How Students Can Build Healthy Sleep Habits with a Busy Schedule

Having a full schedule can be tiring for students. With classes, clubs, and study groups, let alone a part-time job, getting enough sleep is often the last thing on a student’s mind. However, without sleep, you will quickly feel run down or might even get sick. Your grades will most definitely suffer, too. The good news? You can stay healthy and get the rest you need, even with a busy schedule. Try these 10 simple steps to ensure better sleep and more wellness in your life.

1. Create a Consistent Sleep Schedule

The first step to better sleep is to have a consistent bedtime and waking time. Going to bed and waking up at the same time every day, even on weekends, helps to regulate your internal clock. Your body begins to know when it is time to start winding down at night and when it is time to wake up refreshed in the morning. 

2. Prioritize Sleep Like You Prioritize Study Time

Since you’re a student, it’s probably easier to skip sleep in favor of assignments and study time. However, you should schedule your sleep, too. Prioritizing sleep will improve your productivity. You’ll be more focused and get more done in less time. You can even prioritize both sleep and study time if you use the best APA paper writers at TopEssayWriting. This way, you can take a nap, and your paper will be done by the time you wake up!

3. Avoid All-Nighters

Don’t pull an all-nighter, even if you have much work to do. Sure, you might be able to get it done, but you won’t be in the best physical shape. You won’t be able to pay attention, react quickly, or do the work as accurately as you would if you studied in small chunks over an extended period of time and then got a good night’s sleep, giving you a better ability to tackle the material the following day.

4. Limit Caffeine and Sugar Intake

Caffeine and sugar might give you a temporary energy boost, but they can also seriously interfere with your sleep. Cut down on the afternoon and evening caffeinated drinks such as coffee, tea, or energy drinks. Replace your afternoon cuppa joe with water or herbal tea to stay hydrated and avoid sabotaging sleep. 

5. Create a Relaxing Pre-Sleep Routine

Creating a pre-sleep routine tells your body it’s time to start quieting down for the night. That could mean reading a book, taking a shower, or meditating. It’s easier to fall asleep when you have a regular routine that helps to prepare you for rest. In your routine, avoid any bright screens on phones, tablets, or laptops. The blue light emitted from these items can adversely affect your sleep hormones and hinder you from falling asleep.

6. Keep Your Sleep Environment Comfortable

Your bedroom should always be a place designed for sleep, and here are some ways to make your sleep environment more relaxing:

• Keep your room cool: A cooler temperature puts your body in a state of relaxation and lets your body know it’s time for sleep. 
• Purchase some comfortable bedding: Soft blankets, a good pillow, and the like can make a big difference. 
• Dampen noise: If you live in a noisy neighborhood, wear earplugs or use a white noise machine.
• Block the light: Wear an eye mask or invest in blackout curtains. 
• Keep your bedroom tidy: When you know where things are, you will feel more relaxed going to bed. 

7. Take Short Power Naps (When Necessary)

Even if you manage to get enough sleep at night, sometimes your schedule is so busy and taxing that you still feel tired in the afternoon. If that’s the case, a 20 or 30-minute power nap will provide you with some energy without making it harder to fall asleep at night. That said, don’t nap too late in the day, or it will interfere with your nighttime sleep. 

8. Exercise Regularly

To improve your sleep, try exercising regularly. A moderate daily workout or even a brisk walk outside can help you feel more relaxed at bedtime. However, don’t exercise within three hours of bedtime. This can leave you feeling too energized to fall asleep.

9. Manage Stress and Anxiety

Sometimes, simply trying to relax through deep breathing, yoga, or journaling can help return your mind and body to a calmer state before bed. Likewise, venting your feelings to a friend or to a counselor can help to alleviate stress and promote better sleep.

10. Stay Organized to Avoid Last-Minute Stress

Students’ number one sleep disruptor is procrastination: that last-minute stress over an assignment you forgot to do or that exam you didn’t prepare for. To avoid such hurdles, get organized. Use a planner or calendar app to track all of your to-dos.

Rest Well, Achieve More

Good sleep habits are essential to you as a student. Being a student requires you to prioritize sleep, create a bedtime routine, and figure out how to budget your time so that you can get the sleep you need to keep you energized and focused for your day. If you start building healthy sleep habits now, you’ll quickly see an improvement in how you feel and perform.