Many students suffer from sleep problems during the school year. And nothing is surprising: if you wake up on weekends at 11 am, and the first couple starts at half-past seven, then normally get up on a weekday is not possible. That’s why students need to know how to get a good night’s sleep every time, regardless of the schedule.
Defining the regime
It is impossible to get enough sleep if you go to bed and get up at different hours, sleeping six or eleven hours. Yes, sometimes you have a lot of work to do, especially if you’re a student. But you must determine how much time you need for a rest. It’s important for your health. For example, you can buy cheap essay instead of writing it all night long.
1. Determine Your Sleep Time
Everyone has heard the advice about eight hours, but in fact, the ideal number of hours of sleep for everyone is different, including students. Some people get a good night’s rest for seven hours, and some don’t get enough for nine. Experiment with getting up at different times to determine what length of sleep provides adequate rest. Remember that too much sleep only harms: after too long rest, begins to have a headache and disturbed attention.
On the weekends, by the way, you also have to follow this regimen. At first, it will be hard, but very soon, the body will get used to waking up when it needs it.
2. Find the perfect time to go to bed.
There’s no point in going to bed early if you don’t feel sleepy. But, if your eyes are already closing, try to go to bed as soon as possible. If you have already determined the number of hours you need, then set your alarm clock for the appropriate time. The next day, you will probably want to go to bed at the same time or a little earlier.
It is important to feel the moment when you already want to sleep and not to miss it because of business. Otherwise, your newfound vigor may confuse all your plans.
3. Don’t go to bed if you don’t feel like it.
This applies to two cases:
- Don’t try to go to bed early if you don’t feel like it. Otherwise, you will simply wake up in bed in a perfectly cheerful mood and lose time. If you lie down and feel that you can’t fall asleep, get up immediately and go about your business. After a while, the desire to sleep is sure to come.
- If you woke up before the alarm in the morning, there is no need to try to “finish” the remaining hours. The body is already awake, and sleeping again will not give you extra rest but will only cause fatigue and headaches.
4. Avoid long daytime naps
If you want to sleep during the day – feel free to lie down, but not more than an hour. Otherwise, there is a risk of getting a full night’s sleep during the day and then walking around half the night. There is a very interesting trick: try to go to bed for 20 minutes every three or four hours during the day. There’s just enough rest for that short period of wakefulness.
Getting ready for bed properly
It’s not enough to just know how much and when to sleep. You also need to end the day properly. This will help you relax and fall asleep quickly once you’re in bed.
5. Don’t eat at night.
And don’t drink alcohol. A heavy snack will cause heartburn and heaviness in your stomach, and alcohol can cause sleep disturbances. If the feeling of hunger does not leave, you can eat something light, without meat and fiber – a glass of kefir, boiled eggs. Or just drink hot tea – it will help to fool the body.
6. Avoid physical exertion.
It’s not just about working out: it’s completely in vain to clean up in the evening, wash windows, run around the stadium with the dog. The last couple of hours before bed should pass quietly and without unnecessary exertion.
7. Reduce the light level.
Half an hour before your desired bedtime, turn off your computer and do not pick up your phone. If possible, reduce the level of general lighting in the room, for example, with the help of nightlights and desk lamps. This will help your eyes and brain to relax and tune in to rest.
8. Avoid new experiences before going to bed.
Games, movies, news, studying new material, or preparing homework are all invigorating and relieve drowsiness. If possible, such activities should be finished half an hour to an hour before going to bed.
9. Relax in the evening.
You can read a book (but not from a gadget, remember?) – but without a gripping plot, otherwise sleepiness like the hand-off. It Will help to relax with a hot shower, a cup of herbal tea, light stretching.
10. Create your evening rituals.
These can be any habits that precede sleep that students have. Washing your face, brushing your teeth, taking off your makeup, getting ready for tomorrow’s school day are all activities you need to do before bed. Habit is a powerful thing: if you do them in the same order, the body will already begin to adjust to sleeping someday if you just get down to these activities.
Starting the day on the right foot
So, the night before, we went to bed on time, fell asleep quickly, and slept the required 8-9 hours. How do you start the day so that you immediately wake up and do not want to fall back into bed?
11. Get up right away.
Even if you want to sleep for five more minutes, if you’re awake, get up, no matter how much effort it takes. There are two reasons for this:
- First, “five minutes” can last for half an hour or more. And this is fraught with both lateness (if you had to go somewhere early in the morning) and ill health (if these half hours of rest were unnecessary).
- Second: after the alarm, your head is already awake (even though your body is still sleepy). And continuing to sleep can get rid of the wakefulness you already have and set your body and head up to continue resting. This means the longer you lie in bed, the harder it is to get up.
12. Morning rituals can help cheer you up
If you get out of bed, with your eyes closed, and run into the kitchen to make coffee, this point is about you. What can help you wake up in the morning?
- A glass of water right after waking up,
- Washing and brushing your teeth,
- A cool or contrast shower,
- A cup of coffee or strong tea,
- A light exercise.
Are there any other secrets about getting enough sleep?
It is necessary to watch not only your actions and habits but also the condition of your bedroom. What should students change in it to sleep better?
13. Take care of the microclimate.
Uncomfortable conditions lead to thirst, hypothermia, or overheating. And this threatens a bad feeling and a headache in the morning. And how to get enough sleep if you sleep in uncomfortable conditions? To begin with, try to adjust the temperature in the room – the optimal temperature is 18-20 degrees. It is not superfluous and ventilates the room before going to bed. If in summer you can sleep with an open window, in winter you should just open it for about 15 minutes. And a wet towel on the radiator or door will help against over-dried air (for example, in winter, when central heating is on).
14. Bedroom – for sleeping, not for studying
Of course, this sleep advice is not relevant for students who live in a dormitory. But if you have the opportunity – move the desk and computer from the bedroom to any other place. Let this room will be associated only with sleep and rest. Otherwise, before going to sleep, you will inevitably think about the past academic day and tomorrow’s test.
15. Observe your habits.
Maybe you like to fall asleep with music in the background? Or do you often wake up at night and get thirsty? Do you need to put on contact lenses and check social media right away in the morning? Just put whatever you need before you go to bed, at night, and right after you wake up, next to your bed.
By following at least some of these tips, students will greatly improve the quality of their sleep and know how to get a good night’s sleep. And, even if not all of them are simple (bedtime, for example, can take weeks to adjust), but still quite achievable, the main thing is to try a little. And then the evening will be calmer, sleep – stronger, and the morning – kinder.
Featured Photo by Ketut Subiyanto : Pexels