Yes, midterms are finally over, but all this means that we need to start planning our schedules for next semester. Then registration creeps upon us, and before you know it, we’re neck-deep in finals. The stress never stops leaving many of us to lay in bed at night staring at the clock. We tell ourselves that we can get into bed by 12:30 AM, and then be asleep before 1 AM. However, before we know it, it’s 3:36 AM. And then it’s 4:57 AM. And then it’s 9:07 AM and we’re already late to our first class. If the stress surrounding us is the reason we aren’t sleeping, then here’s the good news: we have the ability to get our stress levels under control, and get a good night’s sleep.
If you suffer from stressing and not sleeping, chances are you’re not alone. According to the Anxiety and Depression Association of America, fifty-seven percent of women have trouble falling asleep, and wake up feeling even worse. Robert Rosenberg, the medical director of the Sleep Disorders Center of Prescott Valley in Arizona stated, “Stress can trigger inflammation, muscle aches, memory issues, and fatigue, while skimping on sleep can lead to obesity, heart disease, […] and stress”.
So, fellow stressed-out students, how can we achieve this goal of decreasing stress while increasing sleep?
For starters, here are some things you’re doing wrong:
- Stressing out. Instead of looking at the clock and stressing out that you’ve been awake for the three out of six hours you should be sleeping, take a deep breath and tell yourself that it’s okay. Remind yourself that sleeping patterns shift through cycles, and this is just one of yours.
- Counting Sheep. According to a study from Oxford University, counting sheep actually keeps you awake a little bit longer. Instead, picture yourself in a relaxing setting, such as lying on a beach, and you will begin to drift asleep.
- Keeping the room cozy and warm. Holly Phillips, the author of The Exhaustion Breakthrough, writes that you should keep the room between 60°F and 68°F degrees. Studies show that a low core-body temperature induces sleep, and warm temperatures are a recipe for disaster. Bottom line? Keep your room cool (Brookdale ladies, you may want to buy yourself a fan for those unbearable nights when the radiator is blasting).
- Opening your curtains. The smallest bit of light can lead your brain to thinking it’s time to wake up. To keep your room dark, close your curtains and tell your roommate to turn her laptop light away from you. Also, you may want to cover those blinking lights from the Wi-Fi routers.
And here’s a list of things to do if you’re not already doing them:
- Turn off your computer. I know, this is asking a lot from us college students, but studies show that powering down at least two hours before bed results in having a good night’s sleep. If you really can’t wind down without your computer, experts say that watching a TV show isn’t terrible, as long as you’re watching something boring. In other words, stick to those Friends re-runs on Netflix.
- Do something that calms you. Whether it’s experimenting with makeup or cleaning your room from top to bottom, a mindless, low-energy activity is more likely to help you sleep than lying in your bed trying not to check your phone.
- Make a to-do list. Write down everything you need to do so you don’t worry about it as you’re falling asleep. Chances are you’ll sleep better if you know you won’t forget about something and you’ll get around to it the next morning.
- Stop Worrying. According to researchers at Colorado College in Colorado Springs, if you believe you slept poorly, you’ll feel tired all day. If you tell yourself that you slept really well the night before, your body will believe it, and you’ll feel better all day. Just repeat: “I slept great”.
Granted, decreasing stress and increasing sleep by using these tactics are much easier said than done, however, there’s no harm in trying. If you really suffer from sleeping less because of your stress levels, go ahead and try one, two or all of these helpful tactics. Additionally, the counseling center has great ideas on how to decrease stress in our lives, even if it doesn’t affect our sleep. At the end of the day, you have the ability to decrease stress and increase sleep. Just give it your best shot.
Adapted from Allure Magazine’s October Issue “The Stressed-Out Person’s Guide to Sleep”