will have to take a back seat for one night. Putting your books down for an evening will pay dividends if it helps you concentrate better the following day. Studying will feel less like a chore and more like something you can devote your full attention to with a good night’s sleep under your belt.


Keep Your Room For Sleep

Your brain needs a place to power down and receive signals that it’s time for sleep. If you room is loud, noisy and associated with late nights and study you will find it harder to fall asleep when it’s time.

Instead turn your room into a sanctuary for sleep. Keep the lighting low, keep the music down and take the stress, study and partying out for the night. If your curtains let in too much light, then consider investing in blackout lining or in an eye shade. If your roommate is keeping you up, then a pair of earplugs should drown out any extra noise.

Lorraine Smith, a Teacher at Boomessays and Essayroo, said: “We see students who can’t keep their eyes open in lectures and we know how important sleep is for studying, so turning your bedroom into a place where you can relax and rest is crucial to a successful college career”.teen


Keep Electrical Devices to a Minimum

Research shows that electrical devices such as mobile phones, tablets and even television stimulate the brain and do nothing to help you in the falling asleep process.

So turning off all your electrical devices an hour before you go to bed will go a long way in helping your brain wind down and getting good quality sleep.

Once you’re in bed, don’t be tempted to pick up the phone for one last round of social media updates. Make sure your phone is on night mode, is completely silent and far out of your reach. Even if you wake up in the night make sure you don’t reach for it, its light will wake you up and disrupt sleep patterns.

If you do wake up and are struggling to fall back to sleep, get up, make a drink, take a bath anything that will help you feel drowsy again. Avoid lying in bed tossing and turning as this will only make it harder to fall back to sleep and set up associations in your brain connecting your bed to sleeplessness.


Avoid Other Stimulants

Caffeine has its place as a morning drink to wake you up, or to share with friends at a café but when it becomes your only way to stay awake, then you need to cut caffeine right back. Coffee, tea, energy drinks or tablets all of these things should be taken in moderation.

When it comes to sleep, avoid drinking caffeine after mid-afternoon and certainly not before you want to sleep. Opt for caffeine-free alternatives and drinks that will make you feel tired such as an herbal tea or warm milk.

Trevor James, an Educator at Admission Service and  Academized, agrees: “Caffeine is highly addictive and if you have headaches or feel anxious before you have your first cup in the morning, you may be relying on this stimulant a little too much. Make sure you drink it in moderation and top up with plenty of non-caffeine drinks”.


Don’t Pull All-Nighters

College can be tough, there’s no two ways about it and you need to work hard. If you’re staying awake late into the night to get work done and struggling to stay awake in the day, then you need to shake up your routine.

Aim to get college work done as soon as possible. Clearing it early will help you to feel relaxed and allow your brain to wind down in plenty of time for a restful night.

Regular late nights run the risk of becoming a habit and will find you napping at irregular times in the day. Try and establish a routine for yourself that allows you plenty of downtime.


Get Into Good Habits

While a good working and sleeping pattern is something to aim for, there are other ways of helping to improve your nightly patterns.

Exercise has proven advantages to help with sleep. Taken at least two hours before you sleep, exercise will leave your body feeling calmer and more tired. It will help exhaust your body and your mind.

Your college years may be the best, if not the busiest, of your life but without enough sleep you’re going to struggle to do all the things that make them so special and so much fun.

Take time to look after yourself and your needs. The habits you form now will stand you in great stead later down the line.  If your sleep issues are more than college related, call Alaska Sleep Clinic for your free sleep assessment.

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About the author: Grace Carter is an educator at and services. She manages tutoring programs, creates online courses and works on creation of useful academic content. Also, Grace teaches creative writing at Custom Essay service. 

Topics: sleep habits, college

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