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Jagpreet
31 July, 2024
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College life is thrilling, or more like a roller coaster. You feel so many emotions every day which you did not know existed earlier. In this roller coaster of emotions, sleep is one of the major activities which could be compromised. From late-night studies to early morning classes, from late-night parties to early morning exams, sleep is compromised by most of us during our college phase. It is normal to explore your sleeping habits however, it is not healthy to compromise on sleep consistently. Constantly getting little to no sleep, however, may raise the risk of dementia, heart disease, type 2 diabetes, obesity, and even malignancies of the breast, colon, ovaries, and prostate. In this blog, we are going to tell you the top 7 habits that you can practise to get the best sleep hygiene and better health, for both mind and body.
According to the Centre for Clinical Intervention (2021), ‘Sleep hygiene’ is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties.
While there are numerous drugs available to treat insomnia, most of them only work temporarily. Continuous use of sleeping pills increases the risk of dependency and interferes with the development of healthy sleep habits that are not dependent on medication, which prolongs sleep problems. As a crucial component of treating insomnia, either in conjunction with other treatments like medicine or cognitive therapy or on its own, we advise you to discuss your options with a health expert, psychiatrist or clinical psychologist.
In simple words,
refers to habits and practices that help you have a good night’s sleep. It’s about creating an environment and routine that promotes consistent, uninterrupted sleep.
Think of sleep hygiene like brushing your teeth. Just as you brush your teeth every day to keep them healthy, you can follow certain steps each night to improve your sleep. For instance, going to bed at the same time every night, avoiding caffeine and electronics before bedtime, and keeping your bedroom cool and dark are all part of good sleep hygiene. These habits help your body know when it’s time to wind down and prepare for sleep, making it easier for you to fall and stay asleep without needing sleeping pills.
According to the National Institute of Health (2021), Sleep is essential for the body’s repair processes. While you sleep, your brain is actively working, preparing itself to learn, remember, and create. It also removes toxins that build up during the day. Moreover, sleep supports everything from blood vessel health to the immune system, ensuring your body functions optimally.
Here are 7 reasons why sleep is beneficial and an important physiological rest for your brain and body.
Boosts Memory and Learning: You can process and remember new information better with enough sleep.
Improves Mood: You would feel happier and more balanced emotionally.
Supports Physical Health: You can strengthen your immune system and reduce the risk of chronic illnesses.
Enhances Focus and Productivity: You would be more focused and effective at work and school.
Regulates Weight: You can control hunger hormones better, reducing the risk of overeating.
Reduces Stress: You would manage daily pressures more effectively.
Promotes Safety: You can reduce the likelihood of accidents and errors.
Here are the 8 habits that you can follow to set good sleep habits.
Sleep When You Are Sleepy: Sleep when you are sleepy means that you go to bed only when you feel sleepy. Do not go to bed if you feel that you are not going to fall asleep under 30 minutes. Rather than spending too much time in bed trying to fall asleep, go to sleep when you feel tired and sleepy.
Avoid Alcohol and Caffeinated Beverages: It is the best choice to avoid any caffeinated beverages or alcohol at least 4-6 hours before going to bed. While it is believed that alcohol can make you feel sleepy, its long-term effect is worse for your body and brain.
According to Martindale, S. L., Hurley, R. A., & Taber, K. H. (2017), alcohol use before bedtime can also disrupt circadian rhythms. Decreased melatonin secretion and altered core body temperature rhythm are the most frequently reported effects. Sustained chronic abuse of alcohol may result in detrimental changes in multiple aspects of sleep.
Use Bed for Sleeping: Remember that the bed is only for sleeping. Avoid eating, working, reading, watching series, or just lying in bed. Make the bed a place to sleep, this way your body learns that as soon as you go to sleep you are supposed to feel sleepy and rest.
Try Again in 20 Minutes: If you are not able to sleep under 20 minutes of laying in bed, get up. Read something, or try to soothe yourself through deep breathing, you can walk light. Please remember to not work out or do any heavy exercise or lifting during bedtime.
Avoid Screen: Put down your devices 30 minutes before going to bed. Screen harms in regulation of relaxing your body and mind. It is better to put down your phone, devices or other screen 30 minutes before bedtime.
Set Personalised Routine: Set your personalised routine which would soothe you, your body and your mind. Develop a routine where you do activities to relax. For example: some people drink chamomile tea, stretch a little and read a book before going to bed. Set a routine with a particular time so that your brain and body would be conditioned to feel tired during that time.
Eat Right: Eat more greens, and avoid eating any food item that can cause acid reflux. For example, avoid eating deep-fried, heavy meats and try to eat lighter and green vegetables.
Say “No” to Naps: Avoid taking afternoon naps if you are trying to build healthy sleep habits. If you cannot avoid it then make sure to sleep before 4 pm for 45 minutes to one hour only.
Sleep is an important biological form of rest for our body and brain. When you form a healthy sleep habit your body recovers better, it develops a greater immune system, good memory, and better attention span. There are so many benefits of adapting to healthy sleep habits. Sleep habits help you to form a hygienic sleep routine. If you follow healthy sleep habits you would be able to notice a better change in your brain and body. Make sure you note down the important habits that can help you to rest better. All the best!
College students can improve sleep by avoiding caffeine and alcohol drinks at least 4-5 hours before bed, skipping naps and adapting to stretching and sleeping routines every day.
A healthy sleep schedule for college students is to form a routine that fits well with your body. Avoid laying in bed all the time, do not work out 3 hours prior to sleep time and make a sleep ritual.
A minimum of 7-8 hours of sleep on average is enough for college students. If you are getting 7-8 hours of sleep uninterrupted then it is great for your body.
