Back to school: pro tips and tech to help you sleep better at college

Date:
Tue, 19 Jul 2022 16:03:37 +0000

Description:
Heading back to school soon? Here's how to sleep better (and why), plus six essential products to help.

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Heading back to school is an exciting time. So exciting, in fact, that you might forget to prioritize sleeping. But if you want to ace your college studies and have the energy for a jam-packed social life, good quality sleep is your secret weapon.

To help you catch some seriously good zzzs, weve pulled together this handy guide on how to sleep better at college, plus six key products to help you fall asleep faster and for longer.

After all, at home you may have the best mattress for your body and sleep position, but you cant exactly roll it up and take it with you. So heres what to do and pack instead How much sleep does a college student need?

According to CDC guidelines , most healthy college students need between
seven and nine hours sleep a night. Getting this amount of good quality sleep is essential to help you process what youre learning each day at college, and to help your brain repair your body overnight and ward off illness.

The result? Youll feel more rested and energized the next day, so youll be more focused in class and engaged when hanging out with your friends.

If you regularly feel any of the following, you might not be getting good enough sleep at night: You wake up frequently through the night You wake up feeling tired most mornings You need caffeine to kick-start your energy
levels Youre falling asleep in class (Image credit: Getty)

Of course there are other reasons for feeling tired, so if youre feeling exhausted regularly and you think youre sleeping well otherwise, speak to
your doctor or health professional for advice. Why sleep is important for college students

According to research, daytime sleepiness, sleep deprivation and chaotic
sleep schedules are rife among college students. One 2014 study found that
50% of students reported daytime sleepiness, while 70% said they didnt get enough good sleep each night.

How does that link to your potential GPA (Grade Point Average)? The study found that: Students who sleep for around nine hours a night had a higher GPA of 3.24 College students who slept for six hours or less each night had a lower GPA of 2.74

The benefits of sleep go beyond grades too, as research tells us that good quality sleep benefits our mental health, confidence, decision making, and ability to make and maintain friendships.

In short, if you want to do better with your grades and feel more confident
in your new social life, good sleep is key. How to sleep better at college: tips and techniques

We know there are more exciting things to do at college, but learning how to sleep better will set you up for a brilliant year and beyond. The easiest way to prioritize good sleep is to create an easy yet relaxing bedtime routine , and to wake up at the same time every day (consistency is key to better sleep at night). (Image credit: Shutterstock)

Those are the basics, but wed also recommend the following: Dont consume caffeine after midday - depending on your tolerance, it can stay in your system for up to eight hours and wreck your sleep. Dont eat a heavy meal within three hours of bed - your body will be focused on digestion, not sleeping. Get your cardio done in the morning - gentle exercises only close
to bedtime. Learn how to relax your brain and body before sleep - a good
sleep app with meditation sessions will help you here. Dim the lights in your dorm room around one hour before sleep to boost production of melatonin (the sleep hormone). Keep your dorm room cool, dark and quiet for sleeping. Ditch the tech before bed - blue light pollution is the enemy of melatonin. At the least, switch to night mode and consider wearing blue light-blocking glasses (these have orange lenses). Adopt a good sleep technique to help you fall asleep faster - were big fans of The Military Sleep Method . Dont put
pressure on yourself - the more you stress about getting good sleep, the harder it will be to obtain. 6 products to help you sleep better at night 1. Sleep tracker

How do you feel when you wake up each morning? If you constantly feel tired and cranky, chances are you need more sleep. If you always wake up feeling raring to go and dont need to chug a load of caffeine first, then youre getting enough sleep.

A sleep tracker can help you get a rough idea of how much sleep youre getting each night, what might be disturbing it, and how you can sleep better. Dont take the stats as gospel, but they are useful for getting more insight into your shut-eye and how to improve it if needed.

Fitbit Luxe: from $129.95 $99.95 at Amazon
The Luxe is an excellent fitness tracker with built-in sleep tracking, so
its geared up to let you know how much light, deep and REM sleep youre
getting on average. As we explain in our Fitbit Luxe review , it then generates a Sleep Score based on what it could track of your sleep quality
and duration. View Deal 2. Sleep earplugs or an under-the-pillow speaker

Dorms can be noisy, and if youre a light sleeper anyway, your sleep will be ambushed by noisy neighbours. Wearing earplugs is a quick-fire way to block out external noises that could be waking you from sleep. When choosing the best sleep earplugs for you, think about the types of noises that disturb
your sleep the most. If its other students or the sound of traffic outside, look for noise-cancelling earplugs to dim the racket.

