8 Essential Tips for Students to Achieve Over 6 Hours of Sleep

Student life is tough. You have work and assignments piling up in one corner and social responsibilities in another. We understand how hard it can be to find the time for your to-do list. But we’re here to tell you that avoiding sleep isn’t the answer!

Ditching your sleep schedule or pulling an all-nighter might seem like a good idea at the time, but it’ll only hinder your progress long term. 

Why Is Sleep Important for Students?

Sleep is a crucial part of life. Without efficient sleep, we wouldn’t function!  

However, for students, sleep is especially important for successful academic performance. To improve cognitive functioning for upcoming exams, you should aim for 8 hours of sleep or more every night. 

A lack of sleep can lead to increased stress levels, irritability, poor concentration, and a weakened immune system. You may find that you have poor decision-making, and your mental health could potentially decline.

Common Reasons for Lack of Sleep Among Students

So, what causes issues with your sleep schedule? Many things may contribute to issues with sleep, but for students, one common cause is the stress of academic pressure. 

Deadline demands can keep students up, worrying and cramming their studies in late at night. Other personal issues can also cause anxiety and affect your ability to relax.

Drinking a lot of caffeine and alcohol can also affect sleep quality, and some students may find themselves attending every social event due to FOMO (fear of missing out!)

8 Essential Tips for Achieving Over 6 Hours of Sleep

1. Create a Consistent Sleep Schedule

Creating a sleep schedule will help you form a healthy routine. 

Having a consistent sleep schedule regulates our internal body clock, making deeper sleep more accessible. Forming a routine will help you feel bright-eyed and prepared for upcoming deadlines.

2. Limit Screen Time Before Bed

Using technology before bed can trick our brains into thinking we aren’t ready to relax.

Scrolling on your phone mentally stimulates the brain, and the blue light emitted from technological devices can affect melatonin production (making it harder to sleep).

Aim to stop using technology around an hour or two before bed. If you must go on your phone, use the nighttime mode setting to adjust the amount of blue light on the screen.  

3. Exercise Regularly but Not Right Before Bed

Exercising requires energy, which, once you’ve expelled, can help you fall asleep faster.  Exercise also releases endorphins, which generate feelings of happiness and reduce stress. 

However, exercising too close to bedtime can have the opposite effect. Aim for at least 30 minutes of moderate exercise nearly every day, a few hours before your bedtime schedule. 

But be careful not to overdo it! You don’t want to push yourself past your limits. 

4. Create a Sleep-Friendly Environment

Your bedroom should be a place where you can unwind. To ensure a good night’s sleep, make your bed as comfortable as possible and declutter your space: a clean room is a clean mind! 

Consider using blackout curtains, white noise machines, or earplugs to help you fall asleep quicker. Herbs such as lavender and chamomile can be sprayed in your room or placed under your pillow to promote relaxation. 

5. Limit Caffeine and Alcohol

Both caffeine and alcohol can interfere with your sleep cycle, elevating your heart rate and blood pressure. 

Avoid consuming these substances at least 6 hours before bedtime and monitor your daily intake to slowly reduce your caffeine consumption. If you can’t let your hot beverages go, switch to de-caffeinated coffee or herbal teas. 

6. Practice Relaxation Techniques

Deep breathing, meditation, and progressive muscle relaxation can help you unwind. No one wants to be sat up at night, reimagining arguments from 5 years ago. So calm your overactive mind! 

Aim to spend 10-15 minutes before bed practising one of these techniques each night to help you get in the right head space. 

7. Be Mindful of Food and Drink

Eating heavy or spicy meals before bed can lead to heartburn or indigestion. Drinking a lot of fluids before bed can also cause discomfort and frequent trips to the bathroom, affecting your REM sleep. 

Limit fluid intake one to two hours before bed and try to eat at least 3 hours before, eating only a light snack if you’re still hungry. Foods rich in tryptophan, melatonin, and magnesium are the most effective choices.  

8. Seek Professional Help If Needed

If your sleep problems persist despite trying all these methods, consult a healthcare provider. It may seem inconvenient, but it will benefit you in the long run! 

At Luxury Student Homes, we understand that quality sleep starts with quality rooms. Explore our premium student accommodation in Liverpool, all designed to create the perfect sleep-friendly environment for academic success.”