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Essential Tips for Sleeping Well When You Are a StudentSo, you’re back to school? You’re no longer a freshman and know perfectly well how important it is to get enough sleep when you’re a student. However, maintaining a consistent sleep schedule is often a significant problem for college-goers. This guide will help you manage your time more effectively and stay in good shape every day! Why Is It so Difficult?Naturally, when you’re a child, you go to bed early and get up early. Things change in adolescence and do a U-turn in adulthood when we revert to our sleep behaviors and patterns. As you read this article, you’ll learn that the time when we go to bed is much more important than the number of hours we spend sleeping. How do You Get Enough Rest?We shouldn’t go to bed late between the ages of 15 and 25. We get tired at the same time as when we are children, but our perception of fatigue is different. We feel it two hours after we should go to bed. As a result, we hit the sack late. Even if we get enough sleep, it still harms our body and brain. Our sleep time is divided into 90-minute cycles. The paradoxical vs. deep sleep ratio changes according to the time we stay in bed. The problem is that it is deep sleep that allows us to wake up feeling rested and refreshed. So, the rule of thumb here is to go to sleep between 8 pm and midnight every night and wake up relatively early. Another tip concerns weekends. No, getting up an hour later than usual will not hurt you. If you wake up two hours later on weekends, you’ll feel kind of jet-lagged every Monday. Getting up at the same time every morning makes waking up much more manageable even if you sleep a little less! I Know When I Should Go to Sleep, But how Do I Fall Asleep?Some people fall asleep quite quickly. Unfortunately, this is not the case with everyone. The good news is that there are plenty of sleep specialists who, after having looked into your case, can provide you with useful tips! The number one reason why you toss and turn in your bed instead of falling asleep is that something makes you wake up. It’s not that creepy as it sounds :) There may be many different reasons for this unconscious reaction, including:
The first thing you should do is reserve time for sleep. No more computers, no more smartphones, and no more television. Even reading a book is not good. If you have been in bed for 20 minutes without sleeping, you should get up and come back to bed when you are ready to sleep. If your case seems unpromising, you shouldn’t lose hope right away. You can still do a cognitive-behavioral therapy against insomnia. It usually takes 4 to 8 sessions to see tangible results. Do not get discouraged: it will take from several weeks to two months to re-tune your sleep cycle. Here are some practical tips for falling asleep:
How to Be in Good Shape When You Wake up?Do not get up just to go to class. Find something you can do in the morning:
The simple fact of not getting up to go to work or school makes one feel more inclined to get up. Sticking to a morning routine can also help you be in shape as soon as you wake up. Figure out what suits you best and make sure to do it every morning! Get yourself an alarm clock that will stimulate you to wake up on time. It is imperative to sleep in the dark, but nothing beats waking up with the sun! Have a glass of water after you wake up. Doing so will allow you to hydrate your body after eight hours without drinking. Finally, avoid delaying your alarm clock at all costs: if you press the Snooze button, you’ll deny yourself the pleasure of awakening. Get out of bed the first time you open your eyes, even if it’s hard! The trick here is to put your alarm clock away from your bed. By doing so, you’ll have to get up to turn it off (don’t go back to bed, though!). A Note About Multiphase SleepPolyphasic sleep is all about sleeping in phases of about twenty minutes spread throughout the day. That way, you’ll save a lot of hours during the day and will feel rested after a long period of adaptation. Remember: working effectively doesn’t necessarily mean having to work long! What’s more important, it’s dangerous for you. You will lack deep sleep and end up having problems with your heart rate and memory. Yes, taking naps (aka paradoxical sleep) results in resting less and restoring less energy. Beware: polyphasic sleep is anything but advisable, especially for people in their late 20s.
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