Written By: Caitlyn Conibear
We’d all be lying if we said we did not hit the snooze button here and there. With more than half of students both working and going to school it is no wonder why sleep
deprivation is such a common occurrence. But according to Michael Decker, Ph.D., a sleep specialist and associate professor at Case Western School of Nursing “In the early-morning hours, our brain starts preparing our body to wake up before we actually are conscious.” He also goes on to say how we wake up can severely affect the rest of our day. So to insure we are not running around in the morning like a chicken with it’s head cut off trying to make it to class on time; here are 7 tips to ditch that snooze button.
Tip 1: Go To Bed Earlier:
Now of course this is easy said than done but by changing just a few things each night you will soon see how easy it is to fall asleep earlier. The first step is to really evaluate how much sleep a person needs to feel their best. For many this tends to be between seven and nine hours. Once they have this figured out one can slowly start to adjust their “bedtime” to achieve this goal. Start by going to bed 15 minutes early, then the next night try 30 and then the next 45 until the goal is reached. Soon their internal alarm clock will be right on time and they won’t risk interfering with their REM sleep.
Tip 2: Pick An Alarm You’ll Actually Wake Up To:
Everyone wakes up differently, so why should we all wake up to the same sound.
With this tip a student can have some fun and pick a few songs to wake up. If the standard alarm sound doesn’t work, go ahead and mess around with the default alarms on the phone or scroll through Itunes. Who wouldn’t want to wake up to “The Circle of Life” from The Lion King.
Tip 3: What’s That Smell?
We’ve all heard growing up that breakfast is the most important meal of the day and especially when going to school that energy is essential. So why not wake up to the smell of a freshly brewed cup of coffee. Plus just imagine all the money someone would save from not buying Tim Hortons everyday.
Tip 4: Move That Phone!
Everyone is addicted to their phones, so much so that we sleep next to them! But if an alarm is set on the phone and charged on the other side of the room, there will be no other choice but to get out of bed and turn it off. Once out of the coziest place on earth there is no going back. Now even though this is the most unfollowed tip, it is honestly probably one of the most successful. So give the phone a rest for a night and try it.
Tip 5: Power Down Before Bed
Now this tip piggybacks on the one above on the topic of putting the electronics down. Having all that light in ones face before going to bed does not make sleep an easy task. It actually revs up the brain and can possibly push back critical sleep stages.
This can lead to an interruption during those stages which pushes someone towards that snooze button. So get in the habit of putting down and away any electronics at least 15 minutes before bed to ensure a good night’s sleep.
Tip 6: Let There Be Light:
So light before bed is bad but light when you wake up is good? Precisely!
Letting in that morning sunlight actually helps convince a person’s circadian clock that it’s time to get going. Even with our eyes still closed the sense of some light will slowly allow the brain to engage even before we are fully awake.
So open those blinds or buy one of those super fancy sunrise simulating alarm clocks.
Tip 7: Practice Proper Bedtime
There are a lot of other factors that can interfere with going to bed and most of them are very easy to fix. Try not to eat dinner or snack to late before bed. Try not to drink caffeinated drinks to late in the afternoon. Make sure the room is at a comfortable degree setting, the cooler the better. Maybe the room is too noisy or little Fito is taking up too much of the bed. Take into consideration all aspects to ensure a proper beauty sleep.
So by following these seven easy tips, students will soon see a decrease in sleepless nights and have more energy throughout the day. Sleep is one of the most important practices for the body. It allows the body to heal and rejuvenate from the long stresses during the day and with it taking up a third of our life we should at least enjoy it.