Most wouldn’t be surprised to learn that the average college student is not getting enough sleep. Many are kept up at night with too many to-dos that need to get done, while others are spending time in bed stressing rather than sleeping. But the fact remains that it’s important to get adequate shut-eye since a good night of sleep can greatly affect whether it’s a good next day. Below are some tips on how to sleep better at night.
PUT AWAY THE PHONE
We would probably sleep better at night if our eyes weren’t glued to our cell phones. With the smart screen capabilities, we can easily lose out on sleep as we find pages to surf through and apps to play. Time can easily dwindle away as we continue to scroll, scroll, and scroll some more.
Aside from being a major sleep-distractor the screen alone keeps us awake at night. Recent studies have shown that exposure to LED screens right before bed prevent us from falling asleep right away. In order to sleep better and smarter, it may be a good idea to power down those smart screens. And if you find scrolling an important part of your day, set a timer so you can keep yourself accountable with your screen time.
TURN ON SOME WHITE NOISE
One way to help turn to a restful sleep is by turning on some white noise. The static of white noise can have a calming effect on the brain while masking background noise. Studies have shown that those who use white noise are 38% more likely to fall asleep faster. To achieve white noise, some found that this can be acquired by having a small fan on at night, whereas others may play an app on their phone (with the screen off!) of a relaxing sound. There are variety of apps with different options for white noise such as waves or rainstorms; and many of these apps are free.
SETTING THE STAGE
Just like it can be helpful to set the stage for studying by finding a quiet, comfortable space that allows for focus, it can also be a good idea to establish a regimen for successful sleep. Avoiding monster-sized caffeinated beverages before sleep is one way to set the stage. Establishing a calming routine prior to going to bed can also be beneficial. Some find doing a quiet activity such as reading, meditating, or listening to music for 15-20 minutes can help quiet the mind.
Want more tips? Take advantage of the free resources below that are free to all WCC students!
WCC Personal Counseling
If you or someone you know is struggling with stress, emotions, mental health or other wellbeing issues, please consider calling 734-677-5223 to learn more about what services are available through Personal Counseling at WCC.
Wellness Wednesdays
Please join us from 2-3 p.m. on the following Wednesdays for activities that focus on mental wellness:
February 7: Therapeutic coloring in the Community Room on the first floor of the Student Center. Coloring materials and art supplies will be provided.
March 13: Yoga at Garrett’s in the Student Center. Please bring an exercise/yoga mat, as supplies will be limited.
April 3: Meditation class at Garrett’s in the Student Center. Please bring an exercise/yoga mat, as supplies will be limited.
WellTrack Boost
WellTrack Boost can be downloaded for free by WCC students using your WCC email address. The app is designed to help you understand your mental health and to provide you with help to improve your mental health wellness. WellTrack Boost is a suite of online tools and courses that uses aspects of Cognitive Behavioral Therapy to help you identify, understand and address issues that you are having. WellTrack uses these five steps to address your needs:
- Wellness Assessment – the Wellness Assessment will help you understand and track your levels of stress, anxiety and depression. Awareness of how your mental health changes over time will help you keep things in check.
- Self-help for mental health wellness
- WellTrack Tools including guided relaxation exercises
- Track your progress
- Maintain your mental health