A lot of students struggle with a sleep schedule and that is absolutely normal. When studies occupy all time during the day there is no other way but to leave time for social media, friends, and entertainment at night. But that can cause some bad mood or even health problems, so you might want to check out these 9 tips for better sleep and for keeping your sleep schedule correct.
1. Be sure to Understand how the light “works”
One of the ways to fix your sleep routine is to understand your exposure to light. When you are affected by light, your brain stops producing melatonin (the sleep hormone). And that makes you feel awake. Darkness tells your brain to make more melatonin, so you feel sleepy. So, at night, make yourself sleepy by turning off or at least lowering bright lights. You also should avoid glowing electronic screens from computers, phones, or television, because they are the ones who can stimulate your brain for several hours. But in the morning exposing yourself to the light can help you to wake up. Try to open your curtains, go for a walk, or relax on the porch – this might help you to rouse.
2. Do some relaxing exercises
Every evening leave a bit of time for yourself before going to sleep and do some relaxing exercises. It can be yoga or some meditation, maybe deep breathing or stretching. If none of that helps you can always try to drink some caffeine-free tea and relax in that way.
3. Noise regulation
To sleep in a quiet area is a must for a good rest at night. Even if you are sleeping, your brain is still processing every sound you hear, and that of course doesn’t let your brain rest normally and qualitatively. It is important to put your phone in silent mode or to turn off your TV before going to sleep. But if you are living in a really noisy neighborhood you might want to use white noise (fan, air conditioner, humidifier, air purifier, etc.), which masks environmental sounds and helps you to get your earned quality sleep.
4. Don’t warm too much
When your body feels that you are getting ready to sleep, your body temperature drops. A chilly and cool temperature in the bedroom (from 15℃ to 19℃) will help you to feel good and comfortable. Scientifically proven that temperature under 12℃ or higher than 24℃ can disturb your slumber. So, be sure to take care of that!
5. Do regular workouts
It might not be the thing you want to do the most, but it can help you to fix your sleep schedule quite quickly. You do not have to do full workouts with heavy weights every day, it is enough to do some 30 minutes aerobic 5 times per week. But you will see, that really will help you with your sleep mode.
6. Be Comfortable
Make sure that your bed, all pillows, mattresses, and sheets would be comfortable for you. Be sure to well match the firmness of your sleeping things. Because bad preparation for your sleep (old matrasses, dirty sheets, or unfitting firmness) can cause you aches and pains. Experts even recommend replacing your pillows every two years and your matrasses every ten years.
7. Regularity is the key
If you really want to fix your sleep regime choose a bedtime and the wake-up time. Stick with these two every day even on your days off, weekends or holidays. Even if there is some occasion try to avoid staying up late or sleeping in for too long (make it not more than two hours difference from your chosen time).
8. Try not to take naps during the day
Try to avoid or skip the naps. Long naps can cause you insomnia at night. But if you really have to take a nap, and you cannot hold it anymore try to make those naps as short as possible (up to 30 minutes). And be sure to take nap till 15’o clock, because otherwise, you will have a lot of struggles sleeping at night.
9. Start eating early
If you like eating late, you not going to like it, but your sleep schedule will love it. You have to eat dinner around the same time every day and also eat it about 2-3 hours before sleep. It also matters what you are eating, so make sure not to eat very “heavy” food before sleep. If you are hungry less than an hour before sleep, eat some light snacks which include carbs and protein. Also, do not drink coffee, tea, energy drinks, or alcohol.
These 9 tips will help you to reduce your problems with sleeping and also will fix your sleep schedule nice and good! I hope you will start feeling better after trying these 9 tips! Good luck!