Students are notorious for not getting enough sleep. Between studying, socializing and extracurricular activities, it can be difficult to find time to snooze. The problem is that lack of restful slumber harms their academic performance as well as their physical and mental health. This blog post will go over the importance of getting eight hours of sleep every night to succeed academically while also improving your quality of life!
Why Sleep Is Important For Students
Improves focus and concentration
Getting enough rest and quality sleep is important for students to foster healthy brain function and academic performance. One of the main reasons that a peaceful slumber is so crucial for students to achieve their goals is due to its ability to improve memory, focus, concentration, and attention span among other cognitive processes related to learning. Studies have found that lack of rest can negatively impact these functions which are essential when trying to learn new material or succeed on a test.
Fosters a good mood
In addition to this, research has also found that students who get enough sleep tend to have a more positive mood and experience less stress. In this case, they are better at interacting with other students and teachers, which can lead to increased academic performance or social success.
Improves well-being
Sleep is also important in the realm of physical health. A lack of quality shuteye has been found to impact hormonal balance in both men and women causing them to gain weight more easily while decreasing their ability to build muscle mass. These changes not only hurt physical health but also promote the development of chronic diseases such as diabetes and cardiovascular disease.
How to get better sleep
Opt for a comfortable mattress and pillow
Students should consider investing in a new mattress or high-quality pillow to help them get a better night’s sleep. The right mattress should be firm enough to support the body but it should not be too hard or uncomfortable. Take the time to explore online sources where you can find some of the best mattresses that can help foster a night of better rest. In this case, you may even come across https://puffy.com/pages/puffy-mattress-reviews that provide insightful reviews on a well-known mattress brand. This will help you be more comfortable when you hit the sheets.
In addition to this, pillows are also important for helping students achieve restful sleep. A comfortable pillow will provide adequate neck and head support while promoting good blood flow throughout the body which can help prevent muscle pain, headaches, and other aches. A quality pillow should also have the perfect balance of softness without being too flat or lumpy so that it is easy to fall asleep while also providing enough support for your head throughout the night.
Find a bedtime routine
There are several ways that students can improve their sleep. One of the best ways to ensure you get enough rest is by finding a bedtime routine and sticking to it every night until your body gets used to falling asleep at the same time each night. This will help increase melatonin production in the brain, which induces drowsiness.
Avoid caffeine
It is also a good idea to avoid caffeine in the afternoon or evening since it can make it hard to fall asleep. Caffeine is a stimulant that increases alertness levels and can last for several hours, making getting a quality rest difficult until its effects wear off which could take up to twelve hours.
Eat a light dinner
As much as possible, students should avoid eating heavy meals before bed since it can lead to heartburn and indigestion, which inhibits sleep. Foods that are high in fiber or fatty foods like dairy products, spicy dishes, or fried food with large amounts of carbohydrates tend to be difficult for the digestive system to process so they may want to cut down on these types of foods before bed.
Avoiding alcohol can also help students get better rest since it disrupts the natural sleep cycle by decreasing rapid eye movement (REM), which is necessary for restful slumber. Alcohol may make you feel drowsy initially but because it inhibits REM, once its effects wear off there will be a rebound effect that causes difficulty falling back asleep.
Limit screen time
Students should also limit their exposure to screens at least an hour before bed which will help them avoid the blue light that can inhibit melatonin production, making it harder for them to have a good shuteye. If they need some quiet time, listening to soothing music or reading a book instead of watching TV or scrolling through their phone can help ease the mind and relax for better sleep.
Exercise during the day
Students indeed tend to have a busy schedule. However, this should not be an excuse for not exercising since it has several benefits. Physical activity can help them stay healthy and fit as well as improve their mood which is important for those who suffer from depression or anxiety, both of which are common among students. Exercise also helps increase the flow of blood throughout the body to promote better sleep since good circulation promotes heart health and reduces stress levels that may keep them up at night.
De-stress
It is undeniable that students experience various stress factors from studying or from other parts of life that can affect their sleep. This is why they need to find ways to de-stress and relax before bedtime such as meditating, doing yoga, or having a warm bath which will help ease the mind and body so they can fall asleep faster once in bed. You can also opt to declutter your room for you to have a more relaxing feeling when you enter it.
The amount of rest you get each night can affect your mood, concentration, and productivity in school. If you’re not getting enough restful hours of sleep every day, it’s time to take action. Improve your sleeping habits with the tips listed above so you don’t have to worry about the consequences that come from not getting enough shuteye!