We all have developed habits overtime, some good or bad that have become part of our daily routines. If you’re anything like me then you’re reading this post because going to bed late has become part of your daily life. In this post we’ll discuss the strategies to help students like you sleep better. A lack of sleep affects everyone differently but particularly for me, I find it difficult to function normally the next day. I feel tired, lazy and unfocused, just thinking about the chance I get to take a nap.
As we discussed in my previous article “Why is Sleep Important For Students ?”, the time required for teenagers is 9 to 10 hours a night while the time required for adults is 7 to 7 and a half hours per night.
5 Strategies to Help Students Sleep Better.
Strategy #1: Screen Curfew
A way to combat this is to set a screen curfew, 1 or 2 hours before you sleep and remove all electronic devices. Do other activities such as taking a warm bath, journaling, reading or meditation that gets you in a frame of mind to sleep.
Strategy #2: Create a Sleep – Friendly Environment
Given your body’s internal biological clock, you want to keep the room cool and dark, indicating to your body it’s time for sleep.
Strategy #3: Relaxation Techniques
As a student you are constantly thinking about assignments that need to be completed, exams that are coming up or maybe an argument you had with your parents or friends that day. Sometimes all you need are relaxation techniques to calm your mind.
These can include:
- Deep breathing exercises.
- Journaling about your thoughts.
- Practicing gratitude by writing down 3 days you are grateful for that day.
- Spending time in prayer and meditation on scripture.
Strategy #4: Create a Study Schedule
Break down big projects or large amounts of notes and just try bits everyday. If it’s just 30 minutes for the day, sometimes the hardest part is starting.
You may think that you’re being productive and it increases your chances of getting better grades when you’re studying late. However, the reality is getting enough sleep actually helps to strengthen your memory in the long term.
You can dive deeper into fascinating studies of sleep and its effects on our bodies and minds by clicking the image below:
Strategy #5: Limiting Stimulus
Lastly, avoid heavy meals that may disrupt your sleep because of that internal biological clock you have. Eating lighter snacks is better. You should eat at least 3 hours before going to bed. By snacks I mean something that is not high in sugar or fat, like everyone’s favourite, ice-cream.
And for all my coffee addicts out there, yes, I know it’s hard, but drinking caffeine in the morning instead of caffeine in the evening is also better for getting well rested.
You can check out more medical facts about eating before bed by clicking the image below:
Conclusion
Given all of these strategies, it can be overwhelming, don’t try to do it all at once but rather take it one at a time. Taking small, manageable steps toward healthy sleep habits can help you see gradual improvements. And remember prioritizing sleep improves not only your energy levels but also your focus, mood, and academic performance.
BSc Psychology & Management, University of the West Indies
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