By: Cathy Wang
Nurse on Campus Student Assistant

It’s not uncommon for us university students to go to sleep late knowing we have to wake up early the next morning. Facing academic and social pressures, we can find it difficult to get sufficient quality sleep. Contributing to this is a culture of “bragging” about how little sleep one got the night before. However, research shows that a lack of sleep impacts our ability to learn information, perform fine motor functions, and fight off new infections. Not to mention, it contributes to fatigue, which can leave you feeling drained. Keeping in mind the importance of sleep, let’s explore how to get the best sleep possible.

1. Get to sleep before midnight
Getting to sleep early promotes deep rest. Effective time management skills can help with accomplishing your daily tasks before bed. Prioritize important items by putting them on the top of your to-do list, and bask in the glorious feeling of accomplishment when you cross them off.
2. Avoid alcohol and caffeine
Alcohol may help you fall asleep faster, but the quality of sleep is worsened. To avoid the negative effects of caffeine on sleep, it is best not to consume caffeine after mid-afternoon.
3. Improve your sleep hygiene
Keeping books, computers, and food away from the bed can strengthen the association between bed and sleep. Similarly, you can try a pre-sleep ritual to signal bedtime. This can include drinking a cup of warm non-caffeinated tea, doing a crossword, or even brushing your teeth.

If you find yourself living a semi-nocturnal lifestyle and wanting to readjust your daily rhythm, it’s best to do so in small increments of 15 to 30 minutes over a week or two. This will prevent extreme tiredness during the adjustment period.

Medical conditions such as depression (or other mental illnesses) and sleep apnea can severely impact sleep. If you suspect this to be the case, visit a healthcare professional to treat the underlying cause.

To find out how you can improve your sleep habits, check out the Nurse on Campus in Totem Park commons block from 3-6 pm on Wednesdays, or drop by the UBC Wellness Centre.