Patterns. Sleep is all about patterns – we do it every single night, and our ability to sleep relies on the patterns we create with our daily lives. What else do you do every day that you could shift to help your sleep become a more regular pattern?
- Exercise routine: A tired body usually means a tired mind. Make it a goal to move your body every single day.
- Meditation: The main requirement of meditation? Focusing your thoughts – either on your breath or a mantra, something simple, like “I will be more mindful.” Beyond that – the where and the how long and pretty much everything else is up to you. Even a few minutes a day can help. Schedule it in – perhaps first thing when you wake up and right before you fall asleep. You can even meditate in your bed – that’s absolutely allowed.
- Eat a variety of nutrient dense, processed-as-little-as-possible foods. These are less likely to have caffeine nor high amounts of sugar and are more likely to nourish your body the way it needs.
- Create a routine of when you go to bed and wake up. College makes this difficult, but really – we all could use more regular sleep and wake times. Ideally this includes weekends as well. Is there a wake time you could imagine working for your weekdays and weekends? Try it out for a week and see how it goes.
- Create a sleep sanctuary. What’s your bedroom like? Cool it down at night, try to keep it quiet (now’s a great time to try earplugs and white noise at night if you have loud roommates), keep it dark (a sleep mask or blackout curtains might help!). Do anything you can to make your bedroom a place of relaxation and relief from the stress of the outside world.
What do you do right before you try to fall asleep?
- Screen use just before bed: consider installing a filter to add red to the visual. Research has shown that blue lights of screens can mess with our brains, where the red filter helps our brain think of sunsets and sleep. Or consider keeping all screens out of your bedroom. Make your room a space reserved for sleep.
- Exercise just before bed: consider doing more flow yoga or a chill walk just before bed and scheduling your hardcore cardio and lifting to earlier in the day or early evening. But – your bigger priority should be to get exercise at some time each day. Movement helps our bodies be tired and ready to sleep.
- Good options before bedtime: book reading, meditation, writing down things from the day that are running through your brain so you don’t have to think about them anymore, really any sleep routine. A good example of a sleep routine? Take a warm shower, put on pajamas, brush your teeth, read a chapter of a good novel, earplugs in, sleep mask on, nightymcnightpants.
After you have put in some effort into sleep hygiene (that’s a real term describing steps like those above), and you’re still having trouble, come see a provider at Campus Health. Some providers may recommend further changes to sleep hygiene, medication, or the use of a phone app (CBT-i Coach on Play and iTunes), which can be used alone and in conjunction with a medical provider to improve your sleep. Make an appointment at CHS to learn more.
Photo credit: Gabriel Gonzalez, Flickr Creative Commons