Trouble sleeping? Or trouble finding adequate hours to sleep? – you may often find yourself staying up late, scrolling through social media, working your extra shift at a part-time job, or cramming for an exam until the early morning hours. Know that you’re not the only one.
For many college students, finding enough time for sleep can be pretty challenging, if not impossible. The demands of classes, assignments, part-time jobs, and extracurricular activities can all add up, leaving little room for rest and relaxation.
As a teenager, it’s easy to put sleep down in favour of studying, socialising, or binge-watching your favourite Netflix show. But is this healthy, or would it bring you any benefit?
Adequate sleep is vital to your overall health and well-being and can significantly impact your academic performance. In fact, a recent study found that college students who don’t get enough sleep are at a higher risk of dropping courses and have lower GPAs than those who do.
So, how can you ensure you get enough sleep to succeed in college? – By creating a healthy sleep schedule that works for you. In this blog, you’ll learn some practical tips for creating a healthy sleep schedule to help you get the sleep you need to excel in college.
Importance of a Healthy Sleep Schedule for Teens
Healthy sleep is essential to a healthy lifestyle and even more important for teens. The teenage years are a peak period for physical and mental development, making it vital to prioritise a healthy sleep schedule. In today’s fast-paced and ever-growing world, it can be pretty challenging for teenagers to establish a healthy sleep schedule, but it is worth the effort.
Likewise, getting quality sleep every night can do wonders for a college student’s academic performance and overall well-being. Adequate sleep can help reduce daytime sleepiness, boost productivity, and enhance concentration and memory retention. On the other hand, lack of sleep and stress can create a vicious cycle leading to mental health disorders like depression and anxiety.
How Much Sleep is Healthy for You?
Sleeping is crucial for your overall well-being, especially as a student. But how much sleep is actually healthy for you? The answer is not as straightforward as you might think.
According to experts, the average young adult needs 7-9 hours of sleep per night to function at their best. However, it’s important to note that everybody is unique, and some individuals may need more or less sleep than others. So, how would you know if you’re getting enough sleep?
One way to tell is by paying attention to how you feel during the day. If you often feel tired, dizzy, or have trouble focusing, it may be a sign that you’re not getting enough sleep. Additionally, if you rely heavily on caffeine to stay awake, it’s a sign that you need more rest.
So, make it a priority to get enough sleep each night. Think of regular sleep as an essential tool that allows you to recharge and be more focused, alert, and healthier.
5 Tips for College Students for Creating a Healthy Sleep Routine
To establish a healthy sleep routine, you must prioritise sleep and avoid procrastination while studying. Here are five tips for establishing healthy bedtime and daytime routines to promote good quality sleep:
Plan a Sleeping Schedule and Stick to it
The first step to establishing a healthy sleep routine is to plan and stick to a sleep schedule. Try to get at least 7 to 8 hours of sleep each night, but no more than 8. Consistency is key, so aim to go to bed at the same time every day, even on weekends.
If you have trouble falling asleep, leave your bedroom and do something relaxing until you feel tired, then go back to bed when you feel relaxed. Establishing a bedtime routine that works for you and optimises the transitional period between wakefulness and sleep is also helpful.
Remember, sticking to a consistent sleep schedule can help train your brain to feel naturally tired at bedtime and improve the quality of your sleep.
Create a Sleep-Friendly Environment
It is essential to create a sleep-friendly environment to get the most out of your sleep. This means keeping your bedroom cool, dark, and quiet.
You can also use room-darkening shades, earplugs, or other devices to help create an environment that suits your needs. In addition to the physical environment, it’s important to engage in calming activities before bedtime. For example, taking a warm bath or practicing relaxation techniques can promote better sleep.
Put Away Light-Emitting Screens
Putting away light-emitting screens before bedtime is important to promote better sleep. This includes electronic devices such as smartphones, tablets, laptops, and televisions. These electronic devices emit blue light, which can trick your brain into believing that it’s daytime and suppress the production of a hormone that regulates sleep.
Get Out of the Bed in the Morning Quickly
Once you wake up, try to get out of bed as soon as possible. Lying in bed can make you feel more tired and make it harder to get up and start your day. Exposure to natural daylight can help regulate your circadian rhythm and make it easier to wake up at the same time each day.
Even if it’s cloudy or rainy outside, try to open your curtains or go outside to get some natural light. This is especially important if you’re trying to train your body to wake up earlier. Don’t hit the snooze button on your alarm clock, disrupting your sleep cycle and making you dizzy. Instead, set your alarm when you need to wake up and get out of bed when it goes off.
Limit your Daytime Naps
Daytime napping can provide a quick energy boost and improve cognitive function, but too much napping can disrupt your sleep schedule. Limiting your daytime naps to no more than one hour is best, as this can interfere with nighttime sleep. However, if you work a night shift or irregular hours, you may need to nap late in the day before your working hours to help make up for lost sleep.
The Bottom Line
It is you who is responsible for you! So, take control of your sleep schedule and prioritise your health today! By implementing these simple tips, you can create a healthy sleep routine that works for you.
