Last updated on July 3rd, 2024 at 11:05 am
Sleep is the unsung hero in the success equation. It happens each night when your brain tunes up like a luxury car as it files the day’s events and proteins so that you’re fresh and ready to come out roaring the next day. It is the primary reason students should prioritize sleep: even when they’re most tired, it’s about brain power and not just about feeling refreshed. Making quality sleep a priority optimizes brain function, emotions, and health. For sleep-deprived students, these tips are critical for improving your academic performance.
1. Stick to a Sleep Schedule
The more consistent your bedtime and wake-up times are, the better. Get into the habit of going to bed and rising simultaneously every day, including weekends. That’s how your internal “clock” works best and how your mind and body will be primed to fall asleep and awaken “naturally.”
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2. Create a Pre-Sleep Ritual
Create a pre-bed ritual that signals your brain that it’s time to turn off the lights: read a novel (not your textbook!), listen to music, or do some gentle stretching. Dim the lights, and avoid bright screens (e.g., smartphones and laptops). The blue light from their screens can disrupt your pineal gland, which produces and releases the sleep hormone melatonin.
3. Optimize Your Sleep Environment
Turn your bedroom into a place of vital peace to achieve better sleep every night with these four pivotal changes.
● Keep Temperature Consistent: Maintain a cool bedroom temperature, as a low temperature generally promotes better sleep.
● Spend on Quality: Get good sheets and pillows. You can spend more money elsewhere and spend a third of your time on these things anyway.
● Block Noise: Use earplugs or a white-noise machine if noise interferes with your rest. These are effective for sensitive sleepers in loud environments.
● Darken the room: If you live (or sleep) in a dorm, look for a sleep mask to block out the light if your roommate can’t turn off theirs.
With these adjustments, your bedroom can become a place of respite, allowing you to sleep soundly each evening.
4. Watch What You Eat and Drink
Be wary of what you consume too close to bedtime. Large meals, caffeine, and tobacco are all digestive stimulants that will interfere with sleep. You should avoid alcohol (which might relax you to sleep and interfere with your sleep pattern as soon as you’re out) and keep fluid levels in check so that you don’t have to keep running to the loo.
5. Get Active During the Day
You’re more likely to fall asleep quickly and have better quality sleep after exercising, but don’t do it too close to bedtime, or you’ll be too pumped to sleep. Try to finish any vigorous workout at least three hours before bed. It may even help to just go for a stroll.
Rest Well, Learn Well
The benefits of getting enough sleep are much more substantial and profound because they enable academic and emotional success. By optimizing your sleep, you directly enhance your health and the quality of your life.
