The stresses of student life can feel neverending. Students can often find themselves juggling too many responsibilities, leading to an unmanageable amount of anxiety to deal with and, eventually, fitful nights of sleep. However, establishing an effective nighttime routine can be a game changer in managing stress, improving sleep quality and even increasing academic performance. Routines like this can also be effective for students studying anything from online MSN FNP programs to a Bachelor of Computer Science on campus.
The Science of Sleep & Stress
Understanding the relationship between sleep and stress is crucial for students to maintain and prioritize healthy sleep habits. Proper rest plays an important role in reducing cortisol levels, the body’s primary stress hormone.
It’s crucial for students to know that elevated cortisol levels can impair cognitive function like memory, attention and problem solving skills, which are key for maintaining academic success. Research indicates that adequate sleep not only lowers cortisol levels but also enhances overall brain function, leading to improved concentration, creativity and learning capabilities.
So if you’re a student who values their education and wants to be the best student they can be, giving yourself rest and enough sleep is much more beneficial over late night study sessions.
Limit Screen Time
One of the most effective ways to improve sleep quality is by setting technology boundaries. The blue light emitted by screens on smartphones, tablets and laptops can interfere with the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Being a student means being around various kinds of screens, making it hard to commit to screen breaks, which means it’s vital to do so.
By establishing a rule to turn off all electronic devices at least 30 minutes before bedtime, students can signal to their bodies that it’s time to wind down and prepare themselves for sleep. Instead of scrolling through social media, or watching videos, the best way to wind down before bed is with screen-free activities like reading, puzzles, stretching and art.
Mindful Wind-Down Activities
Incorporating mindful wind-down activities into a nighttime routine can greatly reduce stress and help with restful sleep. Light reading, journaling, or listening to calming music/meditation are great ways to help shift the mind away from stressful events.
Reading a book can transport students to different worlds and offer mental escape, while journaling allows them to process their thoughts and emotions. Calming music, on the other hand, can slow heart rates and create a relaxing atmosphere for a great sleep.
Set a Relaxing Environment
Creating a conducive sleep environment is important for getting quality sleep. Students should aim to set up their bedrooms with low lighting, a comfortable room temperature, and little to no distractions.
Dim lighting signals to the brain that it’s time to wind down, while a cool and comfortable temperature promotes better sleep. Keeping the bedroom clutter-free and quiet only aids in a great sleeping environment, making it easier to drift off and stay asleep throughout the night.
Spending the time to slowly set your room up for sleep could just be a small part of your routine that allows your mind to relax and really focus your needs.
Light Movement or Stretching
When your mind is cluttered and strained from everyday student life, a great way to prepare yourself for a relaxing night is through first relaxing your physical body. Doing light stretches that target and give attention to all the different parts so your body with knots and sore joints that might be plaguing your daily life.
The type of stretching that’s best for you will be different to everyone else; knowing your body and your limits, or just listening to how tired you feel on a certain day may lead you to practice some simple shoulder and neck stretches. But if you’re someone who is full of pent up energy, doing harder full body stretches will get you to relax and ready for bed.
Doing this every night will send a signal to your body and mind that you’re ready for sleep, and give you yet another activity that is devoid of screens and solely focuses you on your body and its needs before rest.
Taking some extra time and effort into winding down every night will make a great difference in your overall health and aid you in stress management.
Photo by cottonbro studio:
