As university students, it’s not uncommon to go to sleep late knowing you have to wake up early the next morning. Facing academic and social pressures, it can be 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 feelings of fatigue, which can leave you feeling drained. Keeping in mind the importance of sleep, let’s explore how to get the best sleep possible.

• Get to sleep before midnight

Getting 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.

• 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 of stop by mid-afternoon.

• Sleep by association 

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 15-30 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 is the case, visit a healthcare professional to treat the underlying cause.

To find out how you can improve your sleep habits,  drop by the UBC Wellness Centre at Irving room 183.