World Sleep Day is here!

As your fellow former sleep-deprived student, I’m here to impart some knowledge on the importance of sleep as a student. Juggling lectures, assignments, and the vibrant atmosphere of London can be challenging, but prioritising sleep is fundamental to overall wellbeing. Read below for tips on how you can improve your sleep! 
 
Establish a consistent sleep schedule

Maintaining a regular sleep schedule is crucial for regulating your body's internal clock. Aim to go to bed and wake up at the same time every day, including weekends. I know this is easier said than done, but this consistency reinforces your natural sleep-wake cycle, contributing to better sleep quality. 

Create a relaxing bedtime routine 

Developing a pre-sleep ritual signals to your body that it's time to wind down. Consider activities such as reading a book, practicing gentle stretches, or listening to calming music. Avoid stimulating activities like intense TV shows or using electronic devices, as they can interfere with melatonin production. This is one I find particularly hard to let do of, so even though I sometimes do go on my phone before bed, I make sure that I’m looking at something with a low brightness, or night time mode set on my phone to reduce notifications and change the display so there is less blue light. 

 
Optimise your sleep environment 
 
Ensure your university bedroom is conducive to sleep by keeping it cool, dark, and quiet. You may not be able to choose your mattress, but purchasing a comfortable mattress topper and bedding can make a world of different. Consider using blackout blinds to eliminate outside light (you can buy renter friendly stick on ones from amazon or Ikea), and if noise is an issue, use earplugs or a white noise machine to create a serene atmosphere. 

Be mindful of what you consume 

Watch your caffeine intake, especially in the afternoon and evening. Avoid heavy meals close to bedtime to prevent discomfort and indigestion. Opt for a light, balanced snack if you're hungry before bed, steering clear of sugary treats. You might even want a warm drink before bed as this can help you to relax.

Stay active, *but not too late* 

Regular exercise promotes better sleep, but try to avoid heavy exercising within a few hours of your bedtime. Engaging in physical activity earlier in the day helps regulate energy levels and contributes to a more restful sleep at night. This could be you walking or cycling to your lectures rather than taking public transport, which also helps save you money (I know financial security certainly helps me sleep well at night...)

Manage stress with relaxation techniques 

University life can be stressful, and stress significantly impacts sleep quality. Spending a few minutes every day taking some deep breaths can really help you relax. Techniques such as deep breathing, meditation, or progressive muscle relaxation help to calm your mind before bedtime. 

 
Limit naps and nap smart

Whilst a nap in the library 5 hours into a 12-hour study sesh can seem appealing, you should avoid napping for too long or too late in the day. Keep naps under 30 minutes and schedule them earlier in the afternoon to avoid interfering with your nighttime sleep.

This World Sleep Day is a chance to prioritise your sleep for improved mental and physical wellbeing. By incorporating these sleep tips into your routine, you'll navigate the challenges of university life at while ensuring you get the rest needed to excel in your studies and really appreciate your time at King’s. Sweet dreams!