College students are one of the most sleep deprived groups. Between staying on top of coursework and having a social life, it’s a challenge to get the much needed six to eight hours of sleep at night.
Amazing things happen when we sleep, like the cells in our bodies turnover and brain, muscle and tissue are repaired.
Your body needs sleep as much as it needs oxygen, so we’re going to tell you seven tricks to help you get a good night’s sleep.Limit Your Caffeine Intake
While caffeine does increase alertness and improves concentration, having it too late in the day will disrupt your sleep cycle. Caffeine has a half-life of about five to seven hours, meaning that it will take your body that amount of time to eliminate half of the substance from your system. If you drink a latte containing 300 mg of caffeine at 2 p.m., by 7 p.m. there will still be 100 mg of caffeine in your system. This is why you should opt for decaffeinated drinks or better yet reach for infused water if it’s past 3 p.m.
Exercise
It has been proven that just 20-30 minutes a day of exercise will help you fall asleep faster and will give you a more restful night’s sleep. Follow your usual workout regimen four to five hours before your scheduled bedtime.
Eat More Sleep-Inducing Foods
When it comes to sleeping, eating foods rich in tryptophan and carbohydrates will improve the quality of your sleep. Tryptophan, which is found in turkey and milk, helps the body make serotonin, which is a brain chemical that “creates a feeling of well-being and relaxation,” according to WebMD. Carbohydrates cause the release of tryptophan in the brain, which is why foods rich in carbohydrates cause drowsiness. The best bedtime snacks contain both a carbohydrate and a protein, such as the classic cheese and crackers. Or try one of the five best bedtime snacks recommended by Women’s Health Magazine.
Make Your Bedroom (or at least your bed) an Electronic-Free Zone
As much as possible, try not to bring your iPhone, iPad, laptop, etc. into your bedroom or into bed with you. This is because the blue light that is emitted from the screen actually wakes the brain up. If reading is part of your bedtime routine, use a 15-watt bulb and choose a space other than your bed to read. If you prefer to read on your tablet, you can download f.lux, which is an app that changes the color on your screen depending on what time of day it is. Bottom line: save the bed for sleep and sex.
Turn Down the A/C & Dim the Lights
Try to keep your bedroom as cool and dark as possible. Set your A/C so it stays below 70 degrees and invest in some blackout curtains. Cover any other light with black electrical tape, as even the littlest bit of light will make it harder for you to fall asleep.
Splurge on a Mattress & Bedding
If it is possible, change your mattress if you feel that you are waking up with a stiff back or feel achy. When shopping for a mattress, test out different ones. Buy a mattress that suits your individual needs and feels the best. The Huffington Post has a great step-by-step article on picking out the right mattress for you. If you’re dorming, Target has affordable mattress pads that fit right over your XL twin mattress. Also, make sure that your bedding is made out of a breathable cotton fabric so you don’t get too hot during the night.
Establish & Keep a Bedtime Routine
Create a routine that you will do every night before you go to bed to help calm your mind, signaling your body that it’s time to unwind. Your bedtime routine should start 15-30 minutes before your set bedtime. It can be anything from journaling, taking a warm bath, listening to soothing music, meditation, aromatherapy, reading a slow-paced book or a combination of these. These activities will help ease the transition between wakefulness and drowsiness allowing you to sleep better.
(Feature Photo via Coach Calorie)