How to Get the Best Night of Sleep at University

Staying late at night to cram for a test can lead to sleep deprivation and serious health conditions. You might not be feeling the effects right now, but you will feel its aftereffects in the long run.

You’ll experience daytime sleepiness, brain fog, lack of focus, and headache. These could impact your academic performance and personal relationships.

You won’t be young forever, which is why it’s important to establish nighttime habits as early as now to improve your sleep quality.

Avoid stimulants

Do not drink coffee or alcohol in the late afternoon. These stimulants will make you sleep lightly and wake up more often during the night.

Having a puff of cigarette is also not advisable since nicotine is another form of stimulant. It should be avoided for at least two hours before bed.

Avoid gadgets

Blue light stimulates that part of the brain that keeps us alert, which could change our circadian rhythm. It also suppresses the release of melatonin in our body, making it harder for us to sleep.

Smartphones, TVs, computer screens, and tablets all emit a strong blue light, which is why you should keep them out of reach once it’s time for bed.

Establish a bedtime routine

University students are creatures of habits, and having a night routine signals the brain when it’s time to sleep. This routine includes the same set of calming activities you regularly perform, such as reading, journaling, meditation, or a warm bath.

Create sleep-friendly environment

Sometimes, all it takes is a fresh change of linens to achieve a restful sleep. You can also install blackout curtains in your windows to prevent light from seeping through, or enjoy a favourite scent with an aromatherapy diffuser to lull you to a deep sleep.

Ease late-night cravings

If you’ve had an early dinner, you might experience hunger pangs that could prevent you from falling asleep. Eat or drink something light because a full belly can lead to indigestion, acid reflux, and frequent trips to the restroom. You can try eating some fruits, nuts, or yogurt while drinking lavender or chamomile tea.

Listen to audio sleeping aids

Music is a great alternative to gadgets. You can create a playlist of songs that will put you in a sleepy mood. Color noises can also put you to sleep. If you have noisy roommates in your McMaster student rentals, you can use white noise (a whirring fan, a TV static, or a humming air conditioner) to block the sounds out.

Pink noise is the milder and more soothing version of white noise (nature sounds like waves crashing or rain falling). Brown noise is deeper and stronger than the two (sound of a loud thunderstorm or a heavy rainfall).

Use your bed for sleeping

You might find your bed as the most comfortable place to study, with plenty of space to spread your notes and books around. But when you study from your bed, your brain starts to associate it with school.

You should establish clear lines between where you study and where you rest. So don’t use the bed when studying, doing homework, or any other activity that may cause anxiety.

By using these tips, you’ll have better sleep, as well as better memory, improved grades, and stronger immune system.