Late nights in the library are seen by many as a rite of passage for students. But could trading sleep time for study time be doing you more harm than good?
Late nights in the library are seen by many as a rite of passage for students. But could trading sleep time for study time be doing you more harm than good?
Research shows a good night’s sleep is critical for effective learning. Sleep helps us sustain focus throughout the day – vital to power through that long block of lectures. It enhances cognitive function and problem-solving skills. And a good night’s sleep helps consolidate memory, helping your revise properly for that big exam.
Sleep really matters as a student. So, here are a few tips to help you get enough of it....
Make time for sleep
Most adults need 7-9 hours of sleep every night. Sleep time matters, so be sure to protect it by avoiding late nights before early mornings.
Create a routine
Sticking to a consistent routine can help us fall asleep more easily and improve our sleep quality. Try going to bed and getting up at the same time each day, including on weekends. Finding a way to wind down and relax is also important – this could be reading a book, meditating or listening to your favourite podcast. However, intensive exercise and screen use are best avoided.
Create the right environment
A dark, cool and quiet environment is best for good quality sleep. Some people find eye masks, earplugs and blackout curtains useful. A comfortable mattress and pillow also make a big difference.
Go easy on the caffiene
Drinking caffeinated drinks too late in the day can seriously disrupt our sleep. Can’t go without a brew before bed? Try a decaf option. And remember, caffiene can be found in more than just coffee – including tea, energy drinks and soft drinks.
Leave the phone behind
OK, I know this one is tricky! But try leaving your phone for an hour or so before you go to sleep. Phones, tablets and computers provide high levels of stimulation and emit blue light, both of which can affect our sleep quality.
Eat well and exercise
A good diet and regular physical exercise can make a real difference to our sleep. However, experts recommend avoiding intensive exercise or big meals immediately before bed.
Don’t force it
Ever laid awake with your eyes locked open, desperately trying to get an early night before tomorrow’s big exam? I know I have! In this situation, experts recommend not to try and force sleep. Instead, get up and do something relaxing, like reading a book. Return to bed when you feel more ready to sleep.
Still struggling? Support is available
Still struggling to get enough shut-eye? Support is available. Check out the NHS website for more information.... https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/