By Sarah Offenberg, Staff Writer
As the weather starts to warm up and we near the end of the school year and the beginning of summer, it is natural for students to start feeling the inevitable “burnout.” Assignments pile up, and all we can think about is getting through that final push. Feeling tired and maintaining focus can be understandably difficult during this time. That is why getting an adequate amount of quality sleep should be prioritized – especially now. Sleep is one of the main key ingredients to having overall good health.
According to the NIH, experts recommend “that adults sleep between 7 and 9 hours a night.” Sleeping the recommended amount of hours along with getting good quality sleep matters in many different areas of your health. Other than the obvious facts such as poor sleep making you more irritable or making it harder to stay alert during the day, having poor sleep, according to the NIH “is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.” Below are a few ways to help you get better sleep and make it through the rest of the year a little less tired.
- Avoid screens before bed
What you’ve heard is true, the blue light and the many distractions on your phone make it harder for you to fall asleep as well as make the quality of your sleep worse. It is recommended that you shut off and put away all of your electronics well before you start winding down and go to sleep. While this might sound daunting, try to work your way up to putting your phone away an hour or so before you go to sleep. Little by little see how this impacts your sleep.
- Get exercise during the day
Getting exercise during the day is healthy for numerous reasons, however, one of them is that it helps you sleep better. The NIH reported that sleep “increases the production of melatonin, a hormone that regulates sleep-wake cycles. As a result, physical activity can assist in falling asleep faster and sleeping better. Second, physical activity reduces stress, which is a typical impediment to falling and staying asleep.” Whether it is taking a long walk, trying out yoga, swimming or working out at the gym, making sure to incorporate exercise into your daily routine will significantly help your overall well-being and sleep quality.
- Avoid caffeine late in the day
While it can be tempting to have a late afternoon latte, having caffeine midday can affect the quality of your sleep. Sleepfoundation.org recommends that you “Avoid caffeine at least 8 hours before bedtime to ensure better sleep quality.” Caffeine is a stimulant and can interfere with your ability to to fall asleep as well as to stay asleep, so consider cutting back on caffeine or making sure to drink it only early in the morning.
- Be consistent
Last but not least, having a consistent bedtime schedule and sleep time can help you stay on track to have better sleep. Set an exact bedtime for yourself and allow yourself a few hours leading up to your set time to go to sleep. Establishing a set bedtime routine helps signal to your body that it’s time to wind down and prepare for sleep. This will help you fall asleep and stay asleep easier throughout the night. Try it and see how sticking to the routine for at least a week can help you maintain a healthy sleep flow.
I hope that as this school year comes to an end, you do not merely push through these last few weeks, but actually succeed and enjoy every day. While school can be stressful and tiring, I hope that you can maximize your time in college and maybe even achieve better and higher quality sleep. Taking care of your physical and mental well-being is vital for academic success as well as overall happiness. Remember to prioritize self-care, and get some quality sleep!