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Tips for College Students to Have a Sound Sleep

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Written by: Alex Savy
Read 8 minLast updated on June 16, 2022
Sound sleep is necessary for a college student, but sometimes the environment plays a massive role. International students feeling homesick are not at ease and barely get a night of healthy sleep.

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This blog post will discuss some sleep tips for college students to get a good night's sleep!

10 Expert  

Here are proven strategies for college students to ensure they get the best night's sleep possible:

Get Your Bed Right

Having your own bed can make a huge difference. If you are comfortable with your sleeping conditions, then you’ll get more restful sleep than those who don’t. 

It is always best to get furniture adjusted to suit you, meaning moving your bed if it is too short or uncomfortable—or changing a mattress as needed.

Sleeping on a hard surface like a couch can also be bad for the back.

Avoid Caffeine And Alcohol 

Caffeine has been linked to insomnia because it makes people feel wired and anxious when trying to fall asleep (1). 

Alcohol interferes with sleep by making people drowsy and tired. It should also be limited before bedtime to avoid interrupting your cycle.

Let Morning Light Help

Morning sunlight helps regulate our circadian rhythm, so it is crucial for adequate sleep. Use windows as natural lighting during the day instead of turning on lights. 

Also, try using soft lighting in rooms rather than harsh fluorescent bulbs. You could even use plants like jasmine or lemongrass to brighten up spaces.

Limit Screen Time

Using screens late into the evening suppresses melatonin—a hormone regulating sleep pattern (2). So limiting what time you watch television will increase the chances of a good night's sleep.

Have A Regular Sleep Schedule

Set aside the same amount of hours every day to go to bed and wake up. This schedule helps control how tired you feel throughout the day. 

Find A Space Conducive To Sleep

When choosing a room, consider factors such as temperature, noise level, size, and shape. If you're looking to relax, choose carpeted floors over wooden boards and opt for a quiet place with low traffic volumes.

 Consider purchasing earplugs for the dorm. 

Also, don't forget to rotate a mattress every so often to ensure that you are sleeping in the most comfortable area of your bed.

Keep Your Environment Clean And Tidy

Keep clutter-free bedroom and bathroom areas to eliminate the temptation to work on homework late or procrastinate cleaning chores. 

Make sure there are no electronics close by. Students sleep better in darker areas, so make sure that your room is well lit.

Lights shining in the direction of your face can disrupt your body clock and cause difficulties falling asleep.

De-stress

Whatever stresses you during the day will most likely keep you awake at night. 

Find ways to take your mind off of it before bedtime by watching TV, listening to calming music, or meditating. 

If that does not help, write down all the thoughts worrying you and get them out so that you don’t have any loose ends to think about before falling asleep.

Eat A Balanced Diet

According to the American Academy of Family Physicians, a well-balanced diet contributes to normal weight management and overall health (3). 

But keep in mind eating just three meals a day isn't enough—we need six small meals each day.

Try including protein snacks like nuts, eggs, or yogurt between meals to ensure that your blood sugar stays steady and insulin levels remain stable.

Get Plenty Of Exercises

Being physically active can help ease stress, stimulate hormones that promote relaxation, and improve mood. 

Exercise may also reduce pain sensitivity, anxiety, depression, and fatigue. Start slowly - exercising 20 minutes a day is ideal. 

Gradually build up your daily routine.

Experts recommend that adults get 150 minutes of moderate physical activity every week. 

These include brisk walking, bicycling, swimming, dancing, gardening, playing sports, hiking, or biking.

How Much Sleep Do College Students Need?

By now, you should have an idea of the things to do to get more sleep. However, you might be wondering, how much sleep do college students really need? 

Well, most studies show that young adults, including college students, need between 7-9 hours of sleep!

You have likely heard of the saying that "Sleep is the best medicine." Each night while you are sleeping, your body repairs and rejuvenates itself, releasing growth hormones and replenishing your energy. 

The Importance Of Quality Sleep Schedule For College Students

 Student sleep is precious, and you don't want to waste an ounce of it.

Sleep deprivation can significantly lower academic performance since it hampers learning by decreasing focus and reaction times, among other problems.

The effects of poor sleep become apparent over time. As the effects of sleep deprivation accumulate, they result in irritability, memory loss, mood swings, lack of motivation, difficulty concentrating, and reduced productivity at school.

On the other hand, quality sleep helps your body to have more energy and allows you to be more alert and focused during the day. It also helps to improve memory physical health, reduces stress, and keeps you at a healthy weight.

Paying attention in class is also more difficult if you are sleep-deprived. When your brain needs more rest, it will stop producing the hormones that control sleep processes.

FAQs

 

What is the best sleeping time for students?

According to most researchers, people who get seven or more hours of sleep a night perform better academically. 

They also feel happier, have fewer illnesses, and make better decisions. College students are highly likely to miss out on those vital hours of sleep because of a demanding course load, partying, and hectic social lives. 

So plan ahead, and don't forget to set aside time for bed!

Why do some students have trouble falling asleep?

There are several reasons why you may not be able to fall asleep as quickly as you'd like. Some might include: drinking alcohol or caffeine near bedtime, using stimulants such as nicotine, chocolate, or sugar, using prescription medications, anxiety; depression; insomnia; and stress. 

How can I achieve good sleep habits in college?

There's no reason to panic if you aren't sleeping enough now. Start by setting a realistic goal for yourself, and then gradually increase the number of hours you spend in bed until you reach your desired level of sleep.

Conclusion

There you have it—the best sleep tips for college students. It would help if you always tried to get as much sleep as possible. Sleep is essential for a happy and productive lifestyle. Make sure to follow these tips to get better sleep.

Do not hesitate to contact us if you want to ask any questions regarding college student sleeping habits.

Reference:

  1. Sleep Anxiety Retrieved from https://my.clevelandclinic.org/health/diseases/21543-sleep-anxiety
  2. Melatonin: What You Need To Know Retrieved from https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know#:~:text=Melatonin%20is%20a%20hormone%20that,in%20the%20body%20beyond%20sleep.
  3. Diets for Health: Goals and Guidelines Retrieved from https://www.aafp.org/afp/2018/0601/p721.html

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