College students lead very busy lives, with classes, extra-curricular activities, internships, social lives and more. When students get overly busy, one of the first things to be sacrificed is sleep. It has become socially acceptable, and to some degree is viewed as an expectation during college years. However, recent studies show this can do more harm than good, impacting daily functioning and academic performance. The CDC recommends that all adults between ages 18-60 sleep for SEVEN or more hours per night.
Here are a few tips to help you get a good night’s sleep:
- Develop a consistent bedtime routine.
- Try to develop a consistent sleep schedule by going to bed and waking up at the same time every night.
- Make sure to set a bedtime allowing you to get at least SEVEN hours of sleep each night.
- If you don’t fall asleep after lying in bed for about 20 minutes, get out of bed and
do something calming that can lead you towards falling asleep.
- For example: read, listen to music, meditate or do some relaxation exercises.
- Avoid electronic devices at least 30 minutes before your bedtime. If using a phone, see if it has a blue light filter.
- If you are hungry close to bedtime, eat a light snack like a yogurt or fruit, rather than a large meal.
- Try to avoid consuming caffeine after noon, alcohol at least two hours before bedtime and reduce your fluid intake as you get closer to bedtime.
- Exercise regularly, but avoid exercising a couple hours before bedtime if possible.
- Eat a healthy, balanced diet.