Catching some ZZZ’s

Tips for a more restful night’s sleep

Midterms are right around the corner and spring break is within view. But there is one thing that college students are begging for: sleep. Whether it is a simple prayer request or a side conversation, I constantly hear the need for sleep around Union. Hey, I need it too. So how does one get more, and importantly, better quality sleep? Here are some tips that will get you out of bed faster to kick you day off with some energy.

Maintain regularity:

A strategy to getting good sleep is waking up and falling asleep at the same time everyday. Yes, even on the weekends where we like to stay up and hang with friends. This system will help your body stay on a schedule and get used to it. Gone are the days of the constant fatigue or dry eyes from staying up too late. Let your body get used to waking up for early classes. Even if you do not have classes on some days during the week, keep your schedule and exercise or study that morning, even if you don’t want to.

Increase melatonin production:

As a society we have conditioned ourselves to constantly be on our phones but that is putting the brakes on the production of something necessary: melatonin. This hormone is produced by the body when it starts to darken outside. It helps slow our heart rate and calms you down. Some ways that you can increase your production of melatonin is by not using technology such as computers or phones an hour before your scheduled bedtime. 

Decrease caffeine:

This drug is very common among college-goers and is sometimes used as a way to wake up. Whether you use it to wake up in the morning on a regular basis or just occasionally, it is wise to limit your intake of caffeine 4-6 hours before bedtime. Caffeine consumption close to bedtime can result in you having a disrupted sleep or potentially no sleep at all. 

Use your bed for sleeping:

A bad thing that we all do from time to time is staying in bed when we are awake. This habit may feel nice in the moment, but it will also cause your brain to misidentify what the bed really is. Is it a relaxing place where I occasionally sleep or is it strictly a sleeping place? Let your brain know that it is a sleeping place by getting out of bed if you can’t fall asleep or if you simply wake up before your alarm goes off. This will help your brain distinguish the differences.

By: Gabriel Sanders