Apr 29, 20203 min read

How to sleep better to study better

Updated: Nov 22, 2020

Are you having troubles falling asleep at night? Do you toss and turn for hours in bed every night before you finally fall asleep?

Math Lobby has received an increase in number of requests lately to help students adjust their sleeping patterns so that they can study better and become more productive.

Students are sleeping later than usual as they find it hard to fall asleep at night. This is especially so during this circuit breaker/stay at home period due to the COVID-19 virus situation. Many students ended up missing scheduled online lessons which were set by their school.

Math Lobby wants to put a stop to this negative trend. We want to help you fix your sleeping pattern and sleep better at night. Today, we will cover some healthy sleep habits which you can adopt to improve your sleep quality.

1) Avoid caffeine especially at night:

We know many of you love your Starbucks coffee and Bubble tea but take note that they contain caffeine. Caffeine is a stimulant, which keeps us awake. Its effects can last up to 6 hours or even more. If you are a fan of drinking any coffee, tea or soda products, try to do so at least 6 hours before bedtime or your sleep might get affected.

2) Make sure that you are sleeping and waking up at around the same time every day:

This includes weekends as well. This will regulate your body clock, allowing your body to fall asleep and wake up at a fixed time every day.

3) Avoid taking naps late in the afternoon or night:

Naps can be powerful to give you energy bursts but they can also ruin your sleep at night if you take them too late in the day. This includes power naps (20 minutes or less) as well.

4) Make sure that your room is dark or at least not too brightly lid during bedtime:

If your room is too brightly lid during bedtime, you may find it hard to fall asleep as melatonin is reduced. Melatonin is a type of hormone, which helps you relax and get into deep sleep. To prevent that, make sure you reduce the brightness of your room or wear eyeshades so that you can sleep better.

5) Set your bedroom temperature:

Make sure that the temperature is not too hot in your bedroom. It can be challenging to fall asleep if the room temperature is too hot. Not only that, your sleep quality will be affected too. On the other hand, you do not want your bedroom to be freezing cold as well.

6) Get a comfortable bed and pillow:

If your pillow or bed is more than 10 years old, make sure to change them. Poor quality beds can cause back pain and poor quality pillows can cause neck pain. Never underestimate these pains as they may lead to long term chronic pain. Not only will your sleep quality be affected, you daily life and grades will definitely be affected too.

7) Exercise regularly:

Exercising helps you sleep better at night as it stimulates the body to secrete the stress hormone cortisol. However, make sure that you are not exercising too close to bedtime. Exercising also increases alertness and hormones like epinephrine or adrenaline. Make sure that there is at least a 3-4 hours gap between exercise and bedtime.

8) Avoid activities which are too brain stimulating before bedtime:

Stop all stimulating computer games and mobile games 30 minutes before bedtime. You will not be able to fall asleep if your mind is too active. Turn to activities which are more mind relaxing such as listening to music, mediation or watching light hearted shows instead. In this way, your mind will be in a relaxed state and be able to fall asleep when it’s bedtime.

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