As students, we’ve all heard time and time again that we need to be getting more sleep. Yet that seems virtually impossible with the nonstop homework, tests, and essays we have to finish. Many of us would choose to stay studying for an hour longer than to spend that time sleeping. But is that really the best choice?
In short, probably not. Many students aren't completely aware of how crucial sleep is to our academic performance. It’s not uncommon for us to only be getting 5-6 hours of sleep every night, when, in fact, we should be getting 8-10.
Before I get into the details, a quick lesson on how sleep even works. There’s two types, REM and non-REM. Non-REM, which happens first, consists of 3 stages. The second two are deeper sleep, and hard to wake up from. That’s why it’s important to time your sleep, both at night and naps, properly. This way, you’ll wake up feeling refreshed instead of groggy.
If you don’t time your sleep schedule well, there are a plethora of effects you may not be aware of. For those of you who participate in sports, your physical activity can decrease. Anyone trying to stick to a healthy diet will have a lot more trouble, as being sleep deprived causes craving for unhealthy foods. Pulling an all-nighter before a big test? Good luck, because chances are it’ll be more difficult to think or concentrate.
These aren’t the only negatives. Sleep deprivation makes daily tasks so much harder. Whether that means getting ready in the morning, or trying to drive to school, you’re going to feel the effects of staying up past midnight for the last couple weeks.
Another thing you probably don’t know about is sleep debt. Anytime you miss a couple hours of sleep, it adds up. Even if your body gets used to the feeling of constantly being tired, it’s still suffering the consequences. Your 12 hour sleeps on the weekends don’t do very much, as it doesn’t reverse metabolic dysregulation, and can end up giving a false sense of recovery. Sleep debt can take more than a week to get rid of, and even longer - possibly months - for your body to make a full recovery.
With all that in mind, here are some tips to help you get a better night’s rest:
1. Create a sleep schedule and stick with it
Try to set a time to go to bed and wake up every day, and, most importantly, stick with it. For example, you go to bed at 10 pm and wake up at 6. Every day. That might seem impossible (who goes to bed before 10?) but trust me, it’ll get easier to fall asleep and wake up once you’re used to it.
2. Create a relaxing nighttime routine
This could be anything that helps calm you down. You could read a book, take a shower, drink some tea, anything to wind down. Just try to avoid screens, as they can keep you awake and lessen your sleep quality. Make sure to get rid of any distractions, such as light or noise.
3. Consider your daily habits
Exercising during the day is great, but try to keep from doing anything right before bed. This can get your heart-rate up and make it harder to fall asleep. Another example is to limit your caffeine intake, preferably don’t drink any less than 6 hours before you go to bed.
4. Be patient!
Getting 8 hours of sleep one night isn’t going to solve everything. You have to consistently be getting enough sleep for you to feel the effects. It’s a process, but it’s worth your time.
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