Five tips for better sleep - sleep effects on students

Between endless assignments, readings, and exams, sleep is often the first thing students sacrifice to make time. But not getting enough sleep can make it harder to focus during lectures and retain information. A good night’s sleep will not only keep you energized, but it’s also important for academic success. Here are five simple tips to help you sleep better. 

Tip 1: Have a consistent sleeping schedule. 

It’s easy to lose track of time when you’re studying, but try to go to sleep around the same time every night. You don’t have to start sleeping two hours earlier right away. Instead, ease yourself into it. Start by going to bed just 10-15 minutes earlier each night until you reach your desired bedtime. Once you get there, stick with it! 

Tip 2: Avoid stimulating activities before bed. 

Activities like video games or listening to loud music keep your brain active and prevent it from going into “rest mode.” Digital screens also emit blue light, which makes it harder to fall asleep. If you need a way to unwind, try to do something relaxing instead, like reading, meditating, or journaling. 

Tip 3: Use your bed only for sleeping. 

Your brain creates associations between activities and places. Avoid studying or scrolling in your bed and use it only for sleeping. This will help strengthen your brain’s association of your bed with rest, making it easier to fall asleep and wake up more refreshed for class. 

Tip 4: Avoid caffeine in the evening. 

With so many different coffee spots on campus, it can be very tempting to reward yourself with a cup of coffee in the evening, especially after getting through a busy day. But caffeine can linger in your system for many hours and keep you alert at night. The good news is you can opt for decaf! It doesn’t interfere with your sleep, and tastes and smells just as good. 

Tip 5: Incorporate some form of exercise into your daily routine. 

Any kind of exercise is not only healthy, but it can also improve the quality of your sleep. Whether it’s cycling, running, or even walking, just 20-30 minutes of exercise a day can significantly improve the quality of your sleep. Exercising is also a great way to destress after a long day at school or work. As a UCalgary student, you are an Active Living Member and have access to all the different recreational facilities on campus. 

Feel free to try out some of these tips, but remember consistency is key!