Sleep is Vital to Academic Success
According to the American Academy of Sleep Medicine (AASM), research is increasingly showing that more and more students are not getting enough sleep. Among the reasons for changes in sleeping patterns are increased part-time working hours, pulling all-nighters to finish a paper or cram for an exam, and watching television at bedtime.
Not getting enough sleep can cause numerous adverse effects. These include poor academic performance and decreased mental health outcomes, among others.
Here are a few tips from the AASM to help you get enough sleep:
Go to bed early
- Students should go to bed early enough to have the opportunity for a full night of sleep. Adults need about seven to eight hours of sleep each night.
Get out of bed
- If you have trouble falling asleep, get out of bed and do something relaxing until you feel sleepy.
Stay out of bed
- Don't study, read, watch TV, or talk/browse/read on your phone in bed. Only use your bed for sleep.
Limit naps
- If you take a nap, then keep it brief. Nap for less than an hour and before 3 p.m.
Wake up on the weekend
- It is best to go to bed and wake up at the same times on the weekend as you do during the schoolweek. If you missed out on a lot of sleep during the week, then you can try to catch up on the weekend. But sleeping in later on Saturdays and Sundays will make it very hard for you to wake up for classes on Monday morning.
Avoid caffeine
- Avoid caffeine in the afternoon and at night. It stays in your system for hours and can make it hard for you to fall asleep.
Adjust the lights
- Dim the lights in the evening and at night so your body knows it will soon be time to sleep. Let in the sunlight in the morning to boost your alertness.
Wind down
- Take some time to wind down before going to bed. Get away from the computer, turn off the TV and cell phone, and relax quietly for 15 to 30 minutes.
Eat a little
- Never eat a large meal right before bedtime. Enjoy a healthy snack or light dessert so you don't go to bed hungry.
