Maintaining a regular sleep schedule can be difficult, especially as a college student. However, maintaining a consistent sleep schedule is vital to a healthy lifestyle. Not getting enough sleep can lead to serious health problems. Try these tips to get your sleep schedule back on track.
Have a consistent routine
Plan your days and have a set time when you go to bed. Try to keep this routine consistent even on weekends. No matter what day it is, it’s best to have a consistent bedtime to make falling asleep easier and faster. With a fixed schedule, staying busy throughout the day can also help you get tired once it’s time to go to bed. You can do this by incorporating light exercise, such as light aerobics, into your daily routine to promote better sleep. If you like intense workouts, avoid exercising an hour before bed. Instead, it’s best to exercise an hour or two before bed.
Come out in the sunlight
Exposure to sunlight early in the day can make it easier to fall asleep as well as improve quality of life. So instead of sleeping in late, go for a walk, ride a bike, or hit the beach and sunbathe.
Avoid naps and sleepless nights
Taking naps longer than 30 minutes during the day can make it hard to sleep at night. But if you really need a nap, it’s best to take a power nap. A to study conducted by NASA shows that the perfect power nap is 26 minutes. Power naps can also be beneficial because they help relieve stress and increase alertness. For those of you who like to stay up all night, know that staying up all night won’t help reset your sleep schedule for the next day. Instead, sleepless nights will further disrupt your routine and quality of sleep. That said, staying up to study for a test or do homework will only ruin your day and leave you sleepless.
Prepare your sleeping space
The best way to prepare your sleeping space is to turn off all the lights in your room (including your phone light) and reduce noise. Any type of light can prevent you from falling asleep, especially the blue light that comes from your phone. Sleeping in a room with a cooler temperature, between 60 and 67 degrees Fahrenheit, can also help you sleep better. Another way to prepare your room is to use a diffuser with essential oils like lavender, peppermint, sandalwood, or marjoram. A few drops of these oils in a diffuser or in a pot of boiling water will do the trick.
Avoid large meals before bed
Heavy meals, like a cheeseburger and fries, before bed will keep you tossing and turning at night. Spicy foods should also be avoided because they can cause acid reflux and heartburn. Instead, try to eat foods that promote better sleep, such as almonds, turkey, and fatty fish. Almonds are a natural source of melatonin that can improve the quality of your sleep by regulating your internal clock. Turkey is rich in protein and contains the amino acid tryptophan, which also produces melatonin. Fatty fish like tuna and salmon contain omega-3 fatty acids and vitamin D, which increases serotonin production.
Avoid caffeine before bed
Drinking caffeine a few hours before bed will keep your body and mind alert because caffeine is a stimulant that will disturb your body’s natural way of falling asleep. Try to avoid drinking coffee or energy drinks in the afternoon, and especially before going to bed.
rest your mind
Instead of using your phone before bed in an attempt to ease your mind, try taking a relaxing bath by adding a lavender bath bomb and playing soothing music. Keeping a good book next to your nightstand and reading before bed can also be a better option to relax your mind. If you’re looking for something less energy consuming, meditating to relaxing music or guided meditations will help you clear your mind and body right before bed.
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