Snooze no more: Sleep expert shares 8 tips for a better wake-up
Whilst the average adult needs at least seven hours of sleep per night, almost one in five (19%) students are getting less than five hours in general and 46% would rate their sleep as bad overall.
Whilst factors such as studying, going out and late nights can have an affect on a students sleep schedule, sharing accommodation can also be a mitigating factor. With this in mind, memory foam mattress retailer Mattress Online wanted to share the best tips and tricks to guarantee a goodnight’s sleep when sharing space with other students.
But why do students need quality sleep in the first place?
Dr. Hana Patel, NHS GP and GP Medico-Legal Expert Witness commented on the importance of students getting enough sleep whilst studying:
“The recommended amount of sleep for young adults (18-25) is seven to nine hours per night. Having a lack of sleep will affect a part of the brain called the hippocampus which is key for making new memories. Evidence shows that if learners haven’t slept, their ability to absorb new things could drop by up to 40% - students are not capable of staying up all night and still be able to learn effectively.
“There are positive effects of getting the recommended amount of sleep. You will feel fresh and ready for the day, as well as have normal reflexes and quicker responses. It will improve your memory rete ntion, overall performance and help manage your emotions or any feelings of stress. Also a big one for students, your immunity will massively improve as sleep helps fight off illnesses which is great when you are mixing with so many people on a daily basis.”
Make your shared sleeping arrangements enjoyable for all
DO - Communicate compassionately
Having clear, concise and compassionate conversations are really important to set the tone of your new life sharing with other students. Understanding each other in terms of how to sleep, evening routines and creating some parameters that work for all is key to ensuring sleep is prioritised.
Simply outlining how to be respectful of each other's time and experience when sharing - whether that be in a dorm, a house share or general university accommodation - can help all members navigate boundaries.
DON’T - Invite friends round at unsociable hours
Whilst moving to university and sharing with new found friends can be exciting, treating others how you would like to be treated is vital to securing a year of successful living. Although it might seem unproblematic bringing other people around, always getting your housemate's approval can help reignite respect and create a sense of balance amongst each other.
Especially if you choose to invite a friend, or a romantic partner around at unsociable hours as this can disturb sleep and lead to dealing with some moans and groans in the morning.
DO - Invest in high-quality sleep accessories
Student accommodation in general can typically be quite noisy and often enough, the rooms are not supplied with the best quality doors or important furnishings such as blinds and curtains. But there is an easy solution to making sure your room is prepared for the evening.
Order some thick earplugs and a good quality eye mask, the blackout masks are best, to avoid staying awake all night listening to the events outside your room. It is always a good idea to keep them close if the noise begins to rise and the lights creep in. Another essential sleep item to invest in is a high-quality mattress topper to add an extra layer of comfort for a deeper sleep and avoid feeling like you have a crooked neck or sore back.
DON’T - Ignore your dorm neighbours entirely
Whilst it can feel easy to ignore the other students you are sharing with - and yes, they may even annoy you with how loud they are - it is crucial to not ignore them entirely. It is important to socialise as much as possible when studying, especially if you have moved far from home, to create friends and have a support system that can reduce any anxieties or fears about being on your own.
By getting to know your flat mates, neighbours and roommates, you will be able to clearly explain how important a stable sleep schedule is and that you would appreciate it if they could respect your wishes at nighttime.
DO - Prioritise a night time routine
Ensure your hour before bedtime is focused on preparing the body for sleep, for example, going to sleep and waking at the same time daily will create a routine for your body which in turn, make it easier to drift off. A warm shower will initially raise your temperature and then drop once you have stepped out helping you to feel cooler - this is a cue for your body to begin preparation to sleep.
To feel relaxed, think about what you are doing, whether you are watching, reading or listening to something. Make sure it is funny, trashy or repetitive that makes for an easy watch or listen but steer clear from horror, crime and the news in the pre-sleep hour.
DON’T - Stay awake on screens
Screens can be a key issue to staying up all night, especially if you’re already struggling to wind down from the noisiness of excited housemates. The light from the screen can negatively impact your quality of sleep, whilst social media, the news and games stimulate the brain and will make us feel more awake.
If you’re using a screen to help with your evening routine for things such as music, audio books or meditation it is important to adjust the settings to night mode which will reduce the blue light emitted.
DO - Create a homely environment
For many students, moving to university is often the first time moving away from home, and whilst it can be exciting and fun, missing your loved ones is a normal feeling but there are a few things to do to ease your homesickness.
Adding photos of some of your favourite people to your room walls and around the bed, try to use the same laundry detergent for your bedding and clothes to have the same scent from home and if you’re now in a long-distance relationship, taking your partner’s perfume or cologne with you can help you continue feeling emotionally connected to them.
DON’T - Lay in bed if you aren’t tired
A rule to follow is if you cannot get to sleep after 20 minutes, getting up and doing a relaxing activity like meditating, reading or yoga until you start to feel sleepy can be extremely helpful as it will relax the body and begin to wind the mind down.
However, it is extremely important to only lay in bed if it is to sleep. This will help prevent your brain from associating the bed with activities other than sleep and in turn, this will make sure your sleep quality is prioritised. In shared accommodation this could be tricky as your bedroom may be the only private space you have but by eating meals in communal areas, using a desk or table to study and overall avoiding climbing into bed any chance you get will boost how rested you may feel.
