6 ways to improve your sleep pattern (for students)

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Struggling to catch enough sleep? Or difficulty falling asleep? According to a 2017 study, from Bielefeld University, up to 60% of all college students suffer from a lack of sleep quality. On average, most college students will get 6-8 hours of sleep if they’re lucky. If your sleep pattern was or is somewhat messed up, then continue reading for 6 ways to improve your sleep pattern (for students).

There is a strong relationship between students’ sleep and academic performance. What time students go to bed and the consistency of their sleep habits also make a huge difference. Getting a good night’s sleep just before a big test is not good enough — it takes several consecutive nights of good sleep to make a difference.

As a college student and part-time worker, struggling to fall asleep and stay asleep becomes an issue with school performance. Creating a healthy sleep pattern can be difficult when it conflicts with school, work, family, and a social life.

These 6 ways to improve your sleep pattern will help you when you need it the most. So let’s catch those ZZZ’s because good sleep is crucial to your overall health.

1. Shhh App

Can’t sleep? Busy mind? Well there’s a popular app that can help you catch more zzz’s. Many sleeping apps on the market claim to help you fall asleep and stay asleep. Some of the sleep apps use methods like calming music and nature sounds. Others use white noise and guided meditation imagery.

I use the free Shhh App to help me sleep when my mind is too distracted. The app is so simple to use and it calms the mind with soothing nature sounds. You can pick between night sleep, power nap, and flight sleep. The duration of sound plays for around 2-3 hours which gives enough time for you to fall asleep. It also alternates between different nature sounds every 15 minutes.

Download Shhh on IOS | Download Shhh on Android

Other FREE apps to help you get the sleep you need and want:

2. Dairy Products

If you have no diet restrictions with dairy, try consuming a glass of (warm) milk or some cheese. The calcium found in dairy products contain the sleep-inducing amino acid tryptophan. Tryptophan is a precursor for serotonin and melatonin which play an important role for falling (and staying) asleep.

Other good sources of tryptophan include nuts and seeds, bananas, honey, and eggs. The nuts, seeds, and milk products are good brain food snacks that help improve memory.

At least 3-5 days a week I would consume a small block of mozzarella cheese with crackers as a bedtime snack to help me naturally fall asleep.

3. Melatonin Supplements

Melatonin is a natural hormone secreted by the pineal gland in the brain, responsible for regulating the normal sleep/wake cycle (circadian rhythm). The melatonin supplement helps increase total sleep time in people suffering from sleep restriction or altered sleep schedule. Melatonin is a safe, natural sleeping aid that causes no dependance and no serious side effects.

You can select between 3 mg, 5 mg and 10 mg tablets. I consume one 5 mg tablet whenever I have to adjust my sleeping schedule. Every time I’ve taken a 5 mg tablet, I wake up satisfied from a deep, comfortable sleep.

Although melatonin supplements seem to be the ultimate sleeping aid and magic sleeping solution – you should only need to take a tablet when necessary. Consult with your physician if you have medical conditions/concerns.

4. Screen Off-Time and Reading

We’ve all been guilty scrolling through our cellphones before bedtime and then struggling to fall asleep after. It’s a common habit to turn off the lights, get comfy in bed, and then reach for your phone. According to the The National Sleep Foundation, it is recommended to stop using electronic devices at least 30 minutes before bedtime.

The blue light emitted from our cellphones trick the body into thinking it’s still daytime. The light exposure impairs the body to secrete the melatonin (sleep/wake cycle) hormone, which is important for quality of sleep. Studies also show that because of blue light’s (HEV) short wavelength, the long-term exposure can cause damage to your retinas. Eventually this exposure can lead to worsening of visual fatigue and nearsightedness.

The screen time can cause you to be less alert and more tired the next day. Avoid morning fatigue by setting your phone to “do not disturb” or silent mode before going to bed. Both of these modes will stop incoming messages and notifications so that it won’t interrupt your sleep. You can also set your phone’s screen light to the blue light filter (Night Shift mode).

So what can you do for 30 minutes? Well, get out that physical book you’ve been wanting to read but haven’t touched yet. Reading is a stress free activity to calm the mind. According to The Sleep Council, ‘39% of people who are in the habit of reading before they go to sleep, sleep very well’.

5. Bedtime Tea

Non-caffeinated tea is a good alternative for non-dairy consumers. For centuries, people experience a calming effect after drinking a warm, cup of herbal tea before bedtime. Caffeine is sleep’s enemy and should be avoided 4-6 hours before sleeping. You should also avoid adding sugar to your tea before bedtime, since sugar can negatively affect your sleep.

Chamomile tea has been used for its calming and sleep-inducing effect. Drinking chamomile tea 30-60 minutes before bed has been shown to improve overall sleep. The tea can also be consumed the night before exams as a de-stressor. You’re going to wake up confident and ready to recall everything you need to know to ace those exams. Here’s a list of other herbal teas that are also known as sleep inducers.

A trending sleeping beverage on social media is the SOM Sleep drink. SOM is a vegan, drug-free, non-habit forming bedtime drink. The night drink contains natural, active ingredients: Magnesium, Vitamin B6, L-Theanine, GABA, and Melatonin. SOM is a safe, scientific based drink backed up by sleep experts, nutritionists, and dieticians. I have not tried this drink but I’ve heard many good reviews from fellow nurse buddies who have tried it out. The drink promises that you’ll fall asleep faster and sleep better overnight. Give it a try and find out for yourself.

6. Humidifier

Humidifiers not only ease cold/flu symptoms but can also help you maintain a comfortable and deep sleep throughout the night. Adding a humidifier to your bedroom has many benefits to a good quality’s sleep. Humidifiers were designed to add moisture to the air to prevent dryness.

Cold, dry air can make it much harder for you to breathe and fall asleep. The humidifier provides the moisture and slight warmth to your room, allowing for comfortable, easy breathing. In addition, humidifiers can create a cozy sleeping environment so you can sleep with ease and feel refreshed when you wake up. Sleeping with a running humidifier on can also reduce snoring and improve skin.

Final Words

If you’re struggling to catch those ZZZ’s, all of the above strategies are worth a try. Not everything may work and it will be trial and error. However, all of these strategies have been backed up by science and are proven ways to improve sleep patterns and therefore school grades.

You can refer to these 6 ways to improve your sleep pattern (for students) when you need help falling asleep. ‘Cause we all love that feeling of waking up energized and satisfied from a good night’s rest.

Trying one-two of these methods will get you falling asleep the right way. After all, a good sleeping pattern improves academic performance.

Sweet dreams!