Cheating Ourselves of Sleep

By Vivian El-Salawy on May 22, 2018

Fast food and drinking aside, perhaps one of the unhealthiest habits of your average college student is the tendency to cheat oneself out of sleep. Between classes, workouts, extracurriculars, socializing, and studying, sleep is the thing we want most but the also the thing we can never seem to get our hands on. Although your summer is made for adventuring (or perhaps internship credits), it is crucial to catch up on the hours of lost sleep from throughout this past spring semester. Here are a few ways for you to healthily catch up on your sleep and get some better sleep as well:

Cut caffeine 

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I know, this is practically a death sentence for a college student, especially coming right out of finals week. However, cutting out caffeine might make you sleepier during the day, but it will greatly improve your quality of sleep throughout the night time (and make it much easier for you to fall asleep from the beginning).

Cool down your bedroom

Some people sleep better in a cooler environment. Sometimes just setting down your AC a few notches may do the trick. Even if you bundle up in a warm bed with some soft, cozy blankets, a cooler environment might be what’s been the issue for you all along.

Clean your room

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Speaking of environment, often times, even just knowing that your bedroom is clean and that everything is put away may help you get some better rest. Typically, a clean bedroom or personal space is implicative of organization. Going to bed knowing that your own personal space is in control carries over to you internally. If your bedroom is under control, your head space can be under control, and you can focus that energy onto something else.

Limit alcohol

Having a glass of wine or two before bed (or even just a beer on a slightly sleepy mindsight) can really push you down the loophole of sleepiness, but interestingly enough, alcohol does decrease your quality of sleep. According to the National Institute of Alcohol Abuse and Alcoholism, although doses of sleep initially improve your sleep as a result of the sedative effects of alcohol, it can eventually result in sleep disturbances in the second half of the nocturnal sleep period. In other words, stick to a glass of water, or some chamomile tea.

Run to the gym 

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Getting in a fair amount of exercise within your daily schedule works miracles. Sometimes, lack of sleep roots from endless anxieties that run through the back of your mind. Letting those anxieties out through an outlet such as fitness may help you get some better rest. In addition to that, wearing yourself out a little bit before bed, then taking a relaxing shower does the trick for many. This is because exercise strengthens your circadian rhythm, and helps you maintain longer periods of slow-wave sleep.

Establish a routine

First of all, say no to naps. If you absolutely need to lie down, do it in small increments. Turn your phone alarm on and nap for no more than ten to twenty minutes at a time. Additionally, set a schedule for yourself. If you go to bed at inconsistent times on a daily basis, then it’ll be difficult for your body to develop a sleep pattern. This also applies on a smaller level. Set a routine for yourself before bed, whether it’s a daily shower in the evening, some journaling, or any other activity that you find relaxing for thirty to sixty minutes before going to bed.

Unplug 

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We love to get on our phones right before bed – check the latest on Instagram or Twitter, maybe watch some videos. Avoid spending time on your laptop or phone right before trying to go to bed (and yes, this includes T.V. too). Anything that emits light electronically makes it so much harder to fall asleep and disrupts your circadian rhythm. If you want to get your eyes tired before going to bed, go for reading a book (in decent light – reading in a low-lit environment can be bad for your eyes).

These are just a few of the things that you can do to help improve your quality of sleep, and help you fall asleep in the first place. There are many other ways that can help you accomplish the above, and if your insomnia is really picking on you, do not hesitate to shoot for therapy, or talk to your doctor. If you’re having trouble sleeping – be proactive and do something about it, so that you can get some safe rest after all.

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