MAJOR Key Alert: Sleep

Zoe Carr
Oct 3, 2017
4 min read

One majorly important thing that I have realized during my time at college is that sleep is important!!! Shocking, I know, but I (and many, many professionals) have found that a proper night's sleep leads to a well rested mind. Do you know what having a well rested mind helps to do? ... Keep your stress levels down. So I am going to be sharing some sleeping tips with you that I have found to work.

Stick to a Sleep Schedule: It's important to set a strict bedtime and wake-up time, making sure it's the same every day. Sure it's fun to go out on a Tuesday night, or catch up on some z's during the weekend, but you're only hurting yourself by doing this. Keeping a strict schedule helps to regulate your bodies internal clock, and by doing so, will help you fall asleep faster and stay asleep during the night.
Get Comfy: The purpose of sleeping is to relax your body and mind by being comfortable. In order to do this, you need the right tools. Your bed is supposed to be inviting to sleep, and you can achieve this by having the proper mattress. Now, we're not going all "Princess and the Pea" for this, 20+ mattress is a little extra and can cause pain to your back, but you also want to make sure you're not sleeping on a board. Having so fluff while still being firm also you to be comfortable while supporting you through the night. Along with the right mattress, you want to make sure your pillows check all the boxes as well. My personal philosophy on pillows is "the more the merrier" however that may not be the case for you. Whether you have five pillows or one, you again want to make sure they are supportive. If you find that your pillows are a little outdated, Target always has great deals on pillows that are affordable for your college student budget.

Check Ya Room Out: I'm not saying I am a personal believer in Feng Shui...but I am. If my room is not set up in a specific layout, then I find it very hard to fall asleep at night. For instance, I hate face doors or mirrors when sleeping, because for some reason my mind tells me that those are portals to another dimension and something will come out of them and snatch me in the middle of the night. If you find yourself with the same fear, a fear along these lines, or something along those lines just less dramatic, than change up your layout. I ended up doing this during the summer and it has been very positive, and has made me feel more comfort when trying to fall asleep. But layout is not the only thing to check out, how's the temperature? The noise? The lighting? These are all elements you are able to change. If it's too hot, get a fan, or close your vent to cut off heat, or open the window. If it's too loud, make sure your head is not near any walls connected to outside exteriors. This will help block out any sounds you cannot control. If it's too quiet though, definitely invest in a fan. I am a white noise person, so falling asleep to the sound of a fan or rain definitely helps to keep me calm. Lighting issue? Don't face towards your window. If you are a late riser, facing a window can ruin that when the sun starts to rise, hitting you directly in the eye and ruining that perfect dream. Also, not facing a window helps at night to avoid outside light sources from bothering you. For example, my apartment complex has motion sensor lights, so if someone walks past, those babies are going off. I make sure to face away from my window, because too often I have woken up from those lights.
Wind Down: Taking time to relax your mind before bed is one of the most important and helpful things you can do. Not to pull that "this generation" card, BUT our generation is very dependent on our phones. Whether it's social media, games, or even reading something, we are constantly plugged in. Taking 20-30 minutes off your phone helps you adjust to your surroundings and allows your body to focus on itself. For that time period, doing something relaxing such a reading a book or knitting/crocheting can help your body and mind prepare for bedtime.
Nap Less: This is my #1 struggle and probably my worst habit. As a child I hated naps and now find that at the tender age of 21 I am making up for lost time. My biggest problem is that a 30/45 minute nap can quickly turn into two hours, and at the point I have lost my motivation to do work or even cook dinner. If you struggle with this, making sure to keep your naps brief is what is going to help keep your motivation high. I have found that setting two alarms three to five minutes apart helps to ensure that I will wake up from my "catnap." However, if you still find that you are struggling to fall asleep at night even after cutting down the duration of your nap, then cutting naps out of your schedule completely is the next step. While that hour during the afternoon is nice, getting a full eight hours of sleep is even nicer!
ASK. FOR. HELP: If you find that you are still unable to sleep well or straight through the night, than this can mean that the issue lies deeper. Sometimes if I still struggle with falling asleep or staying asleep during the night, I will take Melatonin 30 minutes before bed time to speed up my natural production and help get me to bed faster. If you try this, and you are still struggling, ASK FOR HELP! I cannot stress this tip enough. It might sound silly to see a doctor for trouble sleeping, but it is so important that your body gets the rest that it needs, and you cannot play around with that. Making an appointment with your regular PCP can help get down to the nitty gritty to figure out the issue. One important thing to remember is that no matter what, asking for help is never a sign of weakness.