We are all always complaining about how we never get a good night's sleep. From being up all night studying, to having to get up for early classes, it seems as if a getting a good night's sleep in college is impossible. Of course, we all have those nights when we say that enough is enough and we crawl into bed early looking forward to 9+ hours of sleep -- but then we can't fall asleep! We end up tossing and turning for a few hours and end up just as drowsy and sleepy as any other day. Don't give up yet, my friends! Here are 5 tips to get a better nights sleep.
1. Eliminate distractions.
You can do it. You can shut your phone off. You can shut the TV off. You can turn off your music. It is much easier and much better to fall asleep in a quiet, dark room. Having your phone vibrate on and off all night is going to keep you up. Blaring your TV isn't going to help you sleep. You have to eliminate these distractions. If you need your phone on for the alarm, set it on "Do Not Disturb" - the alarm is the only thing that will make noise. If you are one of those people that need to have their TV on to sleep, put a short sleep timer on (no more than 30 minutes). They more rest you get in a dark, quiet environment, the more refreshed you will feel in the morning.
2. Relaxation techniques.
Sometimes, especially on our busy days, our mind can't really seem to shut off. That's due to the fact that because of all of our stress and hard work when we lay down to sleep, our body isn't ready to relax yet. Therefore, trying some relaxation techniques may help. Try deep breathing, meditation, stretching, doing some simple Yoga moves, or listening to soothing, lyricless music right before you climb into bed. It will help your body release relaxation hormones that will help you fall asleep.
3. Facemask.
It may sound silly, but sometimes the hardest part about falling asleep is keeping your eyes closed. A facemask, while somewhat funny looking, eliminates the issue of keeping your eyes closed. You will be set in a dark environment, regardless of whether your eyes are actually open or not and your body will be able to fully relax.
4. Melatonin.
Although it should be used as a last resort, Melatonin supplements can help you fall asleep and stay asleep. Melatonin is a natural hormone secreted by the pineal gland that activates your body's sleep activities. Synthetic melatonin is much like a vitamin, and is a consumer product sold at most pharmacies and grocery stores. If taken at the right time and if you take the right dose, it can really aid in falling asleep and staying asleep throughout the night. As with any product, melatonin may cause some side effects. Talk to your doctor before starting melatonin to see if it is right for you.
5. Sleepytime Tea.
Similarly, herbs such as chamomile and peppermint aid in the sleeping process. Many people enjoy a cup of tea before bed, but lots of teas are packed with caffeine, which isn't good for the person who has trouble sleeping. However, most herbal teas are caffeine-free. Sleepytime Tea is a brand of tea that makes their products solely to help people get to sleep. It's infused with many herbs that promote sleep and relaxation. Herbs can interact with certain medications. If you are taking any meds, it's important to consult with your doctor before starting any herbal tea supplement regimens.
