Picture this: It’s the night before a big exam and you’ve been tossing and turning in bed for hours trying to fall asleep. Can you relate? We know how important sleep is in college – it’s practically a hobby! That’s why we rounded up these eight hacks for getting a better night’s sleep.
1. Adjust your naps.
A quick power nap is fine, but if you’re nodding off for more than an hour it’s going to be tough getting back to sleep at night. Try limiting your naps to 45 minutes or less.
2. Ditch the technology.
Jumping into bed and scrolling through your Instagram feed sounds like the perfect way to unwind, right? Unfortunately, the blue light emitted from your phone actually hinders your sleep. This also includes your iPad, e-reader, and TV – so ditch the tech at least an hour before you catch some Z’s!
3. Stick to a routine.
Did you know your body has an ‘internal clock’ known as a circadian rhythm? Basically, your body will get used to your sleep schedule if you stick to a regular bedtime and wake up time.
Pro tip: Keeping the room dark before bed and turning on a bright light when you wake up helps your circadian rhythm as well!
4. Be smart about caffeine.
Relax, you can still enjoy that mocha latte each day – just be smart about when you consume it! Caffeine can stay in your system for over 8 hours (Wow!), so you may want to rethink that afternoon coffee fix.
5. Find a way to wind down.
Trying out different relaxation methods, like meditation or guided imagery, can help clear the mental chatter that usually keeps you up. Not really your style? Reading a good book works just as well!
6. Exercise regularly.
According to the National Sleep Foundation, regular exercise actually improves the overall quality of sleep you get. Just make sure not to exercise too close to your bed time!
7. Eliminate excess noise.
Little noises throughout the night are disruptive to your sleep. You probably don’t have control over all the footsteps going on outside of your dorm, but you can invest in a white noise machine or a fan that will cover it up. The consistent noise will relax you instead of distract you.
8. Be careful about eating around bed time.
The bottom line is that food gives you energy, which you don’t want when you need to wind down! Going to bed on an empty stomach can be just as distracting, though. If you need something to hold you over until morning, simply opt for a small, light snack.
Did any of these work for you? Share your feedback in the comments below!