Sleep Tips for Students

photo by Taisiia Shestopal for Unsplash

Hello from My Couch!

I recently had an opportunity to share a few sleep tips for the high school newspaper of Terra Nova High School in Pacifica, California.

As the holiday season rolls on and soft rain falls on the San Gabriel mountains,, I thought I’d share my sleep tips here for anyone needing a bit of snoozy encouragement.

Read on and then go catch some zzzs!

What tips would you give to someone who's struggling to sleep at a reasonable time/get a sufficient amount of sleep?

My first tip is to keep in mind that sleep issues are very common. Some research estimates 50 million people struggle with sleep in the U.S. alone. In my therapy practice, a lot of students I work with (and people in general!) struggle to wind down, quiet their minds and bodies, and rest well. Being in school can add to the struggle for rest thanks to assignment deadlines, busy school days with few breaks, and outside jobs or extracurricular activities keeping you awake and active well into the evening. Please be kind to yourself if you struggle to get adequate sleep.

My second tip is this: whenever you can snatch a nap, take it! Even if you don't "fall asleep" in the way we traditionally think of sleeping, closing your eyes and listening to calming music for 20 minutes can provide fantastic brain and body benefits. And don’t forget to recuperate on the weekends. Weekends are a vital time to catch up on much-needed rest with extra naps or longer nights of sleep compared to a typical school week. 

What do you recommend people do in order to wind down and sleep at night?

My advice is to wind down with help from your senses: sight, smell, sound, taste, and touch.

photo by Edward Howell for Unsplash

Sight is maybe the most obvious. Screens and bright lights are energy boosters, so if you're scrolling on your phone right before going to bed (or while you're in bed), you may need more time to truly fall asleep. Try dimming your light sources an hour or two before you want to fall asleep.

Smell is a great way to wind down. Try using aromatherapy like a lavender or peppermint spray or applying a scented lotion before your bedtime to encourage relaxation.

Sound impacts each person's sleep differently. Sleep-inducing sounds can range from total quiet, a little white noise, a whirring fan, or even soft instrumental music. Experiment to find what kind of sound supports your relaxation and try adding it into your regular routine.

Tastes like a bowl of cereal or a warm cup of herbal, non-caffeinated tea can add another cue to your body to relax and allow for sleep. Avoid consuming spicy, sour, or sweet foods close to bedtime.

Touch is another key sensory element to incorporate in your sleep routine. Blankets, pillows, and pajamas are great ways to encourage deep rest. Try changing clothes into something comfortable a couple hours before sleep t. 

What pointers/advice would you give someone who's struggling to get enough sleep because they feel they have too much to do or simply want time to themselves?

I relate so much to this struggle! This was my situation for most of my college years. I was working a stressful job, juggling two majors, singing in multiple music ensembles, and living on a floor with a roommate and 20 other college students. Alone time was precious and often difficult to carve out organically.

Sometimes people who are very familiar with what "too much" feels like struggle to identify what "enough" feels like.

I would encourage this person to identify what feels satisfying amount of accomplishment, social connection, and activity in a given day. How do you know you've had enough? What does your schedule look like on those days? What top 3 things are most important for you to accomplish daily in order to feel satisfied? Perfection is the enemy of satisfaction. Naming what's "good enough" will go a long way to ease the overwhelm you may feel. And remember: you worthy of a good night's rest, as often as possible, just because you exist. Our cultural messaging overemphasizes productivity, purpose, and planning. But sometimes the best plan is to turn off the lights and embrace rests.

Thanks for reading! I hope you can honor your own need for rest by trying one or two of the suggestions above.