Sleep

“There is only one thing people like that is good for them; a good night’s sleep” - E. W. Howe

Studies show the average hours of sleep adults need is 7 to 9 hours and 9 to 9.5 hours for teenagers. Yes, 9.5 hours.

Of course, the optimal hours of sleep a person requires is completely dependent on the individual, but really, how often do you sleep more than 7 hours?

More often than not, I’d be satisfied with 6 hours of sleep due to my extensive academic workload.

Ask yourself. How many hours of sleep do you get every night?

Do you ever pull all-nighters?

I understand. Sometimes, we’re just too busy to sleep.

Did you know sleep deprivation can result in many negative effects on your body?

For instance, lack of sleep can put you at risk of…

▪️ Heart attack

▪️ Irregular heartbeat

▪️ Stroke

▪️ High blood pressure

Not getting enough sleep can even shorten your lifespan!

[PICTURE]

Now, here are some tips for your good night’s sleep :)

1. Do not procrastinate

This is pretty much self-explanatory. If you find yourself spending too much time on your phone watching Netflix or YouTube, try leaving your phone somewhere you’d be too lazy to get it from! Also, going straight to your study area after class is the first step to overcome the blackhole of procrastination.

1. Set a bedtime

Having a regular bedtime every day can get you in the habit of waking up on time, without having to rely on 10+ alarms. If you feel you don’t have enough time to finish all your tasks, try tracking hours you spend on your assignments and how you are spending your free time.

1. Be consistent with your sleeping schedule

Studies show inconsistent sleeping patterns lead to poor sleep quality. Try to get in the habit of sleeping and waking up at the same time every day—weekends too!

1. Be careful with taking naps

Taking a power nap for 15-30 minutes can definitely improve your focus when you’re feeling a little drowsy. However, if you build a habit of daily 3 hour naps, you will have a difficult time falling asleep at night! It’s as simple as that :)

1. Exercise! (but not before bed)

Exercise is proven to be one of the best methods to improve the quality of sleep and of course, your health. Do exercise regularly during the day—not right before sleeping—and you will wake up refreshed the next morning :)

1. Don’t consume caffeine late in the day

Have you ever used caffeine as a method to keep you awake during the night to finish your urgent assignments? Well, caffeine in the morning can enhance your focus, alertness, and energy. However for a good night’s sleep, caffeine should never be consumed within 6-8 hours before sleep as it has been proven to significantly worsen your sleep quality.

1. Relax.

Taking a relaxing hot bath or shower 90 minutes before bed will help you get deep sleep. If you don’t want to take a full bath at night, simply bathing your feet in warm water before sleep can enhance your sleep as well.

Sleep is important not only for your physical, but also your mental wellbeing.