At university, you’ll begin to experience a plethora of new feelings; independence, sex, being treated like an adult, hosting impromptu parties in your bedroom and alcohol are common but, as with most things in adult life, there’s a catch or a downside, and here it is, a big slap in the face; many students develop sleeping disorders, such as insomnia.
You can blame all night partying, going to bed at 3 in the afternoon, an irregular routine and lying on your bed all day watching Netflix. But for most students insomnia is caused by study worries and exam stress.
If you find yourself staring at the ceiling, way past sleepy time and all your counted sheep have escaped; then read on for some great tips and methods to induce healthy sleep.
1. Don’t take a nap
I know I’ve been there too; you were out all night partying, you groggily went to your 9am lecture and now it’s 12pm and all you want to do is go to bed. Don’t!
Rethink about taking naps in the middle of the afternoon too. Going to bed at irregular times can reset your body clock and cause you problems in the long run. Ensure you bed and get up at consistent times.
2. Don’t drink before bed
A common reason for not being able to sleep is drinking before bedtime – you should avoid drinking water or other liquids for 2 hours before bedtime.
Otherwise, it’ll wake you up to pee and getting back to sleep afterwards can prove hard, as the need to urinate can actually shake you out of sleepiness thus inhibiting sleep and interrupting your sleep patterns. – try it and see how much better uninterrupted sleep is!
3. Avoid Alcohol
Alcohol – it makes you fall asleep easy but, in reality, it only makes you pass out and it will wake you and you won’t be able to get back to sleep.
4. Keep off the stimulants
Stay away from tea, coffee and cigarettes up to 3 hours before bed -yeah, cigs are stimulants so try to avoid chain smoking sessions before sleep. You should also avoid drinking energy drinks in the evening. And no smoking crack.
5. Keep your bed for sleeping in
Don’t do waking activities, such as eating, using your laptop, playing games, talking on the phone, in or on your bed – if you begin using it for anything else other than sleeping or shagging, you’ll confuse your body into thinking it isn’t bedtime. Reading is fine as that often makes you sleepy – why not catch up with something long, boring and academic from your reading list.
6. Exercise
It’s logical; if you exercise, you’ll feel tired. And it doesn’t need to be any too strenuous, just make sure you do it regularly – a brisk walk, a run for half an hour a day or going swimming every week is sufficient. Whatever activity you choose to do though, don’t do it within a few hours of going to bed as raising the heart rate will stop you from being able to sleep.
7. Yoga / Meditation
Performing a few calm, relaxing stretches is very advantageous, helping you to relax mentally your body to wind down and prepare for sleep.
8. Talking
Stressed with exams? Worried about anything? Suffering with homesickness? It’s always good to talk to someone, whether a family member or friend. This might give you peace of mind and less worries at night.
9. Avoid too Much Screen Time
Being on your phone, laptop, tablet or watching too much tv late at night can stimulate your brain and keep you awake. Try to avoid screen time 30 mins to 1 hour before bed. Possibly read a book instead.
10. Get in a Routine
Okay this is a challenge as a student, but try to get into a routine of going to bed not too late and try to wake up early. The earlier you wake up, the more tired you will usually be when it gets to night.
Insomnia is a huge problem especially if you are a student and it can affect your grades if you don’t get it under control. Hopefully our recommendations have given you some ideas for dealing with insomnia and will help you to get a better nights sleep.