College life can be very demanding. Catching up on assignments, running late for lectures and developing your unique, energetic and self-sufficient personality can leave you physically and mentally. Adding to the problem, you may be suffering from sleep deprivation; regularly found among university students living in a culture that promotes reduced sleep, due to the burden of academic work and social pursuits. However, you do not have to be tired all the time.
How DOES sleep deprivation impacts your college performance?
Casting light and educating on the fact that we should not be a priority. A recent study from the Imperial College London reports that acute sleep deprivation has a significant effect on college students. They found a notable increase in reaction time and post-exercise systolic blood pressure in university students after just one night of sleep deprivation.
The most prominent effect is a reduced reaction time in competitive sports, as well as indigestion problems and lower energy levels. Even worse than that, insufficient sleep has been associated with some dangerous health problems, including diabetes, obesity, and heart disorders.
So what can you do to sleep and benefit from all the health perks that it has to offer? These 7 sleep hacks are simple and easy to put into practice, helping you to achieve productive days for many years to come.
1. Get shot of the all-nighters
It might be appealing to skive off when you have an upcoming deadline, but you can generate impulsive behavior, anxiety, and inattention. The best way is setting a schedule that will allow you to save time for all your tasks and activities, at least 7 hours of sleep each night.
2. Stay Away from that Evening Cup of Coffee
Energy drinks and caffeine can be beneficial when you are in a good way to stay with your sleep at night. Preferably drink water or other caffeine-free beverages after lunch to make sure you are not tossing around in bed instead of sleeping at night.
3. Start or keep your workout
Mental and physical exhaustion are not the same. Lack of physical activity in the future of the chances of insomnia. Going for a walk and stretching your limbs, soccer game or other forms of exercise at least three times every week can help you fall asleep, as well as make you feel more invigorated during the day.
4. Grant yourself some time for relaxation
By setting aside 10 minutes out of your day to unwind from rushing on your schedule, you will see great results. Practice a bedtime ritual like meditation or listening to soothing music, this relaxation time helps reduce that amount of stress you have accumulating, which is one of the main factors of missing out on quality sleep. Taking a short chicken or 20-30 minutes right around 3 pm can have some significant benefits for your productivity level and your ability to get to sleep at night.
5. Set the perfect environment for sleep
Noise can be a massive impediment or getting to sleep. If you're living in a flat with loud roommates or have lots of street noise coming into your room, think about spending on a pair of soundproof earplugs. Also, avoid using your bed for anything other than sleep, this way, your brain will be associate with some zizz, and make it easier to fall asleep. Light can also disturb your sleep, so you can make your room as dark as possible , especially avoid bright light or electronic devices, and that means no telly, no texting, or surfing the Web in bed!
6. Decrease your alcohol intake
Alcohol, in some instances, can make you fall asleep, creating the illusion of a good rest, but in fact, it is up to your muscles, producing vibration between the tissues in your throat leading to snoring. It can also cause heartburn and acid reflux or mess with your sleep cycle. Making you miss out on the REM part of sleep that helps your body restore and recharge itself.
7. get out of bed if you are having trouble sleeping
If all of the above fails, get out of bed. Continuing to increase your stress levels, making it even more difficult to doze off. Experts suggest getting out of bed to do something else - as long as it is relaxing and does not involve bright light, reading a book, meditating or writing those thoughts that are preventing you from sleep. Go back to bed when you finally feel exhausted.
So there you have them - seven tips to help you at the right time and in the right way for the right length. Never underestimate the benefits of having a good night and the rest it deserves. Science has proved more and more each year that sleep is essential to our health, even more so than we thought, and therefore essential to our success in school, work and life.
Forget about "you snooze you lose!" And repeat after us: "You snooze you succeed!"
This article was brought to you by SnoreNation , an online-guide dedicated to snoring, mild sleep apnea, and information about self-help remedies, treatments, and anti-snoring products.
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