{Bedtime Basics: How to Establish Your Nightly Routine}

As college students, you are busy with a variety of things from homework to student organizations, so it might feel like sleep is optional. It's not! Getting enough sleep is key for a healthy body, optimal cognitive function, and a stable mood. In other words, it's a key to academic success.

WHY you need sleep:

• Energy: If you find yourself falling asleep in class or unable to concentrate, you're not getting enough sleep. Napping may seem like the answer but they are not a replacement for consistent nighttime sleep.
• Cognitive Functioning: As you sleep, you learn. Studies have shown that sleep-deprived students do not learn as well and typically perform lower on their school work than those who are getting enough sleep
• Healthy Body: Studies have shown that well-rested people maintain higher levels of leptin, the hormone that signals fullness, and lower levels of a hormone that indicates hunger. Being sleep-deprived actually switches these!

Here are some ideas to add to your bedtime routine to help you catch some more

zzzzzz's

• Wind Down: Create a relaxing routine for before bed. Some things you could include are
• Washing up
• Listening to relaxing music
• Stretching
• Dimming the lights
• Reading for pleasure - not a textbook!
• Power Down: Turn off your technology at least an hour before bedtime. The light from electronics suppresses the hormone that tells your body it's time to go to bed
• Get Comfortable: Your sleepy body needs quiet and darkness but many shared living spaces are the opposite.
• A small fan or recorded nature sounds can neutralize noise
• Earplugs
• Dark curtains or those with light-blocking layers can block light
• An eye mask can block out distractions
• Communicate with Roommates: Roommates may not share your schedule but here are some things you can talk about to help
• Ask that they avoid making noise or turning on lights when you're trying to snooze
• Establish quiet hours
• Set boundaries on social activities and visitors
• Communicate and compromise. If you aren't getting anywhere, consider getting help from your RA

Use these tips to start getting proper sleep. There is a lot going on at the end of the year and getting the right amount of sleep can help you power through!

Adapted from  Bedtime Basics: How to Establish Your Nightly Routine from Student Health: 101 at http://readsh101.com/l/uni.html?id=fccff37d