A Guide to Better Sleep for the College Student

1. Make a schedule and stick to it!
Set a time to wake up and when to go to sleep by organizing your day hourly. Remember, this will only be effective if you start your day when you originally planned it.

2. Avoid caffeine before bed
Try to avoid caffeinated beverages such as energy drinks, tea, soda and chocolate, 6 hours before calling it a night. This will allow your body just enough time to digest it and leave your system.

3. Eat about 2-3 hours before going bed
Food has calories, which equal energy! You need them to get you through your day. However, allow your body time to digest your meals for better quality sleep.

4. Hydrate!
Replenish your body with plenty of water throughout your day to keep your body going. Drinking water is really important, to switch things up, add lemon and cucumber with mint or mix in some berries. It is delicious and refreshing!

5. Nap Wisely
Napping is a great way to let your brain and eyes recharge as well as increase creativity to get you through your scholarly duties. Limit your nap to 1 hour maximum earlier in the day. Too long of a nap can interfere with a good night’s rest!

6. Stop screen time 1 hour before going to bed.
Most of us enjoy scrolling through our social media before going to bed, but we need to give our eyes and brain a rest. Our electronic devices produce blue light which signals the brain to stop the production of melatonin, the hormone that stimulates sleep. To keep that production flowing, put your phone down and install apps which project red light instead.

7. Prepare a restful environment.
Know yourself and your preferences that will allow you to get a good night sleep. Do you like soothing sounds playing in the background? Does it need to be pitch black? Do you need a fan on?

8. Associate your bed for sleep and sex only.
Do not do homework or any studying on your bed, that way your brain associates your bed for resting and sleep, among other activities. This will allow you to fall asleep sooner.

9. Meditating and Breathing
Relax your mind and body before calling it a night. This will allow you to slow down your heart rate to a healthy but peaceful level. Learn techniques online with an app or on YouTube.

10. Exercise Regularly!
Exercising has many benefits, if performed a couple hours before going to bed and if it is done on a regular basis it will relax your muscles, reduce stress, and help you fall asleep faster.

By Yesenia Garcia


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