Grade-A Tips to Getting a Better Night’s Sleep

Most days, it seems like there just aren’t enough hours to get it all done. As college students, whether it’s because we’re up until the wee hours of the morning writing a last minute paper or because we were fist pumping the night away, sleep deprivation is rampant. But it doesn’t have to be that way. The WALK compiled a few tried and true formulas for making your slumber last just a little longer, and a lot more peaceful.

1. Pay attention to your diet: Don’t go to bed hungry or stuffed because that discomfort might keep you up. Also, limit how much you drink before bed to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc on quality sleep, so stay off the cigarettes and coffee and try some herbal tea instead.

2. Get comfy: Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you.

3. Master the power nap: Very simply, the benefits of the classic, 20-minute power nap are getting more recognition.  Carve out small periods in your schedule to take some time for yourself.  So lay back, relax, and indulge in its rejuvenating power.

4. Add physical activity to your daily routine: Regular physical activity can promote better sleep, helping you to fall asleep faster and deeper. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep.

5. Optimize your pre-sleep routine: Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Physically and psychologically stressful activities can cause the body to secrete the stress hormone, cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then casting them aside.

Sweet Dreams!

-Lara Berns

Images courtesy of richmondsmilecenter, ergoflex, healthytimesblog, filipinobook, discoveryhealthjournal, thedivineaddiction.