During my second semester of senior year, I had a free first period for study hall. My high school had a block schedule, so this meant I could sleep in for an extra hour for three days out of the week. During this summer, I would take one-to-two-hour naps after eating lunch, mostly because I had been up since 6 a.m. by then, having gone for a morning jog. These two experiences, and this past year in general, have made me realize just how important it is to get a good amount of sleep to get ready for the day. I felt better and calmer, as I was able to think better and focus during my classes. I was able to build long-term memories, not just of biological terms or mathematics equations, but also of the great times I had during senior year and over the summer. I hope this advice can help you reap the same benefits.
Set times for sleeping and waking up
Humans are creatures of habit, so an important way to get more sleep is to create a routine for when you will fall asleep and wake up. According to the Sleep Foundation, adults need at least seven hours of sleep a day, at most eight, so that’s what we’ll aim for. And, if your schedule permits, you should try to sleep during the night. We’re creeping into fall/winter season, so that shouldn’t be too hard.
Hopefully, by carving out at least seven to eight hours in your day for sleeping, it will be easier to sleep at night, as you’ll feel relaxed when you wake up in the morning and your sleep patterns will become more consistent over time.
Don’t take caffeine/nicotine
It’s a bit obvious at this point, but make sure you don’t down coffees from Dunkin’ before you nod off. The same goes for nicotine as well, as the stimulating effects of both drugs will make it hard for you to relax and fall asleep. If you want a good night’s sleep, but still need some caffeine to keep awake, make sure you take it at least eight hours before you actually go to sleep.
Create a relaxing environment
Before you go to sleep, do your best to create a dark, cool and quiet environment inside your room. If you can do so in your room, set the thermostat to less than 70 degrees Fahrenheit, turn off or dim the lights and reduce any noise in your room. Maybe shut down your laptop, turn off notifications on your phone and close the window—or keep it open if you like the ambient sounds of the UConn campus at night.
Take (some) naps
If you miss out on getting seven hours of sleep at night, you could try to make it up later in the day by taking a nap to feel more rested. Be warned though: it is best to take naps for one hour at most, and not too late in the day that it could interfere with your sleep. Napping after 3 to 4 p.m. may be too late, as it could start to mess up your sleep schedule.
Go outside a bit
Hopefully, you are already doing this if you are attending in-person classes. If not, I won’t comment. There is research that shows doing 30-odd minutes of aerobic exercise during the day improves sleep, as it can decompress the mind and make someone feel better, as exercising can raise your core body temperature. 60 minutes after completing a physical activity, you start to decline in temperature, which helps you transition into sleep mode better.
Finally: Wind down!
If you feel stressed about any upcoming events, you can try certain tasks to take your mind off it, like stretching and breathing exercises. You can also organize a plan to tackle any upcoming challenges you have soon. Try not to look at your phone or laptop in the minutes preceding your bedtime, as the blue light could harm your sleep. It’s important to feel relaxed while sleeping and this could help you go to sleep faster and feel more rested in the morning.
It may be tough to reduce all the stress in your mind and body before going to bed, especially as midterms start to creep up, but if you give your best effort to do so, that’s great!
In conclusion, a good sleep schedule can lead to good physical and mental well-being. It is also a passive process; it’s not something to be maximized or forced, but something you should protect. With a good, consistent and relaxing sleep schedule, you can approach the new day feeling well-rested and ready for success!
Excellent!