7 Surprising Ways To Sleep Better In A College Dorm
For those of you who are attending college far away from home, this is a time of new found freedom and independence. You’ll look forward to the next several years cramming for major exams, chasing deadlines, meeting new friends, participating in extracurricular activities, crashing frat parties, and many others.
However, having an erratic schedule and being sleep deprived will surely wreck havoc on your overall health. Also, most students will soon realize that the growing demands of college may lead them to develop unhealthy sleep habits.
No matter how crazy your college life gets, you must prioritize getting adequate sleep. Here are 7 effective tips to help you.
1. Avoid caffeine and/or alcohol consumption
Most students believe that drinking a few beers can assist them in falling asleep. On the contrary, alcohol will only make you take frequent trips to the bathroom and degrade the quality of your sleep. Likewise, caffeine can stay in your system for 6 to 7 hours. So it is better to refrain from drinking caffeine after lunch time.
2. Create a dark and quiet sleep environment
Living in a dorm has many challenges. You may have a roommate who likes to stay up late and keep the lights on. There may be instances where people next door are having a party and making a lot of noises. The best way to solve this is by having a good sleep mask and a pair of ear plugs to suppress the distracting lights and ambient sounds.
3. Refrain from eating food with high sugar content
If you eat snacks that contain high carbohydrates and sugar at night, your body will burn them fast and stimulate your brain. You’ll end up wide awake and develop a dependency on sugar. When your blood sugar level drops, you’ll become hungry or crave for snacks. So try to limit your food consumption to three meals each day with minimal snacks in between.
4. Keep a regular sleep schedule
It may be tempting to stay up late during weekends if there’s a party happening or you just simply want to binge-watch your favorite TV series. But throwing off your circadian rhythm will make it difficult for you to fall asleep when you want to. Make sure you have a fixed time to sleep and wake up, even on weekends. This way, you can help maintain a healthy internal body clock.
5. Make it a point to exercise regularly
Squeeze in at least two hours of exercise before going to bed. You don’t have to perform an intensive exercise routine. A simple brisk walk around the campus or nearby park can do the trick. Give your body time to unwind and release stress before going to bed.
6. Take a nap every chance you get
Napping has many health benefits. It can increase your alertness, boost creativity and memory. Taking a nap is much better than drinking a cup of coffee when it comes to making you feel refreshed and energetic. A 20-minute nap can improve your overall performance by 34% and alertness by 54%, according to a study by NASA.
7. Put all your electronic devices away
This includes your iPhone, laptop, tablet, and video games. Your gadgets can act as a stimulant, just like coffee. Read a real paperback or hardcover book if you want to unwind before going to sleep. If you need to use your mobile as an alarm clock, try to use a wake-up light instead.
Your college life doesn’t have to be filled with sleepless nights and poor habits. By making smart health choices, you’ll get enough sleep and ensure that both your mind and body are in excellent condition for learning.
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Pierre Angela Cruz is a marketing specialist for Bedding Stock, an online retailer of high-quality memory foam mattresses at affordable prices. The company has a wide selection of sleep products and offers free delivery.