When I was in college, one of the things I struggled with most was sleeping properly. With all the projects and deadlines coming up for all my classes, I was putting up more all-nighters than getting the quality sleep I needed to concentrate throughout the day. The small dorm room and hard beds didn’t do well for me either, which made me sleep less and feel tired throughout the day.
That’s why I can feel a college student (or teen)’s struggle when it comes to sleep. Because of that, I decided to do my research and show you the expert sleep advice for college students and teens!
Whether you’re a teen struggling in high school or a young adult in college, these five expert tips can help you get enough quality sleep for your schoolwork:
Avoid Afternoon Caffeine
While caffeine may be good at increasing your energy levels in the morning, it’s not the best for the afternoon, as the stimulating feeling will last the entire day until night! Per Webmd, It’s best to stop consuming caffeinated drinks like coffee or energy drinks after four in the afternoon (or even earlier). This can impact your sleep for up to eight hours people drink it, as it would increase one’s brain wave activity.
Even if you can fall asleep at night, it wouldn’t be as quality as you’d expect it to be. Instead, keep caffeine in the mornings or avoid it as much as possible, opting for nutritious and energy-inducing food instead.
Do Not Use Electronics Before Sleeping
A lot of students use their laptops and phones, even reading or watching shows before sleeping. While this may seem like an effective way to fall asleep faster, it actually stimulates your brain and the blue screen prevents the melatonin production, which would affect your sleep-wake cycle adversely.
Setting a Consistent Sleep Schedule
One of the best ways to fall asleep faster and consistently is by having a proper sleep schedule. That way, your body clock will get used to the times you’ll sleep, with you feeling groggy at the right hour and waking up naturally without the need for an alarm clock. Make sure that you get at least seven hours of sleep a night, keeping that schedule strict and following it as much as possible.
Schedule your study and homework time before that and prioritize your sleep for better concentration and focus in the morning. All-nighters are NOT recommended, as they destroy your body clock and sleeping habits!
It’s a tough decision to make, but you need to stop using electronic devices at least three hours before going to bed. That way, you’ll be able to sleep quicker and lessen any stress from what you see on your phone or television.
Create an Optimum Sleep Environment
Last but not least, you should make sure that your bedroom is meant for proper sleep. This means decluttering your room to avoid the stress of having a messy area, as well as a comfortable bed. I recommend that you invest in a memory foam mattress, which you can find at getbestmattress. This will help your mind and body prepare for the quality sleep you need.
It’s best to arrange your room in such a way that you have one area for sleeping, another for relaxing, and another for purely work and study. The bed should be associated for sleeping, so your body will know when it’s time to rest.
Practice Meditation Before Bedtime
While this may seem like a waste of time for some, you’ll be surprised with how effective meditation or other relaxing techniques can help with your quality of sleep! They can also be best used for relaxing before or after a test, as well as before your bedtime. It reduces stress and anxiety, which are the two main factors as to why students can’t sleep as well as expected.
Other relaxation techniques include light yoga, a warm bath, or listening to peaceful music before bedtime. Taking at least five to ten minutes of your time for relaxing can really have you sleep faster and better.
Wrapping It Up
Sure, it’s important to finish your deadlines and start studying for your next quiz. However, getting enough sleep is crucial for you to stay focused during your tests and lectures! With proper sleep, you’ll be able to work efficiently and not have a problem with your school work.
Hopefully, this article on expert sleep advice for college students and teens gave you an idea on how to rest well. So don’t wait any longer and look into following any of these tips now!
If you have any questions or want to share your tips and experiences on sleeping properly in college, then comment below. Your thoughts are much appreciated.