Written by Julia Gralki. Photo courtesy of Adobe Stock.
College is stressful, and it’s difficult to balance school, work and social life. Sometimes it feels like the only way to keep that balance is by sacrificing sleep. While one late night might not have a strong impact on you, not getting enough sleep on a regular basis does. Maintaining a regular sleep schedule isn’t only good for your health, but also for your academic success. So, what if you got a full night’s sleep and still got all your work done?
Are you chronically sleep-deprived?
If you hear people boast about how they don’t need more than four hours of sleep, they’re probably wrong. Adults need between seven and nine hours of sleep each night. There are some exceptions – about one percent of people feel well-rested after six hours of sleep thanks to a gene mutation. But most people still need at least seven hours.
What happens if you don’t get enough sleep
Adequate sleep helps you reach your peak performance and makes you feel awake and alert. Two weeks of sleeping six hours or less will make you feel and perform as if you haven’t slept in 48 hours.
Sleep deprivation impacts your brain’s ability to learn and form memories. Studies show that students who get enough sleep perform better than those who don’t. Late bedtimes, poor sleep quality and erratic sleep schedules can impact attention, vigilance, and academic performance.
Tips for getting enough sleep
When life is busy, getting enough downtime can be difficult. The following tips will help you increase your sleep time.
Make sleep a priority
The key to getting high-quality sleep is to make it a priority. That means establishing a sleep schedule and sticking to it. It also means saying no to late-night outings with friends or shutting the computer down at 8 p.m. to go to sleep on time. You should also avoid exercise two hours before bedtime.
The good news: These sacrifices will be worth it. Being consistent in your sleep schedule and sleeping at roughly the same time every night will help your body get tired and wake up on time.
Stay on top of assignments, work and other commitments
One of the top reasons people have trouble falling asleep is stress – and stress is abundant in any college student’s life. Between assignments, work, and other commitments, getting the right amount of sleep can be an additional stressor. What helps is a time management strategy that maximizes time for relaxation. Read more about how to avoid time management mistakes here.
Establish healthy sleep habits
Not only the amount of time you spend sleeping but also the quality of sleep is important. To improve sleep quality, limit caffeine and alcohol before bedtime and avoid electronic screens within an hour before you go to sleep. Blue light from screens signals your body to be alert and will keep you up for longer.
If you have trouble falling asleep, you can create a personal “wind-down” routine that helps you calm down before sleep. This could include reading a book, meditating, listening to music or taking a bath – whatever helps you feel relaxed.
