Sleep Tight: Tips for Healthy Sleeping

If you have ever been to Starbucks at UTown or in any of the halls at 2am, you will find students passionately working on their modules or CCA’s, as if it were the middle of a plain afternoon. One of the best things about NUS is that it is a community where students are so eager to dedicate lots of time – even sacrificing their sleep – for their passion in their studies, activities, or even personal hobbies. This is especially so among students living on campus, as many residence activities do happen in the earliest of mornings (when it’s still dark outside).

Image retrieved from: http://blog.cengagebrain.com/blog/wp-content/uploads/2014/07/Sleep-deprivation.png

However, while it is this passion that makes university life so interesting, well-being is important too; after all, you should be healthy and in good shape to be able to continue your commitments, right? And one easy way to invest in your well-being is to monitor your sleeping habits. This week, we’ve collected some tips and advices on healthy sleeping, so that you can keep your energy level at 100% 24/7, without having to forgo the time you spend on your commitments.

First things first: how much sleep should you be getting everyday?

We’ve been told many times that we should be getting 8 to 9 hours of sleep everyday. But we all know that for university students, sadly, this is just an ideal state.

But don’t worry, because according to this article by the Wall Street Journal, as opposed to common belief, many sleep experts suggest that an average of 7 hours is enough for young adults. But they also suggest that, instead of resorting to generalised research conclusions, it is more important to figure out your own optimal sleep amount by experimenting on when you feel most comfortable getting to sleep and waking up. This is best done without drinking any sleep-affecting beverages (coffee, tea, or alcohol), excessive activities, or an alarm clock. What is most important is to find an optimal sleep amount that keeps you healthy and refreshed!

Image retrieved from: https://sleepfoundation.org/excessivesleepiness/sleep-tools-tips/healthy-sleep-tips

Image retrieved from: https://sleepfoundation.org/excessivesleepiness/sleep-tools-tips/healthy-sleep-tips

Okay, I’ve found my optimal sleep amount. But I don’t have the time to get that much sleep. What should I do?

We understand that getting 7-8 hours of sleep during the night is not always possible, especially when you have pressing assignments, CCA commitments, or supper (arguably the most important of all). The best way to get charged in the day is to get short naps in between classes. It sounds like a very plain tip, but in reality many students don’t even get a chance to take a 10-minute nap (also known as a catnap). But if you try to become slightly more efficient in a few of your activities – for instance, strive to get an assignment done just 5 minutes faster, or reduce the time spent on your social networks – you can use that time for a catnap.

Usually, long naps that last for more than an hour might be less efficient than shorter naps. You might have experienced that a long nap often disturbs your natural inclination to sleep at night. Sometimes a nap can even make you feel more tired than before sleeping, especially if it takes place late in the evening. A very practical tip is to sleep in between breaks during lectures, as you can ask your friends to wake you up when the lecture resumes.

I think that will help me stay awake and refreshed. What are some other tips I can use to sleep well?

1. Avoid using your phone (or your laptop) prior to sleep.
   According to this article by The Huffington Post, exposure to mobile radiation can hinder you from sleeping early and/or getting a deep, satisfying sleep. Also, it is best to lie down in complete darkness as long as possible before falling asleep.Rather than using your phone, try to get yourself a separate alarm clock and every night, push away that temptation to check Instagram or Whatsapp if you want a better sleep experience.
2.  Take a warm shower.We all know that comforting feeling that you get after a hot bath. Well, as far as we are aware, there are no bathtubs in any of the on-campus residences. But a warm shower can also work the same magic. Get yourself a soap/body wash that has a nice fragrance (our personal recommendation would be grapefruit), and set the water temperature to an optimal level. Remember not to make the shower too warm, as an overly high body temperature can make you sweat and hinder you from falling asleep.If you prefer to shower only in the morning, but want to try this tip, even just a quick step into a warm shower at night for 2-3 minutes may help you fall asleep faster.
3. Think of something to look forward to doing when you wake up.Before going to sleep, think about one or two things that you look forward to doing the next day; for instance, this could be a lecture by a hilarious professor, an interesting residential event, a gathering with friends, or even a delicious breakfast. In fact, this not only helps you to sleep early, but it also motivates you to start your day earlier, with more determination.We all know that sleep is important, but at the same time, we don’t invest a lot of time thinking about how to maintain a good sleeping habit. It is also one of the first things we are willing to sacrifice when we run out of time. But in the long run, a good night’s sleep is what will get you ready for all the exciting adventures in university that await! So why not try out one or two of these small tips at a time?

Now you know, this:

Image retrieved from: http://admissions.vanderbilt.edu/insidedores/2014/12/the-five-stages-of-finals/meme/

will not be the case for you this semester, anymore!
Happy sleeping!