10 Sleep Hacks Every Student Needs To Know

10 SLEEP HACKS EVERY STUDENT NEEDS TO KNOW When it comes to sleep, there's no hiding the fact that students are one of the most sleep-deprived populations. From house parties and pub crawls to all night long revision sessions, there's many things which distract students from getting a great night's sleep. DESPITE THESE DISTRACTIONS, IT'S IMPORTANT THAT STUDENTS DO THEIR BEST TO TRY TO GET THE BEST QUALITY OF SLEEP EACH NIGHT, ESPECIALLY GIVEN THE NEGATIVE IMPACT WHICH SLEEP DEPRIVATION CAN HAVE UPON LEARNING. HERE'S 10 SLEEP HACKS WHICH EVERY STUDENT NEEDS TO KNOW: 1 Avoid Caffeine in the Evening What: Don't be tempted to drink caffeinated drinks in the evening; stick to water instead. Why: The effects of caffeine can last for up to 14 hours and will prevent you from getting to sleep if drank in the evening. Students are known for their love of energy drinks and coffee and many start their early morning lectures with a caffeinated drink. Do the right thing and save such drinks for then rather than drinking in the evening. Resist the Temptation of an All-Nighter What: Avoid pulling all-nighters either to go clubbing or for some last-minute revision or essay writing. Why: Sleep-deprivation in the short term is known to cause impulsive behaviour, anxiety and forgetfulness. Running on empty when it comes to sleep is never a good idea and all-nighters put students at risk of forgetfulness, low productivity and poor academic performance. A lack of sleep can result in poor grades; avoid at all cost. A Ensure you get Regular Exercise What: Be sure to exercise at least three or four times a week to help get a better night's sleep. Why: Exercise is known to help promote a good night's sleep as well as keeping you wide awake during the day. Despite the common misconception that we feel more tired after exercise, regular physical activity actually helps to sleep well at night. Go for a run, join the gym, play football.the options are almost endless! 4 4 Get into a Sleep Routine What: Get into a routine and go to bed and get up at the same time each day. Why: Having a routine in anything helps us to feel 'normal'and it's no different with sleep. Our bodies love to be in a routine and before long, an alarm clock won't be a necessity. Remember there's no back up alarm of mum at uni! Don't forget to stick to the chosen routine at the weekend too. 5 Sleep with Earplugs in What: Invest in a pair of earplugs and pop them in just before going to sleep each night. Why: Flatmates aren't quiet or careful at 3am so drown out any noises before they become a disturbance. Even if others are going out drinking until the early hours, their return home is likely to be a loud one but the good news is that a decent pair of earplugs will drown out almost any unwanted noises. 6 Relax! What: Take 10 minutes out of each day to relax and chill out. Why: Stress and sleep don't mix well but this can be reduced by setting aside 'me time' each day. Stress is a known cause of insomnia but by taking time to relax and dealing with the underlying cause and problem, sleep-disturbance as a result of it can be reduced or even completely eliminated. / Take a Nap ... But not for too Long! What: Take a nap if feeling tired during the day but not for longer than 30 minutes. Why: According the National Sleep Foundation, a short nap of 20-30 minutes can help to improve mood, alertness and performance. 30 A short nap before 3pm is proven to offer significant benefits when feeling tired and can work wonders for feeling refreshed; so long as the nap doesn't lead into stage 3 of the sleep cycle (after around 30 minutes) as this leaves a groggy feeling! mins 8 Make your Bed a Place Just for Sleep What: Don't study or watch TV in bed. Make sure it's a place just for sleep. Why: Not associating bed with other activities will make getting to sleep easier. Sleep experts advise that the bed should be limited to only the three S's; Sleep, Sex and Sickness. There should be no need to study, watch TV or use a laptop in bed.go to the lounge or sit at a desk! O Understand the Benefits of Aromatherapy What: Use a lavender spray on the pillow or light a scented candle to help promote sleep. Why: Aromatherapy has a number of proven benefits, with lavender having the power to influence quality of sleep. Despite being the last thing many students would think of using, lavender has a surprising ability to help with sleep and is available to buy in various forms including sprays, candles, diffusers and more. 10 Limit Alcohol Intake What: Try to limit alcohol intake to help get a better night's sleep. STOP Why: Even just a couple of drinks can affect the quality of your sleep. Just a few drinks can make you feel like you've had no sleep the next day as the body goes straight into a deep sleep, missing out the first stage; REM sleep. This is when the body restores itself. BROUGHT TO YOU BY SLEEPYPEOPLE.COM Sleepy People.com Sources: http://www.surrey.ac.uk/features/sleep-tips-exam-success http://www.pamf.org/sleep/about/healtheffects.html http://well.blogs.nytimes.com/2013/08/21/how-exercise-can-help-us-sleep-better/ http://www.webmd.com/sleep-disorders/guide/tips-reduce-stress https://sleepfoundation.org/sleep-topics/napping http://psychcentral.com/lib/stages-of-sleep/ https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/alcohol-and-sleep http://collegelife.about.com/od/healthwellness/a/Tips-To-Help-College-Students-Sleep.htm http://campusmindworks.org/students/self_care/sleep.asp http://www.local10.com/education/back-to-school/tips-for-college-students-looking-to-improve-their-sleep-habits the place for a great night's sleep