On the other hand, if you find it hard to fall asleep when its too quiet, consider using either sleep earbuds with built-in white noise and soothing sleep sounds, or an under-pillow speaker to play the same if you dont like wearing anything in your ears at night.

Amazfit Zenbuds: $129.99 at Amazon
These sleep buds have everything you need to drown out external noise or to mask a too-quiet room. In our Amazfit Zenbuds review we noted how comfy they are, and how they double as a sleep tracker if you dont have the budget for both. There are plenty of soothing sounds here, plus a built-in alarm. View Deal 3. Comfy mattress topper (and protector)

You cant ship your entire bed off to campus with you, but you can put a thick and clean barrier between your body and that dorm room mattress youve inherited. Wed recommend investing in the best mattress topper for your budget, and choosing memory foam if you want to add softness or body-hugging comfort to a bed thats too firm.

Also, while maintaining a clean bed is vital for hygiene, it can help you sleep better if you have allergies. Thats because regular cleaning keeps bacteria and dust mites (a major allergen) at bay, and reduces dust levels. A good mattress protector safeguards against dirt, spills and stains, and can
be pulled over your topper. Opt for a mattress encasement for full coverage.

Linenspa 2 Gel Foam Mattress Topper: from $39 at Amazon

This best-selling topper comes in 2 and 4 versions and uses gel-infused foam to keep you cooler during sleep. This is the same excellent material that makes memory foam mattresses so comfy. Lay the topper on your mattress then cover both with the same protector to keep bugs at bay. View Deal 4. Supportive pillow

Choosing the best pillow for your sleep position and body type is a smart
move for your general wellbeing at college. Find the right one and your head and neck will be properly supported during the night, which in turn will help you sleep better for longer. You also wont wake up with a stiff neck and have to deal with aches when studying and socializing.

Side sleepers often need taller and firmer pillows to plug the gap that forms between their head and shoulders, while back and stomach sleepers fare better with shallower pillows that wont tilt their neck forward and out of
alignment.

Coop Home Goods Adjustable Pillow: $71 at Amazon

This seems a little pricey for a bed pillow, but its fully adjustable. That means you can stuff it with as much or as little memory foam as you need to create the perfect custom pillow for your body shape and the position you snooze in. Its also made with CertiPUR-US materials that are toxin free for healthier sleep. View Deal 5. Wake-up light

You might not need one of these straight away so pop it on your file away until later list. But when the nights draw in and early morning sunshine is a thing of summers past, a wake-up light will help you rise and shine more easily each morning for college.

While not quite up to the standard of proper light therapy lamps, these bedside dwelling body clocks can also help to reduce some of the symptoms of Seasonal Affective Disorder (S.A.D.). They do this by bathing your room
slowly each morning in a cheery glow that mimics a sunrise. At night, use the sunset mode to ease you into deep sleep.

Jall Wake Up Light: $28.99 at Amazon

Weve tested plenty of the best wake up lights for a range of budgets, and while Lumie dominates the market, we also have a soft spot for this budget body clock. In addition to that all-important sunrise simulation, it plays natural sounds to wake you gently, and you can use it as a bedside lamp. View Deal 6. Eye mask

Noise can disturb sleep, but so can light pollution. This could be coming
from any random sources of light in your bedroom (think plugs and switches), or from street lamp lighting pouring in through thin curtains.

If you feel comfortable wearing an eye mask, wed recommend trying one to see if it helps. Start with a cheaper one to begin with, just in case you dont like the feel of wearing something on your head during sleep. Your other option is blackout blinds and drapes, but theyre pricier.

Mavogel Light-Blocking Sleep Mask: $9.98 at Amazon
This soft cotton mask for sleeping blocks out a good deal of light, so you should fall asleep faster regardless of any light pollution in your bedroom. It comes with a travel bag for keeping it clean after use, and the
elasticated strap is designed to fit all head sizes so it shouldnt pinch or dig in. View Deal

Read more: 2022s best cheap mattresses rated



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