When it comes to sleep, students are often guilty of being a little too loose with their interpretation of the rules. Late nights followed by rude awakenings from early-morning lectures are considered part and parcel of university life. However, as difficult as it may seem, finding the balance between healthy sleep and getting the most from your college experience is possible.
A healthy sleep routine comprises many elements. Good sleep isn’t just about the amount of hours you get each night—it’s just as important to focus on the quality of your slumber. But, with so many distractions and commitments to contend with, what can college students do to establish and maintain a healthy bedtime routine? In this guide, we explore three key things to think about.
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Focus on your environment.
Whether you live in shared dorms or private accommodation, there are lots of things you can do to make your bedroom more comfortable and conducive to a good night’s sleep. Naturally, your nighttime environment will have a huge effect on the quality of your rest, so it’s important to invest the time in getting it just right. There are three key areas to think about:
- Light. If you’re affected by external lights like streetlamps or the sun in the morning, consider investing in blackout curtains. If you’re renting and don’t have the freedom to make such changes to your room’s design, an eye mask can be just as effective at blocking light.
- Temperature. There are so many ways to regulate the temperature of your room, from using heating/cooling appliances to thinking about the type of bedding you use. Experts suggest the ideal bedroom temperature is around 65ºF (just over 18ºC).
- Noise. Noise levels can be one of the more difficult things to manage—especially in shared accommodation. Using earplugs or soundproofing your room can help to create a quieter, more peaceful environment.
Create a study schedule.
Especially during exam season or as deadlines start to loom, it can be tempting to study later into the night than you usually would or even—in extreme cases—pull an all-nighter. However, while it may feel like a more productive use of your time, compromising on your sleep schedule will negatively affect your studies in the long run. Not only will you feel sluggish and find it harder to concentrate the following day, but lack of sleep will impair cognitive performance and memory.
While the odd late-night study session is an often unavoidable part of the college experience, organizing your academic responsibilities can help you feel more in control and make these instances less frequent. Look at all of your modules and the deadlines for each so you can prioritize your time during the day and ensure you’ve covered everything in enough detail. There may be some topics you need to spend more time on than others, so factor this into your study plan. Plus, it’s always good to leave a buffer in case you need to recap on something again or fall ill.
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Think about screen time.
Whether or not the blue light emitted from our devices interferes with our circadian rhythms remains a hotly debated topic, but we do know that screen use indicates to our brains that it’s not yet time to switch off, making it harder to drift off or stay asleep.
If you have to study into the evening, try to rely on physical notes or books rather than your digital devices. And, when you’re done studying, be sure to find a more relaxing activity that’ll help you to wind down. Whether that’s reading, listening to peaceful music or perhaps practicing some mindfulness, experiment with different things that don’t involve your phone—your sleep routine will thank you for it.
Prioritize sleep for a better college experience.
Regularly getting enough sleep will not only help you to feel more healthy in yourself, but it will also benefit your academic performance. In fact, research suggests that your learning ability can be lowered by as much as 40 percent when you’re not sleeping properly. Don’t let your studies get in the way of a good sleep routine; experiment with different approaches to find something that suits you and your lifestyle.
Image by Africa Studio — Adobe Stock — Asset ID#: 192115395; Sketch effect by Jared Gould using AI.
