Since most of us had started school/university for a while now, tests and exams are approaching and sleep is now tossed to the side and replaced with feelings of tiredness and mild panic; here is some great advice to get better sleep!
Since most of us had started school/university for a while now, tests and exams are approaching and sleep is now tossed to the side and replaced with feelings of tiredness and mild panic (that if you start thinking about how much you have to study). However, don’t stress out as there are a bunch of solutions out there to help you get better sleep during this hectic time of your life. Make sure you always get enough hours of sleep though, even if that means napping during the day as well.
- WHITE NOISE/BACKGROUND NOISE
When I say ‘background noise’ I don’t mean the annoying sounds that you hear from the street or traffic sounds. I am talking about the sound of rain, a fireplace, waves, etc. Those can help you clear your mind and shut down the busy part of your brain, allowing it to rest (no wonder they are being used during meditation). The sites I usually use are rainymood.com and noisli.com (which has a wide variety of sounds and you can customize and mix them in any way you want – also great for studying btw). You can work a sleep playlist if you feel like that could help you relax.
2. A SNACK
Yes. Mostly everyone is worried that if they eat right before bed they will gain weight and then can’t fall asleep because of the nagging sensation of hunger. Don’t put yourself through such torment. It turns out that having a snack 15-30 minutes before going to sleep is actually good for you, since it rises your blood sugar levels and gives your body the energy it needs to consume during sleep. Not just any snack though, you should stick with popcorn, crackers or even a yogurt along with some fruits.
3.ADJUST THE ROOM TEMPERATURE
At night, if your room is too hot, your body will try and regulate the temperature, thus decreasing the quality of sleep and even keeping you awake. Ever wonder why we flip the pillow to the cold side? It’s because it will cool down our skin and therefore help us relax. The body’s core temperature has to drop in order to fall asleep, so a colder environment/room will give you the optimal sleeping experience. Give it a try, it doesn’t hurt!
4.TAKE A BREAK FROM SOCIAL MEDIA
This one is difficult to do, I know. It’s hard not to open facebook, Instagram or youtube to check for any notifications. The thing is, those could keep you awake for more than you wish, and the light that is coming from your phone/laptop is not helping at all. Allow yourself some time to relax and concentrate on yourself before going to sleep. Instead of checking on social media, you should make a to do list for the next day, or read that chapter you’ve been putting off for so many days. After you do those things you will feel better and doze off much quicker.