Tips for Students: 10 Easy Steps to Manage Insomnia
Suffering from insomnia might sooner or later have dreadful consequences, starting with the lack of concentration and irritability to hypertension and weight gain. It might seem like you have more time to study when you have a sleepless night, but you are unlikely to be productive. Briefly speaking, insomnia is a sleeping disorder you should harry up to beat. A few simple steps can manage your insomnia and rid you of it completely. Try them all to choose what works for you the best.
- Start your day early
Getting up early in the morning will give you more chances to have a productive day and feel sleepy in the evening. The more hours you will stay awake, the more likely you are to feel tired when the right moment arrives. Even if it’s Sunday and you want to spend your day free from the study, don’t let yourself sleep till midday. It will only make harder for you to have an early morning on Monday and the next days. It is recommended to get up at the same time each day.
2. Practice meditation before your bedtime
Relaxation techniques will help your mind and body get rid of any tension and anxiety. Create a relaxing environment for your meditation or yoga practicing. Use candles, flowers, soothing music or anything that can bring you inner peace. By focusing on your breath, you will clear your mind of any unnecessary thoughts, which is frequently vital for falling asleep.
Remember that moment when you’ve been walking the whole day, skiing or hiking in the mountains and then fell asleep as soon as you closed your eyes? That’s because you’ve been really tired. I am not telling you should do the same each day but at least you should do some basic exercising, like jogging or fitness. Daily physical loads make you tired at the end of the day. However, don’t exercise intensively right before you go to bed.
4.Spend as little time in bed as possible
Students tend to have a habit to spend the half of their day in bed — they eat in bed, study, watch TV, use laptops, surf the net, talk over the phone. You’d better limit your time there and add more diversity. A few years ago, I didn’t know it made any difference, but later on, it turned out very effective for me.
5. Don’t overeat in the evening
Fat food might keep you awake at night. Instead of having some rest, your digestive system will keep working. Overeating before the bedtime is not recommended due to numerous reasons, and insomnia is one of the major ones. It won’t be easy for you to relax and fall asleep if your stomach works intensively. Use in food protein powder shake and probiotics.
6.Replace your drinks
Different energy drinks and cocktails are quite popular among students. But they frequently cause insomnia. You’d better avoid them, and not just in the evenings. Concerning coffee, it would be good if you have only one cup of it, and preferably in the morning. In terms of tea, try to substitute green tea with mint tea or any other relaxing herbal tea. They tend to calm your nervous system down which will let you fall asleep much faster.
7. Read a boring book
Unlike exciting books that grab all your attention, boring books can make you sleepy very soon. Try reading a book from your study, and preferably from your least favorite and least interesting subject. For me, it worked undeniably and made me fall asleep immediately. However, try to avoid TV and movies before your bedtime, they only prevent you from relaxing and concentrating on your sleep.
8. Practice mental exercises
Concentrate on relaxing each part of your body, starting with your toe, ankles, arms, fingers and so on. Once you go that far and all your body parts are relaxed, focus on relaxing your mind. Another popular technique is counting sheep. It might sound childish, but sometimes it really helps to fall asleep ‘like a baby’.
9. Avoid naps
Taking a nap in the daytime is sometimes too tempting, but as a rule, you will find it more difficult to fall asleep in the evening. You might consider naps as a good way to catch up on the lack of sleep, but this way you will never get your cycle back to normal again. It will only reduce the quality of night sleep.
10. Create favorable sleeping environment
Make sure your room temperature is not disturbing, turn all the lighting off and eliminate all the noises. Your mattress and pillow should not be felt at all and should not disturb you in any way.
The young body of a student is quite resistant to stress or other factors that cause insomnia, but sometimes it’s not enough just to rely on it. Seeing a doctor is most probably not necessary yet. Hopefully, you will be able to manage your insomnia by following the above steps. They worked for me when I was a student and keep working even now. I am more than certain you will find them helpful too.