I know what you're thinking. "Sleep?" The concept seems so foreign right now because of midterms and holidays and basically everything that college life entails. I have been slacking on giving myself the proper rest at night, opting for short naps during the day. I have felt my habits' repercussions on my body and let me tell you, it is not fun. I'm assuming these will be taken with a grain of salt. However, if I can even remind myself to wind down about an hour before bed, or turn off electronics earlier, then I will have done something.
Turn off electronics.Â
Blue light emitted from electronics can really mess with your circadian rhythm. I am guilty of this myself; I like to fall asleep with the tv playing in the background. I can always feel this decision the next day because I don't sleep well. I tend to not sleep deeply and I normally wake up with a headache. Try turning off all electronics about half an hour before you actually fall asleep.
Don't eat right before bed.
Dietitians tell you this for healthy lifestyles as well. While going to bed hungry is more difficult, eating right befoer bed can disturb the way in which you sleep. It also may increase the probability that you have to get up to go to the bathroom at night.
Limit caffeine intake
A cup of coffee never hurt anyone! Just limit the amount you drink during the day and what times you drink it. The more you drink, the longer it takes to come down from the caffeine high. If you drink it later in the day, it is more difficult to fall asleep at the time you want.
Keep your sleep schedule consistent
Try to wake up and go to bed the same time every night. I struggle with this myself. I tend to stay up later on nights that I'm studying for tests or nights that I'm going out. In turn, the time that I wake up fluctuates widely. By keeping this schedule consistent, you will align your circadian rhythm and sleeping will become so much easier for you.
Take a melatonin supplement
If you're having a little trouble sleeping, melatonin can help! It is most effective when taken when it is actually needed. Also, I don't know who needs to hear this, but don't fight it. The supplements make you sleepy for a reason!
Avoid long naps
If you're taking a nap, try to limit it to 15-20 minutes. Anything longer than this will first defeat the purpose of a nap and just leave you groggy, and it will mess up your sleeping schedule. I, for one, need to practice what I preach. I let myself go into REM cycles when I nap!
Exercise during the day
Not only is this a good idea to combat a sedentary lifestyle, but can also help you sleep! The harder you exercise, the better your sleep will be. Try to finish strenuous exercise at least three hours before bed, though. The adrenaline can end up keeping you awake if you aren't smart about timing.
Try deep breathing exercises.
Inhale for 5 seconds, hold for 3 seconds, exhale for 5 seconds, hold for 3 seconds, repeat. This is the breathing exercise that I have adopted. It absolutely does not have to be this exercise, but they can help promote relaxation, making a good night sleep that much more attainable.
Reserve the bed for sleeping... and specific activity.
By only allowing yourself to hang out in bed before sleeping at night or during intimate activity, your brain will associate bed with only sleeping and sex, making it much easier to wind down at night.
Keep your room cool
I am a huge advocate of sleeping in the cold, mostly because I think people that want to sleep in hot environments are psychopaths. A bedroom that is too hot or too cold will disturb your sleeping patterns and may even wake you up in the middle of the night. The ideal temperature for a room is 65 degrees.
