With the semester coming to an end and finals coming in full swing, it's important to make sure you're getting an adequate amount of sleep each night. Several studies show the multitude of benefits sleep can provide. Memory improvement, increased creativity, weight-loss and lower stress are just a few of potential outcomes of getting a good nights rest. Though many college students don't think of sleep as a priority, especially when the end of the semester hits, it's important to remember that it's part of a healthy lifestyle and everyone needs it. Here are a few tips and tricks to ensuring you have a quality-nights sleep even if you only have a few hours to get it.
1. Power down your phone
Many iPhones are starting to implement unique lighting features that result in less stimulus from your brain. It's important that if you don't have this feature, your backlight is still dimmer than usual and your sound is completely off. Though many of us tend to look at our phones in bed despite all the research showing the negative effects of it, it's important that when you're using it at night, it's for a short amount of time and when you're actually ready to sleep, it's away from your bed.
2. Turn the lights completely off
Similar to light from a phone, other forms of light throughout your room can really affect the quality of sleep you're getting. Everything from street lights outside to a blinking charger going off can be a huge distraction and disruption to your sleep. When you're climbing into bed quickly make sure your electronic lights are off and your window shades are closed. An eye mask is also a great alternative!
3. Drink tea
Drinking warm tea with honey before bed can have a significant effect on your level of drowsiness. It can be used as a great form of hydration before bed and is even seen to reduce stress if you are studying late at night. Even if you start drinking tea right after dinner it could have significant effects to wind you down after a long day. Make sure its decaf!
4. Don't eat heavy foods
Make sure if you're having a midnight snack you eat something light like popcorn, a piece of fruit or even a yogurt. Instead of eating a heavy dessert or leftover pizza, opt for a snack that'll leave you satisfied, but not overindulged. Eating heavy foods can leave you with a stomach ache in the middle of the night and feeling bloated in the morning.
5. Use white noise
Everyone who meets me knows I can't sleep without my "sound machine." This is a college miracle for any light-sleeper who wakes up to the sound of a distant beep rooms away. Some people enjoy the "rain storm" or "crashing waves" sound, but white noise is the way to go because it's monotonous and doesn't keep you thinking about what's coming next. Use a machine like this to drown out background noise and have you focused on your sleep!
6. Get your work done early
A major problem that college students face is having to stay up until the wee hours of the night because of studying or homework. If you plan your day accordingly and get up at a decent hour, you won't feel so bogged down with work when nighttime hits. It's hard to go to bed when you have other pressures on your mind so getting your work done will result in a better sleep at night.
