We have all heard our parents, teachers, doctors, and pretty much everyone else that you must get 7 to 8 hours of sleep per night. This seemingly simple task can be quite challenging to achieve with the daily responsibilities and busy schedules that come with studenthood. A consistent sleep schedule may prove quite helpful when it comes to ensuring that one gets the recommended number of hours of sleep.
Written by Kimia Asgari
The first step in creating a healthy sleep schedule is to decide on an ideal time to get up in the morning, and then determining a bed-time accordingly, within a range of 7-8 hours prior. Once these two times are set, developing an end-of-day ritual to help relax and wind down before bedtime can help set a certain mood and ensure you feel sleepy easily.
Once your sleep schedule is made, try your best to maintain it. This does not mean that you need to sleep at the same time each night; it simply implies that you should restrict the changes in your sleep schedule to less than an hour. A consistent sleep schedule will reinforce your circadian rhythm — the body’s natural cycle of wakefulness and rest — leading to more restful sleep. In turn, better sleep habits can improve productivity, focus, energy levels, and overall health. Here are some tips for maintaining your sleep schedule:
Screen time
Try to stop using electronic devices about 30 minutes before heading to bed. The blue light from the device screens can interfere with the circadian rhythm and “trick” the brain into believing it is not actually time for rest and sleep. Also, using electronic devices, especially social media, can trigger unnecessary stress before bedtime, making it more difficult to relax.
The 20-minute rule
Once you get in bed, try to fall asleep by closing your eyes and trying to remain as still as possible. Studies have found that, on average, if a person does not move for about 15 minutes, they will fall asleep. However, if 20 minutes pass and you still have not fallen asleep, get out of bed and do a relaxing activity like reading. Afterwards, head back to bed and try sleeping again.
Food
Discomfort can make it more difficult for the body to relax and sleep. Therefore, you should make sure that you are not hungry or too stuffed before heading to bed. Avoid stimulating foods such as coffee, tea, and alcohol before bed to increase the chances of a more restful night.
Naptime
A 20- to 30-minute power nap can be a great strategy to re-energize yourself during a busy day when you need all the extra energy you can get. However, to maintain your sleep schedule, napping for more than 30 minutes, especially towards the end of the day, should be avoided as they can interfere with your nighttime sleep. Set your alarms and avoid clicking that ‘snooze’ button.
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