Getting enough sleep is crucial for good mental health
One thing that’s often overlooked when it comes to doing well in your studies (and life in general…) is getting enough sleep. In a culture that glorifies late-night study sessions and burning the midnight oil, it's crucial to understand the profound impact that sleep has on your health, well-being, and ability to thrive at university.
Quality sleep is not a luxury; it's a necessity for cognitive function, memory consolidation, and good mental and physical health. During sleep, the brain undergoes crucial processes that aid learning and memory retention. When we prioritise sleep, we are better equipped to focus, retain information, and perform better in assignments and exams.
Lack of sleep, on the other hand, can lead to a heap of challenges. When we don’t get enough sleep, our cognitive functions decline, making it harder to concentrate and learn. Memory recall becomes more challenging, and our creativity and problem-solving skills suffer. Additionally, a chronic lack of sleep is associated with heightened stress levels, weakened immune function, and an increased risk of mental health issues.
For students facing the inevitable stressors and time constraints of academic life, managing sleep becomes a critical skill. Let’s look at some of the ways you can get a better night’s sleep:
Establish a consistent sleep cycle
Aim for regular hours of sleep each night and establish a consistent sleep schedule. Going to bed and waking up at the same time every day helps regulate your body's internal clock, promoting better sleep quality. Of course, there will be times when you deviate from your routine but try to keep is as consistent as possible. While people are different in terms of the number of hours they need to feel rested, it’s generally advised to get at least 7 hours of sleep.
Create a relaxing bedtime routine
A calming bedtime routine signals to your body that it's time to wind down. This could include activities like reading (for pleasure), listening to soothing music, or a soothing skincare routine. Try to begin your ‘wind down’ roughly one hour before you plan to sleep. It might be tempting to fit in 10 more minutes of a task or some exercise, but your mind and body will thank you in the morning if you allow them to switch off before bedtime.
Limit caffeine and electronic devices
Try your best to reduce caffeine intake, especially in the hours leading up to bedtime. Ideally, you should have your last caffeine intake of the day before 3pm. Drinking caffeine later in the day can lead to disruptions in your sleep. Additionally, try to minimise screen time before bed, as the blue light emitted by electronic devices can interfere with the production of the sleep-inducing hormone, melatonin.
Prioritise naps (wisely)
If a full night's sleep is challenging to achieve, go ahead and include short power naps (20-30 minutes) into your day. Napping can help alleviate some of the effects of sleep deprivation, and they can also help improve productivity. But be careful to avoid napping too often, or for long periods, as this can affect your overall sleep quality. Some research also suggests that too much napping might increase the risk of health issues.
Exercise regularly
Engaging in regular physical activity can improve sleep quality. However, try to avoid intense exercise close to bedtime, as it may have the opposite effect. Avoiding vigorous exercise one hour before bedtime will help your core temperature to cool down and prepare you for a good night’s sleep.
"The best bridge between despair and hope is a good night’s sleep."
― Matthew Walker (author, Why We Sleep)
