Did you know that the best way to maximize academic performance is to study and get a good night’s sleep? Unfortunately, most college students rarely get quality sleep throughout their educational journey. This can be because of behavioral or psychological reasons. During the exam period, students often pull all-nighters in an attempt to cram the course material.
Changes in sleeping patterns are also caused by increased working hours, watching television, or scrolling their phones before bed. Doing other activities when you should be resting will leave you sleep-deprived, increasing the risk of academic failure. So how can a college student make it a daily habit to get quality sleep? Read on to find out.
Turn Off Your Phone
College life is about gaining independence to chart your own life while gaining the skills and knowledge needed to succeed in a career. However, the academic workload often causes sleep deprivation which can be a big obstacle to maximizing your success in college. If you are going to sleep late and wake up early, you need a quick lifestyle change because chronic sleep deprivation negatively impacts learning, performance, and memory.
One issue that might be causing you not to get enough sleep is your phone. The blue light emitted by phones decreases melatonin production, making it harder to fall asleep. Using the phone at bedtime also increases the chances of seeing content that increases alertness. To ensure you get quality sleep daily, make it a habit to leave your phone far away from the bed so that you won’t be tempted to check it during the night. In case you have to leave it next to your bed, put it in silent mode or set it in such a way that it only rings when certain people call.
Reduce Your Academic Workload
College is known for its extreme academic workload. Assignments due in a few hours, yet barely written the introduction can make it harder to fall asleep. Heavy academic workloads are a great source of stress and anxiety for students at all educational levels. If you are often doing homework at night.
Luckily, if you need help comprehending a challenging topic, you can buy essay or check GradeMiners.com Introduces Rush Order Essay-Writing Service to Pay for Essay that you will get in a few hours. Another way to deal with the academic workload is to schedule time to complete assignments so that they don’t pile up. Make it a point to stick to a schedule to help better plan your time.
Avoid Late Night Alcohol
People often assume that alcohol causes drowsiness, so it’s likely to be a sleep aid. On the contrary, it reduces the quality of sleep, especially when consumed late at night. Yes, it may cause you to sleep faster, but once the alcohol effects leave your body, you become wide awake. Overall, alcohol shortens night’s sleep and causes disruptions, thus contributing to sleeplessness.
Furthermore, alcohol tampers with melatonin, thus disrupting the sleep cycle. Therefore a student who wants to get quality sleep should avoid consuming alcohol before bedtime. You can substitute alcoholic beverages with warm milk, a smoothie, or herbal tea with ingredients such as chamomile that is known to be a sleep inducer.
Exercise for Better Sleep
The immense benefits of exercises have long been documented. Regular workouts prevent obesity and reduce the risk of other health issues. It also promotes relaxation and results in quality sleep. However, you can reap the benefits of exercise by not doing it right before bed. The trick is to focus on the specific exercise and be mindful of the time. For example, moderate evening workouts don’t affect sleep. Besides, not all physical activities are equal.
Some are more intense or vigorous than others. Doing moderate exercises such as walking, swimming, biking, and yoga a few hours (1-3 hours) before bedtime will ensure a good night sleep. If you must do vigorous exercises such as heavy weight lifting, complete it hours before your sleeping time to give the body enough time to wind down. This is because strenuous physical activities stimulate the body and raise the heart rate making it difficult to fall asleep quickly.
Have a Good Bedtime Ritual
A good bedtime ritual will help any student relax enough to drift off to sleep quickly. The routine has to be relaxing, like listening to slow music, taking a warm bath, getting a massage, drinking warm milk, meditating, journaling, or reading a book. The activity all depends on individual preference. Just make sure the activity helps your body to wind down and stick to the same sleep routine.
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