Fixing Your Sleep Schedule

February 16, 2021

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Starting the Semester Well Rested  

As the spring semester is now among us, it is time to get back into the routine of things. Going from this long and cozy winter break to classes starting again always seems to be a rough transition on our sleep schedules. Between balancing new schedules and more responsibilities the shortened daylight doesn’t help either. Getting 7-9 hours of sleep every night is the current recommendation, but ensuring that these 7-9 hours are high quality is even more important. If you are one of those who struggles with transitioning back to school and getting enough sleep, check out some of these tips below to learn new ways to improve your sleeping schedule and habits.  

  • Put the phone down! Well really, put down or turn off all of the screens. Shutting off the screens in the hour before you go to bed will help you ease nerves and relax for a restful night of sleep. The blue light that is emitted from our phones, laptops, and other screens also impact our body’s natural levels of melatonin which can cause us to have troubles with falling asleep. Bonus if you can put your phone further than an arm’s reach from you before bed. There is a lot of temptation with keeping our phones next to our beds which can cause poor sleep.  

  • Stretch! Doing some light stretches before you go to bed can help your muscles relax which can help you fall asleep faster. After you turn off your phone, dim the lights and try a few light stretches.  

  • Routine! Following the same routine every night before bed can help you keep a regular sleep cycle. Going to bed and waking up at the same time every day can also help you develop healthy sleep cycles which can ease long-term fatigue. By keeping a routine, you will also begin to associate certain things (such as showering and brushing your teeth) with sleeping which can help your mind and body prepare for sleep more efficiently over time.  

  • Invest in your space! We will spend up to one-third of our lives in bed, that’s a long time, so why not invest in your space if you can? It doesn’t have to be anything like high-tech beds with built in heaters either. Something simple like adding your favorite blankets and turning on some calming lights around your bed can make such a cozy space. Feeling comfortable is key to a restful night of sleep.  

Getting high quality sleep every night can help you learn better, improve your heart health, and help you manage mental health among other great benefits. Start your semester off on the right foot by establishing a healthy sleep schedule. Let us know what some of your sleep tips are at Healthy.UNH@unh.edu!  

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