When you’re busy trying to balance academics with a social life, it’s easy to prioritize things over sleep. Or the stress of your day may cause you to have trouble falling or staying asleep. Here are some tips to train your mind and body to sleep when you need it to in order to maximize your energy the next day!
1. Keep a consistent pattern
Try to sleep and wake up at a similar time each day so that your body can get into a rhythm. Consider what time you need to wake up each day of the week and plan accordingly. For example, if you have 8:30am classes three times a week, you should try to get into the habit of being awake by 8am everyday so that you can adjust yourself to be alert and productive by 8:30 in time for class.
2. Stay away from blue light before bed
There is a lot of research about how lighting can affect your brain’s natural rhythm. To avoid confusing it, try to avoid screens at least 60 minutes before bed. If this is hard for you, try starting with 30 minutes or using a blue light filter such as nightmode. You can also download apps to help control your screen brightness and blue light emissivity such as f.lux on PCs. This app will adjust the amount of blue light as well as your screen’s brightness based on the time of day as well as when you intend to sleep and wake up.
3. Set your room for optimal temperature and humidity
If you often feel uncomfortable during the night such as sweating, shivering, runny nose, or sore throat, you should invest some time in figuring out what the ideal sleep conditions are for you. Especially if you live in a student house, each person probably has different preferences. You can get a portable heater, fan, humidifier, dehumidifier, etc. to make your room the most comfortable for you. If scent is also a factor, you can also get a diffuser or candle!
4. Establish a nighttime routine
Try to keep the same bed time routine every night so your body can be trained to be tired and sleepy at the end of it. You’ll feel more relaxed and probably fall asleep faster this way. A simple yet manageable routine is great self care that can include things like stretching, going for a quick walk, drinking a caffeine-free warm drink, reading a chapter of a book, preparing your outfit for the next day, making a to-do list, etc. You can even get a heat pack or meditation app to help calm yourself down. Play around with what puts your mind and body at ease and stick to it!
5. Train your brain
You can train (or trick) your brain into being tired when you want it to by keeping simple habits. A good one is to avoid your bed during the day, especially if you are studying or trying to be productive. By only using the space to relax and sleep, laying down at the end of the day will feel even more rewarding and comfortable. Another tip is to change out of your pyjamas during the day so that they are only used for sleeping. Wearing a “street” outfit while studying will also help you feel a sense of normalcy in this age of online learning.
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Safe talk
Upstander
Allyship
Meditation