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
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