With reading week quickly approaching, I’m sure I speak for many university students who will be catching up on sleep during their week off from class. For many students this will be a good time to practice some good sleep hygiene in order to really rest up.
Just like many other university students, I have experienced my fair share of sleep deprivation. University students deal with copious amounts of work, which often comes at the cost of sleep. I know I am not the only university student who has felt actual guilt in going to bed instead of continuing to study all night for a test or midterm the following day. In addition to large quantities of work, university students deal with high levels of stress and anxiety, which takes their toll on both the quality and quantity of one’s sleep. These factors have such an impact on our brain, that although we are physically exhausted, we can have trouble getting a good night’s sleep. Although it can be hard to get an adequate amount of sleep while studying at university, the importance of sleep for our mental and physical health cannot be overstated. We can ensure we get a good night’s sleep by practicing good sleep hygiene.
Four years ago, if you had asked me what sleep hygiene was, I would not have been able to give you an answer without doing a quick Google search first. Now, having dealt with difficulty sleeping, I would define it as the practices I undertake everyday before I go to bed in order to ensure I fall asleep fairly quickly, stay asleep and actually wake up feeling rested. This helps me get the best sleep possible. For each person, these practices can vary based on what they find works for them. However, there are some common practices which tend to be helpful for the general population.
- Avoid studying in bed: although it is super comfortable, limiting activities other than sleep and sex in bed is helpful so that your brain associates your bed with the activity of sleeping.
- Create a relaxing bedtime routine: practice habits like reading, mindfulness, meditation or yoga so that you can go to bed with a relaxed, clear mind.
- Limit later caffeine intake: although it is not easy, limiting the amount of caffeine you consume in the afternoon and evening can help you fall asleep quicker.
- Reduce screen time: this can be very difficult for students as much of our work is done online, but where possible, try to reduce the amount of time you spend looking at an electronic screen before bed. The blue light emitted from screens prevents our brains from releasing melatonin, our sleep-inducing hormone.
- Create a good sleep environment: an optimal sleep environment is a clean and quiet space with a cooler temperature. You can create an environment that works for you by using things like a fan, blackout curtains, a sleep mask or white noise.
- Establish a sleep routine: try your best to get up and fall asleep at the same time each day. This helps to get your body onto a schedule and can improve your quality of sleep.
- Practice healthy lifestyle habits: eating a healthy, balanced diet and exercising regularly where possible supports good quality sleep.