Get Your Sleeping Habits Back on Track

By Melissa Lim

At home, when reuniting with friends and family during winter break, you may go to bed around 3 a.m. and wake up at 12 p.m., making it difficult to readjust to early class schedules. Getting in sync with your body’s natural sleep-wake cycle will help you feel more refreshed, sharp and energized throughout the day. Here are some tips on how to fix that sleep cycle.

•  Decide on a schedule – Set up a consistent time to go to bed and wake up. Though sleep requirements vary slightly from person to person, most healthy adults need seven-to-eight hours of sleep to function at their best during the day. Aim to go to bed at midnight and set your alarm for 8 a.m. Help your body adjust by making the change in small increments, such as 15 minutes earlier or later, whatever works to get you in balance.
• Ensure a comfortable place to sleep – In trying to improve the quality of your sleep, a better sleep environment can make a huge difference. Make sure your mattress, pillows, and blankets keep your body comfortable.  The room temperature should be cool and you should have adequate ventilation. Also, use heavy curtains, shades or a sleeping mask to keep your environment dark. Lights can confuse your body clock by telling it to perk up and stay alert. 
• Talk to your roommate about your schedule – If you have a roommate, make sure you communicate your sleeping schedule with her. If sounds and noise are unavoidable, try masking them with earplugs or white noise applications you can download on your iPod or phone.
• Exercise – Follow an exercise routine to stimulate your body and keep you energized while awake!  If you don’t have one, build up to 30 minutes a day. You can do this gradually. Exercising will help prevent you from feeling lethargic.
• Avoid naps – Naps can be a great way to recharge but they can make insomnia worse.  Remember, you’re focusing on rebooting your sleep cycle!  If you absolutely have to nap, do so earlier in the afternoon and limit it to a 20-minute power nap. Long naps during the day may keep you up at night when you’re trying to sleep.
• Do Something Relaxing Before Bed – Avoid bright lights from computers and cell phone screens before bed, and opt for something relaxing to clear your head in preparation for a good night’s sleep. Read a book or try gentle yoga, stretching or simple meditation.
•  Avoid Caffeine, Alcohol and Cigarettes before bed – Although alcohol consumption may help you fall asleep, it reduces the quality of rest by disrupting REM sleep, which is important to your well being. Stimulants like nicotine and caffeine, which can stay in your system for up to 10 hours, should also be avoided if you want to get a good night’s sleep.