Better sleep for the stressed student
- Stick to a sleep schedule and regulate your body clock: each day, the same time to bed and the same time to wake up.
- Practice a relaxing bedtime ritual. A passage to read, a spot on the wall to stare at, a breath to take deeply – all without the glare of bright lights. Take a warm bath. You need time to move into sleep mode.
- If you have trouble sleeping, avoid naps, especially in the afternoon. Power naps be gone!
- Exercise daily. Even light exercise is better than none.
- Evaluate your room. Your bedroom should be a reasonably cool temperature, say between 60 and 67 degrees, free from noise, light, and humidity.
- Sleep on a supportive mattress and pillows. No uncomfortable dents or depressions to lie upon.
- Use natural bright light to help manage your circadian (natural) rhythms. Steer clear of bright light in the evenings and get sunlight in the morning.
- Avoid alcohol, cigarettes, heavy meals, caffeine, and other stimulants in the evening. Try not to eat large meals for two to three hours before bedtime.
- Avoid using electronic devices near bedtime. Screen light stimulates the brain – so no using laptops, readers, mobiles, and tablets for an hour or two before you retire for the night.
- If you can’t sleep, go into another room and do something relaxing until you feel tired. Strengthen the association between bedroom and sleep. If you can, avoid studying in the bedroom.
- Tryptophan: found in poultry, pulses, and seeds.
- Serotonin: created by having Tryptophan in the body.
- Melatonin: get this by sleeping in a dark environment.