Why Sleep Should Be on a Student's Bucket List
Sleep can often be overlooked when discussing overall health and well-being. However, it is one of the building blocks of both. It is even more essential to have a good sleep as a student, so you have the energy for your studies!
Firstly, getting enough sleep increases your chances of maintaining concentration, focus and improving academic scores. Sleep is one of the first things that stress affects, and having poor sleep therefore has a knock-on effect on the rest of your functioning. Also, sleep ensures that our bodies can carry out all the functions they need to. Indeed, sleep can aid in supporting your body’s immunity response, especially in winter months, when colds are more easily passed around at university!
An effective way to get better sleep is to implement sleep hygiene, meaning that you get into a good sleep routine. Tips include; going to bed at the same time every night, reducing screen-time in the hour before sleep, creating a restful environment in your room, managing stress, and including some exercise in your daily routine.
Although mostly common knowledge, it bears repeating that LED screens on most devices emit blue light. Essentially, this means that our eyes register the light from phones in the same way that they register daylight. This stops the production of melatonin in the pineal gland, one of the major hormones that initiates the sleep-wake cycle.
Reducing screen time can be difficult, and takes some practice. Even keeping your phone in another room overnight may help. Alternatively, investing in an alarm clock so you don’t have to use an electronic device will make this easier. Also, sunrise alarm clocks make a great choice, as they mimic the sun, increasing the production of the hormones that cause you to wake up.
Furthermore, regular sleep in bed will programme your brain to think that when you enter bed, it’s time for sleeping. Therefore, doing university work on your bed communicates to your brain that your bed is a place of work, not rest. Decorating your bedroom, with budget-friendly accessories if necessary, to make it extra cosy in these winter months may make it more inviting!
However, student housing may not have the most space, so sometimes working on your bed may be unavoidable. Adding a sufficient break between working on your bed and going to sleep may help in this case. If you spend most nights tossing and turning, and generally have difficulty sleeping, this communicates to your brain that your bed is a place of restlessness. In these cases, as you struggle to sleep, it is best to leave your bed temporarily and do another activity.
Weighted blankets are also an excellent choice if you are struggling with your sleep, creating deep pressure, especially on your chest. It can take a few nights to get used to the sensation, but it can create a very deep sleep. This can be especially helpful for any neurodivergent people, as it provides a calming effect on the nervous system for people with sensory difficulties.
As neurodivergent individuals are more likely to have sleep disorders, so weighted blankets may be good investments for these individuals. There are multiple brands that can be found online ranging from around £20, with varying weights, so you can choose the amount of pressure that is right for you. Additionally, in the height of winter, weighted blankets are a reliable source of heat, especially during the cost of living crisis!
Basically, managing stress is crucial for sleep quantity and sleep quality. Being a student, managing your studies and living independently can be challenging. Implementing enough rest and relaxation is essential to support your well-being, especially as exam season approaches. Happy sleeping!
If you’re finding that a lack of sleep is having an impact on your mental health, don’t hesitate to make use of this excellent resource:
Queen’s University Counselling and Mental Health Services
Email: qubstudents@inspirewellbeing.org
Tel: 0808 800 0016 (24hr Freephone)
Eva Sheils is a MA Film Studies Student, as well as a Health and Lifestyle Reporter and Monthly Columnist for The Scoop.