Here are some of our top tips to help if you're having trouble sleeping.
- Get 6 to 9 hours sleep a night
This will help you consolidate information and improve memory.
- Have an established and organised study and life schedule
Make sure your schedule includes adequate sleep and recreation time.
- Don't skimp on sleep to study
This will ultimately lead to exhaustion and poor performance. It is a myth that you can 'train' yourself to exist on less and less sleep. What will happen is you will accumulate the need for sleep - the Australasian Sleep Association refer to this as a 'sleep debt' - which you will find you have to re-coop by getting extra sleep in the evening or morning.
- Find an enjoyable way to wind down
At the end of each day and before bed, find something that will help you relax and wind down to ensure you get a proper night's sleep.
- Exercise regularly
Regular exercise improves sleep. Whether it be a short walk, swimming, the gym or a sports group, find something you enjoy and make it part of your routine.
- Don't study in bed
Your bed must feel like a restful place.
- Don't look at electronic light sources
Things such as phones and computers are not only a distraction, they are a stimulant. This means they will keep your (and your mind) awake. Ensuring you turn off any bright lights when you go to bed and avoid phones/computers in and before bed will help you get a restful night.
- Get as much natural light during daylight hours as possible
This stimulates the bodies natural sleep - wake rhythm.
- Make sure your bedroom is comfortably dark
It's also good to ensure you bedroom is not too hot or too cold.
- Ear plugs
These can help if there is likely to be noise around you (e.g. you live in a College where people wake and sleep at different times).
- Don't panic
If you have a bad night's sleep or even a few bad nights; this can happen for a range of reasons and your body should naturally go back into it's rhythm, given time. However if this doesn't happen and you are finding yourself affected during the day, please seek help, as suggested above.